Bad day at work? Tips to leave it behind before heading home
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"Instead of being overwhelmed by what the system doesn’t allow, let’s zero in on what we can do. What can you bring to each patient interaction, even within the constraints you face? These small, intentional acts can reignite your sense of purpose." - Rob Orman, MD
For healthcare professionals, bad days at work can be especially heavy. Whether it’s a difficult patient case, administrative frustrations, or an exhausting shift, carrying that stress home can take a toll on your well-being and relationships. Here are four practical strategies to help you leave work stress at the door and transition to a more restful evening.
Create a mental off-ramp
Just as you follow a routine to start your shift, establish one to end it. Take five minutes before leaving to process the day—whether through a short debrief with a colleague, jotting down notes for tomorrow, or practicing deep breathing. A simple ritual, like changing out of your scrubs or listening to a specific playlist on your commute, can signal to your brain that work is done.
"Be open to receiving gratitude. Pause and acknowledge it when it happens," suggests Rob Orman, MD, emergency room physician.
"Make a habit of genuinely thanking those you work with. A simple ‘thank you’ can shift the whole vibe of your day."
— Rob Orman, MD
Physically shake off the day
Movement is one of the fastest ways to reset your nervous system. If you’ve had a stressful day, a quick walk, a workout, or even a few minutes of stretching can help release built-up tension. If you drive home, consider parking a block away and taking a short walk before stepping inside.
Set boundaries for work thoughts
It’s easy for work to follow you home—especially with electronic medical records, messages, and the mental weight of patient care. Sometimes, it’s the lingering feeling of dissatisfaction with the care provided that day. Shifting your mindset can help you feel more accomplished and proud of your work.
"What if we shifted our focus? Instead of being overwhelmed by what the system doesn’t allow, let’s zero in on what we can do. What can you bring to each patient interaction, even within the constraints you face? These small, intentional acts can reignite your sense of purpose. It’s not about what you can’t do, but what you can do with what you have," says Dr. Orman.
Use a transition phrase
If work stress lingers, try a verbal reset. Before walking in the door, say to yourself, “Work is done. Now, I focus on home.” It may feel small, but this practice can help reinforce the boundary between work and personal time, making it easier to mentally shift gears.