As I rush through the business of my last few days before we leave for vacation, I am overwhelmed with the amount of things that need to be done.
While I am fully aware that I have a desire to not “cram things in” before and after vacation, I somehow continue to do this each and every vacation. But I take the vacation right? I can’t tell you how many times I have heard someone say, “I don’t take vacation because while it seems nice, at the time, I don’t like the build up of work and stress that comes with leaving.” Regardless, I take vacation and I continue to try to improve my experience of the pre and post vacation stress.
With weary eyes, I completed my last session. I closed my computer, grateful for a calm last 5 minutes of my day. This doesn’t always happen, especially in roles with frequent crisis. Over the years, I have tried many strategies to “close the day.” I remember a distinct discussion I had with a group of colleagues many years ago about what they do before returning home after a long work day with clients.
The strategies they described ranged from ritualistically taking off their agency badge and hanging it in a specific place in their car, to a mindfulness strategy before they leave their office, to holding the EMDR tappers for a few minutes. I find this process is similar to strategies to manage distress, they are individual!!
Trying to globally define these strategies I believe leads people to try things once or twice and then drop the strategy.
I would suggest trying these steps; it has certainly helped me and I hope it helps you too:
- Lead with curiosity and love! Be careful of your self-judgements. I should be able to shut this off, I am a clinician, right?!?! This is what I do. You are human, offer yourself compassion.
- What do you enjoy/love? Is it art, music, breath work, yoga, reading/audio books/podcasts? Is it watching Tik Tok videos, funny memes, or reading a book from a particular writer that inspires you?
- Use this thing that you enjoy/love and break it into a 5-10 minute block of time. For example, set a 10 minute timer to work on your art, watch Tik Toks, scroll whatever social media outlet you prefer, etc.; read 5 pages of a romance novel; maybe even do 15 minute yoga stretch (one of my close friends gave me some stretches for clinicians who are sitting all day, love her)
- Be real, sometimes we need more. This may look like holding my EMDR tappers for 10 minutes; completing my own sand tray; Self-Brainspotting; talking to a colleague; etc. Do this prior to the enjoy/love strategy. Allowing this time to process the heavy things that you have been given throughout the day can be helpful over time, it may not seem too much today, but it can build up (give yourself this gift of not having it build up).
- Take a deep breath.
- Then…close your day. Hang up your agency badge, turn off lights, lock your door, etc. and mindfully step into your non-work life.
So, with weary eyes I complete my last session. I close my computer, grateful for a calm last 5 minutes of my day. I put on one of my favorite songs and just sit and listen mindfully (bringing myself back to the song when I notice my mind drifting). I continue my music singing along as I lysol all of the high touch spaces, shut off my gigantic air purifier, turn off my space heater, pack my bags, turn off the lights, take a nice deep breath and walk out the door…. I am super ready for a good vacation with my family.
Disclaimer, not everyone has a low stress situation to go to after work. Regardless of your out of work situation, these strategies can increase your capacity to manage what you are facing. Sending all of you, in this situation, all of the heart energy I have.