Do You Experience "Post-Work RestraintCollapse"? Here’s How to Know for Sure.
Following a tiring day filled with meetings that could have simply been emails, along with interacting with bothersome colleagues, stressing over deadlines It can be tough to manage everything, huh? When you finally make it to your car or walk through the front door, you might feel like crying, yelling, or retreating to your bedroom with the door shut.
For children, this phenomenon is known as "after-school restraint collapse," term coined by parenting coach and educator Andrea Loewen Nair Throughout the entire day, they've had to interact with hostile children at recess, maintain good behavior, and challenge their minds, which makes it quite reasonable for them to suddenly burst into tears or appear irritable when they return home.
However, this phenomenon isn’t exclusive to children; adults can also encounter it. It’s known as "post-work restraint collapse," or PWRC briefly. In the section below, mental health professionals clarify what occurs during this situation and offer strategies to manage it.
The Psychology Underlying the Breakdown of Self-Control After Work
A single glance at what a usual day entails for most people, and "crashing" afterwards doesn't require much explanation, does it?
"In today’s contemporary society, we find ourselves expected to manage everything: excelling in a demanding full-time position that frequently surpasses 40 hours weekly, maintaining a satisfying personal life, setting aside moments for physical activity, preparing nutritious dinners, embarking on trips, and striving for that illusive equilibrium between professional commitments and leisure," as mentioned. Jenny Maenpaa a psychotherapist associated with Forward in Heels
When balancing multiple priorities, managing our feelings, and delivering quality work, jobs can really drain us, she noted. "Eventually, we deplete our reserves of willpower and stamina, making it hard to stay calm and controlled, and we lose our ability to maintain composure," Maenpaa explained.
That challenge often becomes particularly pronounced towards the end of the day. "Once we reach home, we feel secure enough to let out our genuine feelings," as was explained. Nicholette Leanza , a therapist at LifeStance Health .
Although everyone could potentially face this issue, certain individuals might be more susceptible. For instance, Maenpaa pointed out that managers along with those holding high-stress positions are particularly at risk. toxic work environments And inadequate time management. Leanza mentioned that positions involving extreme stress, pressure, disarray, or similar circumstances can lead to this sensation.
"This particularly affects individuals fromصند marginalized communities who are expected to ‘code switch’ "During their workdays to retain their employment or ensure their safety," stated Emily Treichler , a licensed clinical psychologist associated with Choosing Therapy. "This issue also affects neurodivergent individuals," disabled people And individuals dealing with mental health issues face this challenge even more frequently, particularly when they must conceal certain parts of their identity to maintain employment or exert extreme effort beyond what might be considered normal physical boundaries in their workplace.
Indicators You Could Be Experiencing Post-Holiday Relaxation Breakdown
As this idea is quite recent, there isn’t an established checklist of indicators, according to Treichler. Nonetheless, she felt that much of it could be encapsulated with a single term: fatigue.
This could appear as "a feeling of exhaustion where you have nothing left for other activities, even those you genuinely enjoy such as working out, being with your family, or engaging in social events and hobbies," according to Treichler.
Emotionally, You might experience burnout. It may also encompass various other elements such as increased sensitivity, heightened irritability, or reduced patience," explained Treichler. "This could manifest as struggling with impulsive behavior, perhaps blurting out unintended comments to your significant other or opting for fast food on the way back despite usually preparing dinner.
The impacts aren't solely psychological. "These issues may also result in physical symptoms such as headaches, stomachaches, backaches, among others," according to Leanza.
When might these signs appear? Maenpaa pointed to the period of time between work and home. “These symptoms on their own are also often signs of anxiety, depression or another mood disorder, but if they specifically occur regularly during the same time window, they can be a sign of a specific trigger related to work and the end of the workday,” she said.
Is It Possible to Prevent or Get Ready for a Post-Work RestraintCollapse?
To put it briefly, yes. We'll break it down step by step, starting from the early morning hours all the way through to when you head home. The initial step involves recalibrating your expectations, as per Maenpaa.
As she stated, "Much like many disagreeable aspects of life, a small amount of forethought and readiness can significantly lessen their adverse effects." Instead of struggling against our circumstances and vowing to arrive home feeling fantastic, only to become frustrated with ourselves for not succeeding, we should acknowledge reality while simultaneously addressing the symptoms associated with PWRC."
Moreover, she recommended preparing for what you anticipate needing post-work. This could involve setting out easy snacks for making a playful music list.
Firstly, when you're at your workplace, ensure you implement protective strategies like maintaining effective stress-management techniques, establishing limits (this might involve declining requests more often), and incorporating short breaks during the day. These steps can help mitigate feelings of being overwhelmed, as suggested by Leanza.
While heading back home — or during those moments when you've wrapped up your workday but still have some time before officially ending for the day, particularly if you're someone who works remotely — decompress Leanza suggested choices like tuning into your preferred podcast or playlist, or opting for a quiet ride back home. Choose whatever suits you best.
Treichler advocated for adopting a longer-term strategy to avoid the collapse of work-related constraints. "A way to ensure prevention is choosing professions and job settings that foster and maintain a supportive atmosphere," she stated.
Although many aspects are quite common, such as receiving respect, certain preferences might vary from person to person. "Take for instance how some individuals might benefit from stable daily work schedules to maintain their well-being and decrease Prolonged Work-Related Concerns (PWRC). Conversely, others could experience an increase in PWRC due to these predictable routines."
As she went on, think about what causes the breakdown of self-control after work and consider ways you could tackle this issue. It might involve having lunch with a friend, tackling your most tedious chores first thing in the morning, or finding a new spot within the office to get your work done.
How To Cope
A central focus on verification and standardization is essential. "Handling the breakdown of self-control can be challenging," Treichler stated. "A significant step might involve recognizing your feelings at that instant, simply admitting, 'I truly felt overwhelmed today, and right now, I am extremely drained.' Taking care of yourself involves respecting your emotions."
Next, switch to self-care mode. "Perhaps you should go outside for a stroll in nature, enjoy an activity with a buddy, or just stream something on your preferred platform," suggested Leanza. She also mentioned that listening to soothing tunes and soaking in a warm bath can be excellent choices as well.
She strongly trusts the impact of physical movement, citing evidence from studies. For instance, 2016 study in “ Cognition & Emotion” Acute aerobic exercises have been found to decrease negative feelings. As Leanza mentioned, "This doesn't necessarily mean heading to the gym. It could involve activities such as dancing, hiking, or practicing yoga—whatever makes you feel good."
Maenpaa recommended organizing a dance session with your children, yelling into a cushion alone for several minutes, channeling your fury through a Peloton workout, expressing your feelings through writing in a diary, or practicing meditation and reciting positive affirmations until you achieve serenity.
Feeling overwhelmed by choices and unable to make a decision? Treichler suggested synchronizing your actions with your core beliefs. She explained this could involve seeking connections with family members or local groups, participating in activities aligned with what matters most to you, such as pursuing personal interests, and reducing screen time, particularly if you work at a desk all day.
Although exercise and participation are crucial elements to explore, rest should not be overlooked. "Ensure that you genuinely allow your mind to relax," advised Treichler. "Taking a short nap, practicing mindfulness, or spending time on soothing activities such as stroking your dog or enjoying tranquil music can effectively contribute to resting."
The aim ultimately is to allow yourself to experience your emotions. and To release them. "Recalling that your feelings fluctuate similar to ocean waves breaking upon the shore signifies that every emotion has its moment," Maenpaa explained, "and that expressing your adverse sentiments constructively creates space for more positive ones to emerge quicker."
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