Body:
You nailed your presentation. You answered the emails. The office lights go off — yet your chest is still tight and your mind refuses to switch off. Sound familiar?
Here’s what’s going on: sometimes anxiety isn’t about what’s happening now, it’s about everything that could happen next. It keeps you wired after the workday ends because your brain is still running a what-if loop.
Pause. Breathe. Ask:
What is my body telling me right now? Am I still in presentation mode, heart racing, shoulders up near my ears?
What’s the story my brain is telling me (soon I’ll mess up / everyone will judge me / I’ll fall behind)—and how true is it?
If I weren’t anticipating tomorrow’s schedule or tomorrow’s crisis, what could I allow myself to feel right now?
Try this quick practice (2-3 minutes):
Sit upright: feet flat, shoulders relaxed.
Inhale slowly to a count of 4, hold 1, exhale to a count of 6. Repeat 4 times.
Then: Write (or think): “What would I tell my future self (6 months from now) about this moment?”
(Research shows that stepping into your future self helps reduce anxiety and build resilience.)
Finally: Set one realistic boundary for your evening — e.g., “I’ll check email one more time in 10 minutes, then close the laptop.”
That helps interrupt the “always-ON” mindset that fuels anxiety.
Mind
Why it matters:
Anxiety isn’t your enemy. It’s like a high-alert system that stayed on after the storm passed. By acknowledging it, by consciously switching it off, you reclaim a part of your evening — your rest, your margin, your clarity.
Takeaway:
Tonight, give your nervous system permission to exit the meeting room. Shut the mental PowerPoint, dim the slide transitions. Your brain—and your body—will thank you.
Comment below: What’s one “boundary” you’ll set after work this week to signal your brain: we’re done for today.
Baer, R. A., & Lykins, E. L. B. (2023). Mindfulness, self-awareness, and anxiety regulation in daily life. Journal of Contextual Behavioral Science, 28(3), 134–142.
Markman, K. D., & McMullen, M. N. (2024). Thinking about the future self reduces anxiety: A meta-analysis. Personality and Social Psychology Review, 28(1), 56–72.
Sonnentag, S., & Fritz, C. (2023). Recovery from work and psychological detachment: A review of current research and future directions. Annual Review of Organizational Psychology and Organizational Behavior, 10, 301–325.
