A revenge fantasy about your boss. Your to-do list. That flop of a meeting. You need to quit ruminating about your job. Here’s how to do it.
4 min
It’s one thing to work long hours. It’s another to surrender your free time to swirling thoughts of office predicaments and projects hanging over your head.
Many of us can’t let work go. It’s sinking our mental health and damaging our relationships. We need to shift the approach in our heads.
Joe Mellin thought maybe a week alone in the woods would do it. He journeyed by plane, bus and minivan to a remote pocket of Colorado for a program that coordinates solo wilderness excursions. Armed with a toothbrush, a journal and some dried split peas, the 41-year-old hunkered down to meditate and find out who he was.
Turned out, he was someone who really liked obsessing about his job.
“I was literally saying, Joe, you’re in Colorado, you’re off work, you’re in the middle of a forest, stop thinking about work,” the Washington-based tech worker recalls. By hour 36, in the quiet of his sleeping bag under the moon, he gave in. Soon he was sketching PowerPoint presentations in his journal, filling 20 pages with notes before he was finally able to let go.
Whether you’re on a spiritual quest in Colorado or at the playground with your kids, internally troubleshooting next week’s client pitch or entertaining revenge fantasies about a colleague, there’s a cost.
“You’re getting aggravated anew each time,” says Guy Winch, a psychologist and author who fashioned a TED Talk on the subject.
We often think we have to fix our jobs to relieve our work stress. “You might,” he says. “But fix you first.”
Start by tracking how much time you’re spending ruminating about work, Winch says. For many of his patients, that’s 10 to 20 hours a week—after-hours. (At the office, we’re generally too busy doing the job to perseverate about it, he says.)
To stop the cycle, tax your mental capacity with something more complex than Netflix or a walk. Try a memory task like naming all 50 state capitals or recalling the items in your fridge, Winch suggests. Two to three minutes is often enough for a reset.
Then, channel what you had been obsessing about into something useful. Ask yourself: What’s the actual problem to be solved? If you’re worried about workload, can you delegate to teammates or decline meetings?
If there’s nothing to be done about the situation—some co-workers are just annoying—try to find the silver lining, Winch adds. Maybe this is the spark you finally need to find a new, better job. Maybe you’re building skills that will help you in the future.
We’re bombarded with emails, Slack messages and back-to-back Zoom calls during the day, so it’s no wonder we can’t turn off our brains when we shut the laptop. We mentally brace for pings of all kinds, even when they’re not coming.
And some of this is on us. So many employees have tied their identities to their jobs.
“They’ve defined their whole value this way, so it makes it that much harder to let go of things,” Rebecca Zucker, an executive coach, observes of some of her clients. “Something that goes badly at work can feel annihilating.”
Lauren Orcutt, a 36-year-old in Sacramento, Calif., loves being a copywriter. Some of her friends and family don’t love constantly hearing about it, she says.
“I think about it so much, it just comes out,” she explains.
She’s often up at 3 a.m., galvanised by an idea for a new blog post or needled by the realisation she messed up an email. “I kind of felt like I was working all night” for months, she says. Her sleep suffered.
To reclaim her brain space, Orcutt started jotting down her thoughts in a lavender notebook she now keeps on the nightstand. Mistakes that are plaguing her get their own page, which she rips out in the morning.
“I am going to throw it away and move on with my life,” she says. Even capturing the good ideas calms her, helping her drift back to sleep.
Ruminating about work can make it hard to fall and stay asleep, and damage our mood and mental health, says Verena C. Haun, a professor at the Julius Maximilian University in Würzburg, Germany, who studies psychological detachment from work. Depleted, we often perform worse at work the next day.
She suggests marking the transition from work with a simple ritual, like washing out your coffee cup or changing clothes. Find a hobby, or three, that make you truly forget about work while you’re doing them. Set a goal, say, an hour spent gardening, especially on stressful work days.
You can’t think about work when you’re trying not to crash a boat, Jackie Hermes, the chief executive of a marketing firm, says she discovered. When the onset of the pandemic caused her business’s revenue to drop 40%, she rethought her relationship, once all-consuming, with her job.
“Is this really what I’m dedicating my entire life to?” she asked herself.
She doesn’t work less hours now, but she has changed how she thinks about work, allowing herself more flexibility and trying new things in her personal life. During the day, she’ll sometimes pop into the boating club she recently joined or catch a Milwaukee Brewers game at the ballpark.
“Work isn’t the only priority anymore,” she says, noting that so much about our jobs is out of our control anyway.
Now she tells herself, “I’m not behind. It’s always going to get done.”
Copyright 2020, Dow Jones & Company, Inc. All Rights Reserved Worldwide. LEARN MORE
What a quarter-million dollars gets you in the western capital.
Alexandre de Betak and his wife are focusing on their most personal project yet.
Multinationals like Starbucks and Marriott are taking a hard look at their Chinese operations—and tempering their outlooks.
4 min
For years, global companies showcased their Chinese operations as a source of robust growth. A burgeoning middle class, a stream of people moving to cities, and the creation of new services to cater to them—along with the promise of the further opening of the world’s second-largest economy—drew companies eager to tap into the action.
Then Covid hit, isolating China from much of the world. Chinese leader Xi Jinping tightened control of the economy, and U.S.-China relations hit a nadir. After decades of rapid growth, China’s economy is stuck in a rut, with increasing concerns about what will drive the next phase of its growth.
