Do You Have FOSO (Fear of Switching Off)? Here’s How Solution-Focused Hypnotherapy Can Help You Unwind
Hi - My name is Andy Selway-Woolley (he/him) and I’m a Clinical Solution Focused Hypnotherapist. I run HeadFirst Hypnotherapy, based in Upper Heyford (near Bicester), Oxfordshire and also work online nationally.
Do You Have FOSO (Fear of Switching Off)? Here’s How Solution-Focused Hypnotherapy Can Help You Unwind
In today’s always-on world, many individuals struggle to disconnect from work, even during breaks or holidays. If you find yourself checking emails or taking calls while on vacation or after hours, you may be experiencing FOSO (Fear of Switching Off).
A recent survey by icompario.com revealed that 67% of UK workers check their work emails, even when their out-of-office message is active (icompario.com, 2023). If this sounds familiar, FOSO could be impacting your ability to fully relax and recharge.
What Is FOSO?
FOSO refers to the anxiety or discomfort people feel when trying to take time away from work. It’s the sense that if we stop working, we’ll fall behind, miss important opportunities, or disappoint others.
This constant drive to stay connected can blur the lines between work and personal time, leading to stress and burnout.
While it may seem harmless, FOSO can have serious effects on both your physical and mental health, leading to exhaustion, anxiety, and difficulty focusing on tasks outside of work (Smith, 2021).
As highlighted by (Mayne, 2024), the rise of constant connectivity in the workplace has made it harder for many to establish clear work-life boundaries, contributing to stress and diminished well-being.
The Neuroscience Behind FOSO
FOSO isn’t just a bad habit—it’s rooted in the way our brains are wired. When we feel we need to stay connected to work, our brain remains in a heightened state of stress, known as hyperarousal.
This is where the stress bucket analogy becomes useful. Just like a bucket fills with water, our stress levels rise with each challenge or demand. Rather than addressing the stress, the brain's defense mechanisms—such as the drive to keep working—temporarily reduce anxiety, often by pushing us to act.
The amygdala, the brain’s "alarm center," plays a key role here. It triggers a fight-or-flight response when it perceives a threat, like falling behind in work. In this state, the brain prioritizes short-term relief by doing more work, which might temporarily ease anxiety, but it only fills the stress bucket even more, leading to heightened anxiety and difficulty managing emotions. Moreover, the constant release of cortisol, the stress hormone, can lead to physical symptoms like insomnia and tension (Levine, 2016).
How Solution-Focused Hypnotherapy Can Help
Solution-Focused Hypnotherapy (SFH) is a therapeutic approach that blends relaxation techniques with goal-setting strategies to help individuals manage stress, anxiety, and other psychological challenges.
By focusing on solutions rather than problems, SFH helps individuals break free from unproductive cycles, including the habit of overworking. The neuroscience behind SFH is based on neuroplasticity—the brain’s ability to form new neural connections (Doidge, 2007). Through hypnotherapy, individuals can rewire their brain to respond differently to stress, promoting relaxation and improving overall well-being.
Key Benefits of SFH for Managing FOSO
Positive Visualization: SFH helps individuals create a mental picture of what success looks like when it comes to balancing work and rest. This encourages relaxation and helps reduce anxiety surrounding the idea of taking time off.
Goal Setting: SFH empowers clients to set realistic, manageable goals that promote a sense of control and accomplishment. This approach helps individuals feel productive without burning out, reducing the need to constantly prove their worth through overwork (Robinson, 2014).
Relaxation Techniques: By using guided relaxation, SFH helps individuals activate the body’s natural relaxation response, which counteracts the stress response. This helps individuals learn to relax both during and after work hours (Cohen & Williamson, 1991).
Practical Steps to Reduce FOSO
While SFH offers valuable support, there are also small, practical steps you can take to begin reducing FOSO:
Set Boundaries: Begin by establishing clear boundaries between work and personal time. Try not to check emails after a certain hour or designate specific times for work-related tasks.
Engage in Joyful Activities: Focus on activities that bring you joy and relaxation, such as spending time with loved ones, pursuing hobbies, or practicing mindfulness.
Practice Mindfulness: Incorporating mindfulness into your daily routine can help train your mind to stay present and reduce the urge to constantly check in with work.
Seek Professional Support: If you’re struggling to manage FOSO on your own, consider seeking professional support. Solution-Focused Hypnotherapy can provide you with the tools to break free from the cycle of overwork and stress.
Conclusion
Experiencing FOSO is a common challenge in today’s fast-paced, connected world. However, it doesn’t have to control your life. By understanding the impact of stress on your brain and seeking support through Solution-Focused Hypnotherapy, you can learn to create healthier boundaries and regain control over your well-being.
With time, you can cultivate a balanced approach to work and rest, reducing the fear of switching off and creating space for relaxation and joy.
References
Cohen, S., & Williamson, G. M. (1991). Stress and infectious disease in humans. Psychological Bulletin, 109(1), 5-24.
Doidge, N. (2007). The brain that changes itself: Stories of personal triumph from the frontiers of brain science. Viking.
icompario.com. (2023). Survey: The UK’s work habits and challenges. Retrieved from https://icompario.com
Levine, S. (2016). Stress: The biology of short-term stress responses. Springer.
Mayne, M. (2024). Two thirds of employees feel unable to switch off from work, report reveals. [online] Peoplemanagement.co.uk. Available at: https://www.peoplemanagement.co.uk/article/1889258/two-thirds-employees-feel-unable-switch-off-work-report-reveals?utm_source=chatgpt.com [Accessed 14 Feb. 2025].
Robinson, K. (2014). Creative schools: The grassroots revolution that’s transforming education. Viking.
Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Holt Paperbacks.
Smith, J. (2021). Work-life balance and the rise of FOSO: New perspectives. Journal of Organizational Psychology, 28(3), 50-64.
Find out how Solution-Focused Hypnotherapy can help you switch off and relax!
Book your FREE 45-minute Initial Consultation today and start your journey towards better well-being
In-person at my Oxfordshire Therapy Room (Upper Heyford, near Bicester or Online via Zoom).
My name is Andy Selway-Woolley (he/him) and I am a fully qualified Clinical Solution Focused Hypnotherapist and Psychotherapist. I run HeadFirst Hypnotherapy®, based in Upper Heyford (near Bicester), Oxfordshire.
I assist people in regaining control of their lives by retraining their brains to overcome limiting thought patterns, master their emotions, and cultivate resilient behaviours for a brighter and more positive future.. I know… It’s awesome!
a nutshell, I ‘get you out of your own way’. Because, let’s face it, a lot of us are.
Solution Focused Hypnotherapy taps into the power of your subconscious mind so you can move forward towards the life you’ve always wanted to live. It’s a quick, practical way to address thought patterns, emotions and behaviours that are holding you back in life.
I’m a registered and accredited member of the Complementary & Natural Healthcare Council (CNHC), Association for Solution Focused Hypnotherapy (AfSFH) and National Council for Hypnotherapy (NCH).
I service the main towns and cities around Upper Heyford, including Bicester, Banbury, Oxford, Kidlington, Witney, Brackley, Charlbury, Northampton, Buckingham, Chipping Norton, Thame, Didcot, Abingdon, Henley-on-Thames, and Aylesbury, along with other local areas.
I also work nationally and offer remote hypnotherapy services online, so no matter where you're based, support is just a click away!