[bedane]

Anecdotal(worked for me and a friend):

Find another activity (hobby, sports, taking care of someone, meditation, side-project, anything) and gradually have it replace work in your head.

You won't be able to "detach from work" because the mind (especially in people who like to think) doesn't work this way. You'll have to expel it/push it out.

Any time you catch yourself thinking about work in an emotional way, or outside your office hours, force yourself to shut it down and think about the other activity you chose as replacement.

This process took me years but it's really been worth the effort.

[throwawayzza]

That seems like the best action for me. Thanks!