Do your best to use commute time as a “transition time,” during which you reset and refocus. Think of it as having some “me-time” to prepare for what you are going to walk into when you get home. Engaging in fun activities with loved ones can provide a much-needed break from work-related worries while strengthening social bonds.
Practice deep breathing
The problem is that this can magnify stress levels so that they are even higher after the commute home than they were at the end of the workday. If this sounds like you, now is the time to take the reigns and make your commute a time to shrug off the stress of the day. In the coming week, try to really notice your thoughts and habits as you drive home if you’re not already aware of them. Improve overall mood and energy levels to cope with work stress by using essential oils of soothing fragrances like lavender or chamomile. Using essential oils for stress can generate a calming atmosphere, and research shows it can aid in reducing stress levels.
Study and practice relaxation techniques
Mentally counting everything you have to be grateful for can not only make the time pass but can get you into a more positive frame of mind. It can also prime you to appreciate your loved ones more when you get home to them. Many people who are unable to leave work at work have sleep difficulties because they are replaying everything in their mind and their mind is not able to shut off enough to go to sleep. If worry about work is interfering with your relaxation or sleep time, considering doing a “brain dump,” or writing a to-do list or worry log as part of your bedtime or relaxation routine. Be aware of what causes your stress and take breaks during your work day.
Stress-Reduction Techniques
De-stressing after a long day of work with meditation is a proven practice that reduces stress, increases focus, and supports mental well-being. Combine meditation for stress with deep breathing exercises to further reduce stress hormone levels. Although this is rare, https://ecosoberhouse.com/ if you have emotional discomfort during relaxation techniques, stop what you’re doing. Talk to your healthcare professional or a mental health professional. Whether you have a high-pressure job or not, it’s essential to carve out time for yourself after work.
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. Keep in mind that you’ll likely be able to tackle work issues more effectively when your core needs are being met. 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. Being available around the clock will quickly burn you out.
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Identifying and recording stressful situations can help you understand what’s bothering you. Some of these can be subtle sources of tension, such as an uncomfortable workspace, chatter in the back, or a long commute. Some tension is expected, especially when facing a looming presentation or challenging assignment.
In small doses, stress can be beneficial, helping us stay focused and alert. However, prolonged stress can be harmful, affecting our physical health, leading to issues like headaches, insomnia, and high blood pressure. It can also impact Ways to Destress After Work our mental health, contributing to anxiety, depression, and irritability. A 2021 review of literature points out that several studies have linked excessive smartphone use with increased stress levels and mental health disorders.
- Reaching for a glass of wine to unwind after a stressful day?
- Turns out, sweating off the tension with some exercise is beneficial for more than just your body.
- Human touch may have a calming effect and help you better cope with stress.
- In this audio guide, a doctor helps you to replace negative thoughts with more positive thinking.
- While this may involve some self-discipline, establishing rules for yourself will help minimize your risk of becoming overwhelmed.
- When you have too much to do — and too much to think about — your sleep can suffer.
- Unfortunately, some of the guidance out there doesn’t align with the reality of our lives.
This certainly does the trick for me—before I can get into a TV show or book after my workday, I need to lie down and decompress (i.e. not talk to anyone) for 20 minutes or so. I have a much easier time shifting gears when I’m able to shut myself off from the world for a bit. Adequate rest is crucial for maintaining mental health and recovering from work stress. Research suggests that getting even just 60 – 90 extra minutes of sleep per night could result in being overall happier and healthier. Aim for around 7 – 9 hours of shut-eye each night to wake up invigorated. Spend time with family or friends, sharing experiences and enjoying laughter together to enhance your mood and create a supportive environment to unwind after work.
Try deep breathing exercises
Give yourself realistic deadlines and work your way down the list. Sometimes, adding an item to the list may help you feel better about it, even if it doesn’t get done immediately. Your diet affects every aspect of your health, including your mental health. Writing down your thoughts and feelings can be a good release for otherwise pent-up feelings. When you have too much to do — and too much to think about — your sleep can suffer. Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right.