By Elizabeth Scott, PhDElizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. It can involve mentally going over what you’re looking forward to in the rest of your evening, or texting a loved one and refocusing your attention to your life. So, if you’ve been lurking around the above subreddits desperately in search of tips to salvage your evening (just me?), you’ve come to the right place.
- We do not offer individual medical advice, diagnosis or treatment plans.
- While keeping feelings bottled up isn’t an optimal answer, when we spend what could be quality time with loved ones focused on all the stresses of the day, we lose more of our day to job stress.
- Everyone de-stresses differently, and believe it or not, there are more ways to relax than just curling up on the couch with a pint of Ben & Jerry’s in one hand and the TV remote in the other.
- So, think about whether the stress is a buildup or related to a more long-term issue.
- Some aspects of meditation are deep breathing techniques, visualization, and soothing music.
- 💙 Ease into the late afternoon and early evening by pressing play on Calm’s curated playlist for relaxation, Mellow Afternoon Ambient.
Practice mindfulness or meditation
Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to how to destress after work stress in the long run. Additionally, the process of creating something with your hands can promote mindfulness and relaxation, allowing you to escape the pressures of daily life and immerse yourself in the present moment. So, grab your crafting supplies and let your imagination soar—your mind and body will thank you for it.
- This means creating enough balance in your life to include leisure time and hobbies.
- You can include people, places, and events that cause you a physical, mental, or emotional response.
- If this task sounds daunting or you don’t have a good relationship with your boss, consider reaching out to someone in your company’s human resources department (if available).
- According to research, yoga interrupts stress by producing an effect that’s opposite to your flight-or-fight response.
- However, changing freckles or moles are something you want to take the time to check out, right?
- The more time that we focus on work, the less time we are being mindful and present and enjoying the moment.
We Worry About Work Instead of Relaxing
So if you’ll excuse me now, my dog is demanding that I take him on a walk and pay attention to him instead. 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. You don’t need to have a mental health condition to try therapy. Feeling overwhelmed at work is a valid reason to seek additional help and support. 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.
Get out in nature and move your body
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.
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- When you start off the day with planning, good nutrition, and a positive attitude, you might find that the stress of your job rolls off your back more easily.
- So, next time you’re feeling crummy (ha, ha) after work, pull out your mixing bowl and whip up something delicious.
Honing your time management skills
Taking the time to relax every day helps manage stress and protect your body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, guided imagery, progressive muscle relaxation and mindfulness meditation. Serotonin, often referred to as the « feel-good » hormone, plays a key role in regulating mood, sleep, and appetite, making it essential for overall wellbeing. By stimulating the release of serotonin, massage therapy offers a natural and effective way to alleviate stress and promote mental and physical relaxation. Massages have also been shown to lower levels of cortisol, the primary stress hormone, leading to a reduction in muscle tension, improved circulation, and enhanced feelings of relaxation. Some aspects of meditation are deep breathing techniques, visualization, and soothing music.
- To cut down on after-hours troubleshooting, prepare a to-do list for yourself when you get back the next day.
- Experiencing work strain is unavoidable — even if you love what you do.
- By impacting the key areas around your eyes and temples, they effectively help reduce eye strain and induce sleep.