Do you often have bad days at work that follow you home and cause you to unfairly pick fights with your partner? Are you so preoccupied with emails that your partner feels ignored or neglected?
If yes, it might be time to take a hard look at how your work life is affecting your personal life—because when your relationship takes a backseat to your career, it can lead to resentment or even a breakup.
But don’t take our word for it. Fast Company reports that in a study of over 2,000 workers in the United States and the U.K., along with nearly 250 HR leaders and over 200 CEOs, a whopping 71% of respondents said that work stress ended their relationship. And Gen X employees were more likely (79%) than any other generation to report that work stress has led to a breakup or divorce.
That may seem shocking, but for many people, remote/hybrid work structures and technology that enables an “always on” work culture make it difficult to draw the boundary between work and home life.
Are you concerned that stress from your job is negatively affecting your relationship? Here are five tips that may help.
1. Know and Admit When You’re Stressed
When you understand how stress feels and affects you, you can own it and let your partner know how you’re feeling. Rather than withdrawing or snapping at your partner, you can take a 30-minute time-out to balance your emotions. Once you feel centered, you can connect with your partner.
2. Transition From Work Time to Home Time With a Ritual
Whether it’s listening to your favorite podcast during your commute or taking your dog outside to toss a ball, have a daily ritual that signifies the end of your workday. After the transition, prioritize your personal life and try your best to avoid answering work phone calls and emails.
3. Don’t One Up
When you and your partner are both dealing with work stress, it’s easy to fall into a game of one upping. Comparing who has it worse only fuels the stress you’re both feeling, which can negatively impact your relationship and your health.
4. Practice Self-Care
Are you eating a healthy diet and getting enough exercise and sleep? Do you take time for the things you enjoy doing? When you prioritize self-care and replenish your cup, you’ll be better equipped to handle workplace stress and be more present in your relationship.
Related: 6 Healthy Habits of Super Agers
5. Make Small Romantic Gestures
Don’t let work-related stress stop you from feeling connected to your partner. Push back against your burnout by prioritizing small romantic gestures. Light a candle at dinner, take a walk around the block holding hands, or play a board game together—and give your partner your undivided attention.
Want more? Check out our blog, Finding Your Number: What’s the Ideal Monthly Retirement Income for a Couple?
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