Though Chinese officials have acknowledged the sputtering economy, they have been reluctant to take more than incremental steps to reverse the trend. Making matters worse, government crackdowns on internet companies and measures to burst the country’s property bubble left households and businesses scarred.
Now, multinational companies are taking a hard look at their Chinese operations and tempering their outlooks. Marriott International narrowed its global revenue per available room growth rate to 3% to 4%, citing continued weakness in China and expectations that demand could weaken further in the third quarter. Paris-based Kering , home to brands Gucci and Saint Laurent, posted a 22% decline in sales in the Asia-Pacific region, excluding Japan, in the first half amid weaker demand in Greater China, which includes Hong Kong and Macau.
Pricing pressure and deflation were common themes in quarterly results. Starbucks , which helped build a coffee culture in China over the past 25 years, described it as one of its most notable international challenges as it posted a 14% decline in sales from that business. As Chinese consumers reconsidered whether to spend money on Starbucks lattes, competitors such as Luckin Coffee increased pressure on the Seattle company. Starbucks executives said in their quarterly earnings call that “unprecedented store expansion” by rivals and a price war hurt profits and caused “significant disruptions” to the operating environment.
Executive anxiety extends beyond consumer companies. Elevator maker Otis Worldwide saw new-equipment orders in China fall by double digits in the second quarter, forcing it to cut its outlook for growth out of Asia. CEO Judy Marks told analysts on a quarterly earnings call that prices in China were down roughly 10% year over year, and she doesn’t see the pricing pressure abating. The company is turning to productivity improvements and cost cutting to blunt the hit.
Add in the uncertainty created by deteriorating U.S.-China relations, and many investors are steering clear. The iShares MSCI China exchange-traded fund has lost half its value since March 2021. Recovery attempts have been short-lived. undefined undefined And now some of those concerns are creeping into the U.S. market. “A decade ago China exposure [for a global company] was a way to add revenue growth to our portfolio,” says Margaret Vitrano, co-manager of large-cap growth strategies at ClearBridge Investments in New York. Today, she notes, “we now want to manage the risk of the China exposure.”
Vitrano expects improvement in 2025, but cautions it will be slow. Uncertainty over who will win the U.S. presidential election and the prospect of higher tariffs pose additional risks for global companies.
For now, China is inching along at roughly 5% economic growth—down from a peak of 14% in 2007 and an average of about 8% in the 10 years before the pandemic. Chinese consumers hit by job losses and continued declines in property values are rethinking spending habits. Businesses worried about policy uncertainty are reluctant to invest and hire.
The trouble goes beyond frugal consumers. Xi is changing the economy’s growth model, relying less on the infrastructure and real estate market that fueled earlier growth. That means investing aggressively in manufacturing and exports as China looks to become more self-reliant and guard against geopolitical tensions.
The shift is hurting western multinationals, with deflationary forces amid burgeoning production capacity. “We have seen the investment community mark down expectations for these companies because they will have to change tack with lower-cost products and services,” says Joseph Quinlan, head of market strategy for the chief investment office at Merrill and Bank of America Private Bank.
Another challenge for multinationals outside of China is stiffened competition as Chinese companies innovate and expand—often with the backing of the government. Local rivals are upping the ante across sectors by building on their knowledge of local consumer preferences and the ability to produce higher-quality products.
Some global multinationals are having a hard time keeping up with homegrown innovation. Auto makers including General Motors have seen sales tumble and struggled to turn profitable as Chinese car shoppers increasingly opt for electric vehicles from BYD or NIO that are similar in price to internal-combustion-engine cars from foreign auto makers.
“China’s electric-vehicle makers have by leaps and bounds surpassed the capabilities of foreign brands who have a tie to the profit pool of internal combustible engines that they don’t want to disrupt,” says Christine Phillpotts, a fund manager for Ariel Investments’ emerging markets strategies.
Chinese companies are often faster than global rivals to market with new products or tweaks. “The cycle can be half of what it is for a global multinational with subsidiaries that need to check with headquarters, do an analysis, and then refresh,” Phillpotts says.
For many companies and investors, next year remains a question mark. Ashland CEO Guillermo Novo said in an August call with analysts that the chemical company was seeing a “big change” in China, with activity slowing and competition on pricing becoming more aggressive. The company, he said, was still trying to grasp the repercussions as it has created uncertainty in its 2025 outlook.
Few companies are giving up. Executives at big global consumer and retail companies show no signs of reducing investment, with most still describing China as a long-term growth market, says Dana Telsey, CEO of Telsey Advisory Group.
Starbucks executives described the long-term opportunity as “significant,” with higher growth and margin opportunities in the future as China’s population continues to move from rural to suburban areas. But they also noted that their approach is evolving and they are in the early stages of exploring strategic partnerships.
Walmart sold its stake in August in Chinese e-commerce giant JD.com for $3.6 billion after an eight-year noncompete agreement expired. Analysts expect it to pump the money into its own Sam’s Club and Walmart China operation, which have benefited from the trend toward trading down in China.
“The story isn’t over for the global companies,” Phillpotts says. “It just means the effort and investment will be greater to compete.”
Corrections & Amplifications
Joseph Quinlan is head of market strategy for the chief investment office at Merrill and Bank of America Private Bank. An earlier version of this article incorrectly used his old title.
