Transition Rituals: 6 Ways To Help You Chase Away That Creepy Clown

Have you ever had a hard time leaving work at work? Have you ever given all the emotional juice you have to your job and you finally get home only to have work thoughts creep back into your consciousness? It can be a lot like dealing with that creepy clown with the red balloon from IT. You’re having a nice supper with your family and you go to the fridge and the creepy clown is sitting next to the broccoli ready to hand you a red balloon full of troubling thoughts about work. You load things in the dish washer and there he is again with another balloon you don’t need.

Later when you go for a walk, you leave the house and right next to the mailbox you see the creepy clown again. All of a sudden your thoughts go back to your day and all its unfinished business. You try like crazy to ignore the clown but he keeps coming back again and again. How do we fix this? How do we separate our challenging work from our precious time at home? Is there some magic technique to help us shut off the endless stream of work related thoughts that can pollute our time off?

I was running my workshop The Wellness Solution: Help Yourself Help The World for a group of caring professions and we were collaborating on ways of helping ourselves deal with stress and burnout. I asked “What specific challenges do you face?” The stakes were high for these highly skilled pros. They work in a beautiful but isolated community, their caseloads are heavy and burnout was starting to take its toll.

Somebody said “I have a hard time leaving work at work! I take all of these worries about my clients home with me!” I asked the group if this was a common problem and there were nods all around.

The room came alive and we immediately collaborated on solutions. One person said “After

a tough day I gather up all the files I’ve worked on, stick them in my filing cabinet and lock them up.” Somebody else offered, “I drive home by the lake and let myself think about work until I get to the end of the road and then I’m done!”

Somebody else said “I go for a really fast walk and when I get to a certain point, I act like I’m dropping all of my work troubles out on the road.” Another one was “I put all my papers away and then say goodbye to my plants, turn off the lights and I’m done!” What useful tool had we stumbled upon? Transition rituals! Transition rituals provide a definite end to our day and let us know that it’s OK to leave our concerns behind.  We are creatures of habit after all and our brains like nothing better than following a pattern. So by using our transition ritual on a regular basis we get better at it. Our psyches embrace the idea that we have ended one part of our day and begun another. By using this technique and doing something after work as simple as going for a walk or driving down a certain road; we are literally training our brains to relax and to switch gears from one way of being to another. This can help us leave work at work so we can reduce our stress and chase away that evil creepy clown.

Here are some transition rituals that we came up with that day.

1: Go for a brisk walk after work.

2: Go to the gym and do a brief workout.

3: Have a specific way of leaving the office “Turnout the lights and say goodbye to the plants”

4: Say out loud, “I’m done playing in this sandbox. This can all wait until tomorrow”.

5: Say out loud “This is yours, not mine.”

6: Take a specific route home, allow yourself to think about work until you get to a certain point, then stop.

We all know that being in the caring professions takes a lot of skill, empathy and emotional juice. All of that giving can wear out our bodies and psyches. Transition rituals can be a useful tool to help keep the creepy clown away so we can recharge our batteries and give ourselves a chance to serve not just our clients but ourselves as well.