Out Of The Office

Castel Santana, MD, a board certified family medicine physician at the Norman Regional’s Wellness Clinic and Norman Regional’s wellness director, focuses on five pillars of health and wellness. The five pillars are medical wellness, physical wellness, mental wellness, spiritual wellness, and aesthetic wellness. The Evolve app is now live globally on Android & Apple, click here to try for free!

If your body is physiologically relaxed, then you can’t be stressed. Workplace stress is very common and it’s important to recognize it. In order to overcome and manage the stress, you must take proper measures. By doing these simple things at the end of the day, you keep your office worries in the office and spend quality time with yourself and loved ones to recharge. When you step out of the office, leave your work within the premises.

ways to destress after work

Be conscious of the breath coming in and going out, and focus on the sensation of inhaling and exhaling. A tidy, low-maintenance home can provide calm after a day of hectic meetings, errands and chores. “Our bodies are well equipped to handle stress in small doses, but when that stress becomes long-term or chronic, it can have serious effects on the body,” according to the APA.

Our Top Relaxation Tips

This method involves creating objectives that are specific, measurable, achievable, relevant and time-bound. Manageable work goals may decrease stress and encourage motivation, which can benefit you both personally and professionally. Take a few minutes to call a friend or have a quick text conversation to temporarily take your focus off work and decompress. On especially challenging days, a loved one can provide you with the support you need to relax and feel more confident in your work.

  • Cook – Dig out the old family recipes or create some of your own.
  • Give yourself the gift of me-time by enjoying a nice hot bath or shower after work to wash the stress away.
  • The problem with working all day and night means no work-life balance, downtime, or chance to destress.
  • It’s actually the best prescription for a long, happy and healthy life.
  • Consider adding a few 10-minute breaks to your schedule to get a glass of water, take some deep breaths and relax.

Prepare a list of tasks and rank them in order of priority. Throughout the day, scan your master list and work on tasks in priority order.

Practice Breathing Exercises

Name 5 things you see, 4 things you hear, 3 things to touch, 2 things you smell, and one thing you taste. Engaging your 5 senses is a great way to ground yourself in the present moment and take your focus off your stress. You all know the feeling when your stress level goes through the roof. It helps to have a friend to talk things out with and that will listen,” Dr. Santana said. “Controlling breathing and breath work exercises can offer an immediate lessening of anxiety and a sense of empowerment,” Dr. Santana said. This added stress, on top of normal workplace stress, may present itself in the form of agitation, hopelessness, self-neglect, personality change, or withdrawal.

Remind yourself that work is only a part of your life, not your entirelife, by stopping yourself from checking email, Slack, or missed calls, first thing in the morning. Even a harmless scroll to see what you’ve missed while you were sleeping means you’re going from 0 to 100 right away (no wonder you’re stressed!). Your home should feel like a retreat away from the stressors of the world, but when you work from home, you’re quite literally welcoming outside stressors into your home. To help separate a productive work environment from a relaxing oasis, set up a designated work zone that’s reserved just for work . If you work in the spaces you use for relaxation , the mind can start associating those spaces with stress instead of relaxation. The endorphins released also help to trigger positive feelings and improve mental clarity. Personally, cooking something delectable is my favorite way to unwind—I find it completely therapeutic.

Developing Healthy Sleep Habits

When you head out for a walk or run at a stressful time, it can provide a perspective that allows you to return to your situation in a new frame of mind. A simple way to destress after a long day is to take a hot shower. It gives you a chance to do nothing and just spend time relaxing yourself. Hot water, soap and some alone time to be with your thoughts can be a great way to refresh yourself https://ecosoberhouse.com/ and hence, reduce stress. What are some ways you can decompress and switch from work to relaxation mode? You could spend your commute home de-stressing while you listen to music, call good friends, or sit with a cup of tea after you arrive home to relax your mind and help reduce stress. Mindfulness is gaining popularity, and it is a combination of healthy living and living in the moment.

  • But the truth is that proper rest needs to be an essential part of your work routine.
  • And unless you are about to fight off a bear, this physical reaction isn’t very helpful.
  • Once your feet leave the office, it’s time to unplug and let the mind feel free.
  • Without an outlet, stress can build up and contribute to the rapid decline of your physical and mental health.

