How to Stop Bringing Work Stress Home
How to Leave Work at Work
(Even When You Work From Home)
Ever clock out of work… but your brain doesn’t?
You’re technically done for the day, but you’re still replaying that conversation, thinking about the unfinished task, or feeling the tension in your shoulders at 8:47pm. If that sounds familiar, you’re not alone — and this isn’t a personal failure.
When work stress follows you home, it’s usually not about discipline or productivity. It’s often a sign your nervous system hasn’t had a clear transition out of work mode. Whether you commute or work from home, learning how to intentionally close the workday can make a meaningful difference in how you rest, connect, and recharge.
Work stress isn’t just about being busy. Many people manage busy fairly well. What usually creates stress are unrealistic expectations, lack of support, unclear roles, ongoing conflict, and work environments that don’t align with how someone functions best. Understanding what’s actually driving stress is the first step toward lowering it.
Why Work Stress Follows You Home
Work stress isn’t just about being busy. Many people handle busy fairly well.
What tends to create lingering stress are:
- Unrealistic or unclear expectations
- Emotionally demanding interactions
- Ongoing conflict
- Lack of support
- Roles that don’t align with how you function best
- Inconsistent boundaries
- No clear transition between work and personal time
Stress lingers when your brain never gets the signal that it’s safe to shift out of “doing” mode.
Without that signal, your body stays alert — physically, mentally, emotionally.
Step One: Create a Work-to-Home Transition
One of the most effective ways to stop bringing work stress home is to build a transition ritual. Something small and consistent that tells your brain: The workday is over.
If You Commute:
- Take a few slow breaths before leaving work
- Listen to calming music or a grounding podcast
- Change clothes when you get home to mark the shift
If You Work From Home:
- Fully shut down your computer (don’t just close the screen)
- Physically leave your workspace
- Take a short walk, stretch, or reset routine
Small actions matter. They help your nervous system reset.
Set Mental Boundaries, Not Just Physical Ones
Even with clear work hours, stress can still follow you mentally. If you notice yourself replaying conversations or running through tomorrow’s to-do list, try giving your brain somewhere to put it. Write down unfinished tasks before the evening starts, keep a simple end-of-day list, and remind yourself, “This can be handled tomorrow.” Then gently bring your attention back to what you’re doing right now — the conversation you’re in, the show you’re watching, the meal you’re making.
This isn’t about forcing your thoughts to stop. It’s about not following them down the rabbit hole.
Limit After-Hours Work Cues
Even small reminders can pull you right back into work mode. A quick email preview, a Slack notification, or a casual “Did you finish that?” text can be enough to switch your brain back on.
If you can, reduce those cues in the evening. Consider turning off work email notifications, silencing or removing work apps after hours, logging out of work accounts on your phone, keeping your laptop out of sight once the day is done, or avoiding work-related conversations during dinner or family time.
You don’t have to pretend work doesn’t exist. But reducing how often you’re exposed to it gives your mind a real chance to rest. Out of sight often means out of mind — at least a little.
Let Your Body Wind Down Too
Stress doesn’t just live in your thoughts. It shows up in your shoulders, your jaw, your breathing.
A few simple physical shifts can help you shake off the day.
That might look like:
- Light movement or stretching
- A warm shower
- Slowing your breathing and letting your exhales get longer
- Paying attention to something simple around you — the feel of the floor under your feet, the temperature of the room, the sound in the background
You don’t need an intense workout. Small, consistent resets are often enough.
Try Not to Fill the First 10 Minutes
Even after you’ve closed your laptop or walked through the door, it’s easy to jump straight into the next responsibility — dinner, laundry, homework, emails, decisions. But going immediately into “what’s next” keeps your brain in task mode.
If you can, try not to fill the first 10–20 minutes after work. That might mean sitting down before you start anything, letting someone else take the lead for a few minutes, holding off on decisions, or allowing a little quiet before the evening ramps up.
And if that isn’t realistic — especially for busy working moms — find another place to build it in. It might be the last 10 minutes of your workday, a few minutes in the car before you walk inside, or a quiet pause before bed. The timing matters less than the intention.
Even a small pause can shift the tone of your entire evening.
Notice Emotional Spillover
Work stress doesn’t always stay contained. Sometimes it shows up at home as irritability, withdrawal, or just feeling emotionally drained.
If you notice that happening, pause before you judge yourself. You might simply be overstimulated or depleted.
It can help to name it quietly: I’m overwhelmed, not upset. Then communicate what you need in simple terms — a few minutes alone, help with dinner, a quieter evening. And when possible, give yourself permission to rest instead of pushing through.
Often, just recognizing what’s happening lowers the guilt and tension.
If It Keeps Following You Home
If stress continues to spill into your evenings despite your efforts, it may be worth stepping back and asking a few honest questions:
Is this temporary or has it become ongoing?
Are expectations realistic?
Are boundaries respected?
Do I have the support I need?
Does this role or environment actually fit how I work best?
It can also help to notice patterns. Is the stress tied to a specific season, project, or supervisor? Or does it feel like the baseline never really lowers? Are you tired because it’s a busy week — or because you’ve been running on empty for months?
Some stress is seasonal or situational. But when it’s constant, it may be a sign of overload, misalignment, or unmet needs. Sometimes it points to small adjustments that need to happen. Other times, it calls for bigger conversations. Remember, asking for support does not equal weakness.
When Additional Support Can Help
If work stress is starting to affect your sleep, your relationships, or your ability to enjoy time off, you don’t have to handle it alone.
Therapy can help you understand what’s driving the stress, strengthen boundaries without guilt, learn practical ways to calm your system, and build work patterns that feel more sustainable.
You don’t have to wait until you’re burned out to get support.
Want Additional Support?
If you’re looking for stress support, you have options. You can start with my ebook Progress Over Pressure: Stress Management for Working Women.
If you live in WA, ID, MT, or UT and are interested in therapy, I’d be happy to connect with you. You can schedule a free consultation.
Explore the resources below.
