Setting boundaries allows you to recharge after the workday, and it’s essential for protecting your mental well-being. Without this separation, stress can creep into your personal life and affect your relationships, health, and overall happiness. Be aware of what causes your stress and take breaks during your work day. Taking short breaks can recharge you and reduce stress levels. A healthy body responds better to the inevitable stresses of life, and good nutrition is a building block of good health. Eating well helps prevent or control high blood pressure, heart disease, indigestion, constipation, hypoglycemia, diabetes and obesity, which all put undue stress on the body.
Exercise
This eventually leads to the development of chronic illnesses or compromised immune systems. That can help you develop a fresh mindset to kickstart the upcoming day. With that, you will be driven to make better lifestyle choices and witness a newfound energy level to work better. Online therapy can effectively reduce severe, chronic stress. These effects were typically maintained six months after the treatment period. Connecting with others can help reduce feelings of isolation, which is common when stress becomes all-consuming.
When you engage in physical activity, your body releases endorphins, which are natural mood lifters. Additionally, exercise helps to lower the levels of cortisol, a hormone linked to stress. 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 our mental health, contributing to anxiety, depression, and irritability.
Step 6. Change Your Thinking
Below, you’ll find six expert-approved ways to snap out of work mode so you can (god forbid) enjoy your life. Having something to look forward to can be a great motivator and mood booster. Start planning a weekend getaway or a more extended vacation, even if it’s just a day trip or a staycation.
The best part is that you can make any of the suggestions here with them. A quick nap after work can rejuvenate you for other, more exciting activities. You’ve earned it if you feel like hitting the pillow right when you get home.
Spending time in nature can be a great way to recharge your batteries. Pack a picnic lunch or dinner and enjoy the fresh air and scenery. Engaging in a creative hobby can be a great way to unwind and express yourself. Whether you paint, knit, or play music, find something that inspires you and brings you joy. Cooking or baking can be a meditative and rewarding experience. Focus on the process and enjoy the ingredients’ smells, textures, and flavors.
Music therapy
Create custom challenges to support unique wellness goals and workplace culture. Depression is a widespread and serious mood disorder that affects how individuals think, feel, and function in daily life. Make a daily or weekly to-do list that breaks down tasks by priority.
- Holding boundaries on work and home life is essential, which means figuring out ways to unplug mentally and physically.
- For many, work becomes an overwhelming part of life because they place too much emphasis on their professional identity.
- I understand how freaking hard it can be to have a peaceful night if you’ve been grinding all day.
- Physical activity can help you mentally disconnect from work, providing a change of scenery and a new focus for your mind.
- Consider letting people at work know you’re unable to respond to work messages until you’re clocked in for your shift.
Work Out, Play Sports, or Get Physical Activity
- Let these tips help you create rituals that support your transition from the pressures of work to relaxation.
- However, a person’s mental health is often impacted by their professional life, so it can be beneficial to be able to talk about this topic in the workplace.
- Having a network of friends, family members, or colleagues who understand your struggles can make a significant difference.
- If you are already someone who loves to take a warm shower, then you know what I’m talking about.
“Work with mentors and individually to identify steps to improve stressors in the workplace and strategically enhance your experience. Instead of waiting for a review, have a regular self-review built in to catch things causing strain, and work with your team to develop solutions,” advises Dr. Peifer. Holding boundaries on work and home life is essential, which means figuring out ways to unplug mentally and physically. Read on for some proven tips to curb workplace stress and prevent it from spilling into our personal lives.
Try online therapy
And in the long run it can lead to high blood pressure, weakened immunity, anxiety and depression. “Stress is a normative part of life and, in the right amounts, can increase performance and heighten clarity. But in high doses and over time, stress is detrimental to our physical, emotional and social health,” warns Dr. Peifer. Spending 120 minutes a week in the fresh air can reduce stress by at least 30%, so eating lunch in a park might be all you need to get you through a difficult day at the office. “Spending time in nature promotes relaxation and enhances mood by increasing serotonin production.
It can be a powerful tool for unwinding and relaxing after work. Practicing meditation helps regulate mood and allows the mind to calm down. Music therapy is another effective way to de-stress yourself.
This is one of the leading causes of working individuals’ strained relationships with their significant other. We have all become too engrossed Shake off work stress in our busy schedules to remember to look around to admire nature. Stargazing is a stress-busting activity that is worth trying in this case. Now, it is natural to feel reluctant to execute the same.
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. “Comfort foods are typically high in refined sugars and unhealthy fats, which offer temporary pleasure but increase stress levels over time.
Plus, being outdoors encourages you to exercise and reduces negative feelings, so it’s great for your mind and body,” attests Gjergja. Whether you have a high-pressure job or not, it’s essential to carve out time for yourself after work. This can help reduce overall stress and create balance between your professional and personal life.
If you want to know how to de-stress after work but don’t want to have to make much effort, meditation might be just what you’ve been looking for. Bring awareness to the present moment, ease your mind, and promote relaxation. 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. Work stress can carry over into other parts of our lives. “Many women contend with the multiplicity of roles — friend, caregiver, partner, mother — that they have to take on in the workplace and at home,” says Dr. Peifer.