Rebuild a Life Outside Work
A reflection for when work has stopped or slowed: what you used to do outside it, what you miss and one small way back.
An Iroko Health tool, drawing on Iroko's transition model, which sorts what a change means into what to grieve, accept and rebuild, and on behavioural activation from CBT.
What this can look like
Work stopped, or slowed right down. The days feel long. You realize you can't remember the last time you did something just because you liked it.
Why it happens
When work takes most of your time for years, other parts of life slowly drop away: friends, hobbies, the things you did for fun. While work is going well, you don't notice the gap. When work stops, you lose both the job and most of what filled your week.
How to use it
20 minutes
- List what you did outside work 10 years ago, and what you do now.
- Mark one thing you gave up that you miss.
- Write one small way to try it again this month.
If the loss still feels raw, start with the question below and leave the planning for later.
Afterwards, ask yourself
What did work give you that you now need to find somewhere else?
This tool is one small place to start. You might know what you want to change and still find it hard to do, or hard to put into words what comes up. That's normal. It's a big part of the work in counselling: getting to the bottom of what's happening, so it's easier to say and easier to change.
If this keeps happening
When the same thing keeps coming back, it's usually a pattern rather than a bad week. Understanding what sets it off, and practising a different response, is something we work on often in counselling.
This page is general information. It isn't a diagnosis or a replacement for therapy.
If you're thinking about ending your life or you're in crisis, call or text 9-8-8 in Canada, or call 911.
.svg){kind=small}
.svg){kind=small}
.svg){kind=small}