Working with a mental health professional may help you better identify the sources of your work stress and find ways to navigate them. You may start by taking a few minutes each day to focus on being present and enjoying a simple activity — a short walk around the park or appreciating a meal at your desk. When you’ve experienced worry and chronic stress for an extended period, your mind may tend to jump to conclusions and read into every situation with a negative lens.
Scientifically Proven Ways to Unwind After Work
- So, the best way to unwind after work is to shut your phone down and enjoy some tech-free time—unless you want to stay awake all night counting sheep.
- It’s recommended to exercise for at least 30 minutes five days a week.
- You may start by taking a few minutes each day to focus on being present and enjoying a simple activity — a short walk around the park or appreciating a meal at your desk.
- However, changing freckles or moles are something you want to take the time to check out, right?
You can choose from a variety of techniques, such as deep breathing, guided imagery, progressive muscle relaxation and mindfulness meditation. Whether you have a high-pressure job or not, it’s essential to carve out time for yourself after work. Unwinding by stepping away from work-related thoughts and activities and allowing our minds and bodies to relax can improve your wellbeing, boost your mood, and enhance your productivity at work the next day. This can help reduce overall stress and create balance between your professional and personal life.
Practice mindfulness or meditation
The more time that we focus on work, the less time we are being mindful and present and enjoying the moment. It can boost the production of the brain’s feel-good neurotransmitters to improve your mood and decrease feelings of stress. Physical activity can help you mentally disconnect from work, providing a change of scenery and a new focus for your mind. Whether a vigorous workout or a gentle walk, find an exercise you enjoy to gain an effective tool for unwinding after work. Even if you love your job (lucky you!), stress and burnout can creep up unannounced, building slowly until you suddenly realize that you’re overwhelmed and underwater. Well, in that case, stress and burnout can be ever-present, following you not just throughout the workday, but also into your personal time, impacting your mental health and your very well-being.
How to Relieve Job Stress After Work
You can take actionable steps to keep job stress at a manageable level. Some tension is expected, especially when facing a looming presentation or challenging assignment. But when work stress becomes chronic, it can affect your physical and emotional well-being. By putting pen to paper and expressing your innermost thoughts and feelings, you create a safe and private space for self-reflection and exploration. Plus, journaling provides a tangible record of your journey, allowing you to track your progress, celebrate achievements, and learn from past experiences. Okay, seriously, there are tons and tons of benefits to journaling.
- While sustainable job performance requires us to thrive at work, only 32% of employees across the globe say they’re thriving.
- Working with a mental health professional may help you better identify the sources of your work stress and find ways to navigate them.
- Studies show that 1 gram of apple cider vinegar may take over 95 minutes to work its magic, while matcha may take up to an hour to work.
- Writing down your thoughts and feelings can be a good release for otherwise pent-up feelings.
- Or try anything that makes you focus on what you’re doing rather than what you think you should be doing.
- Reaching for a glass of wine to unwind after a stressful day?
Relaxation techniques take practice
It’s OK to say “no” to demands on your time and energy that’ll place too much stress on you. You don’t always have to meet the expectations of others. Aerobic exercise has been shown to release endorphins — natural substances that help you feel better and maintain a positive attitude. Work stress that goes unresolved may lead to emotional and mental challenges and decreased productivity. If you need to get that presentation just right or find yourself working extra hours perfecting a report you finished days ago, it may be time to take a step back and reflect. Having people you can rely on during tough times can alleviate some of the built-up tension.
All too often, people choose the latter option when the former—letting the drive home be a freeing experience—is so much more beneficial. Many of us take our jobs home with us without realizing it. Just a few minutes of sitting quietly to focus on your breath, or using a guided meditation, can help calm your mind. If you how to destress after work just can’t seem to shake your forgetfulness, procrastination, chronic restlessness and lack of follow-through, you may have undiagnosed adult ADHD.