Every person responds differently, so don’t be discouraged if one of the following methods doesn’t seem to work for you. Write down how you felt during and after trying each stress relief activity. Doing so gives you a consistent record of what helps and what doesn’t.

Practices like yoga and meditation are part of the mindfulness practice. Focusing on the present moment can help you reduce stress and let go of your problems at the end of the day. After a full day’s work, coming home should be relaxing and give you time to recoup before the next day. Unfortunately, for many people, the stress from work does not miraculously disappear at the end of the day. It is not uncommon for the hustle and bustle of careers and the intrusiveness of technology to blur the line of the work-life balance. Try our top tips to help you relax after work and rest your mind so that you feel energized the next day. Purposefully slowing down and being conscious of your surroundings can keep you relaxed throughout the week.

Breathe In, Breathe Out

Faced with a mountain of work to plow through, your thoughts may become disjointed, even as internal agitation and ways to destress after work anxiety spikes. Knowing this, cutting your workload or managing it is necessary to decrease work-related stress.

A study done by the University of North Carolina at Charlotte shows that increased social support can reduce the chances of heart attack and stroke, as well as lower blood pressure. Include physical activity in your daily routine, get plenty of sleep and eat a healthy diet. Try relaxation techniques, such as yoga, meditation, mindfulness techniques and deep breathing. Get in touch with yourself by meditating for a short period of time once home. You can practice gratitude, guided meditation, try a simple breathing exercise or just spend some time tuning out your thoughts. It will help you relax, clear your mind and reduce stress and anxiety.

Getting enough, high-quality sleep is one of the most important things you can do for your overall health. When you have healthy sleep practices, you will likely feel much more capable of dealing with stressful situations. If you feel stressed out to the max after a crazy week of work, maybe your first order of business should be getting a restorative night of sleep. One of the best stress relievers hands down is getting some exercise. However, you don’t have to be a pro athlete to benefit from exercise.

Here’s a tip that requires some practice, but yields pretty astounding results. If you’re finding it difficult to unwind after work, you need to turn off all unnecessary stimuli and harness your thoughts for a few minutes. That means you aren’t just putting yourself in a relaxed state of being, but you’re actually better preparing yourself to avoid the stressed state of being in the future.

ways to destress after work

Look at something beautiful in your surrounding that makes you stop and stare. Stress not only affects people mentally or emotionally, but also physically, meaning it is something Dr. Santana focuses on and can treat within multiple of his pillars. Glassdoor’s Blog provides valuable content to the conscious job seeker and employees who are passionate about furthering and deepening their careers. Daydreaming while at work isn’t advisable, but it can help in the face of excessive workplace tension. You may visualize a dream holiday or some other feel-good activity. For this reason, health experts advise workers to reduce caffeine intake or cut it out altogether. Instead, consider taking drinks like peppermint tea or natural drinks that promote better relaxation and less anxiety.

Editors Picks: The Best Ways To Destress After A Long Day At Work

If you know that one of your colleagues is especially prone to gossip, find a way to spend less time with them or steer the conversation to safer topics. Ergonomics involves setting up your workspace to eliminate discomfort. Take an ergonomic approach to working in order to minimize the physical effects of sitting at a desk for long periods.

Also, you can remember a positive memory from the past and hold onto it. Doing this can make you feel better and reduce all the emotional difficulty that’s causing you to stress out at work. Many professionals consume energy drinks and big cups of coffee to stay alert while working. However, this can be problematic since the caffeine in these drinks can spike stress levels. While alcohol and some medication can offer temporary relief from stress and anxiety, there are risks of both physical side-effects and emotional dependencies.

Many phone apps and books offer helpful advice on simple, quick meditation methods you can use at work or on the go. Instead of just taking a deep breath to relieve stress, focus on how you breathe, in particular.

Read A Great Book

You don’t eat lunch, you lay awake at night obsessing over your to-do list, you spend half the weekend worrying about Monday morning. Another way to destress at the end of the week is to meditate. Meditation is a skill that you can learn and that we all possess, yet we don’t always learn how to use it properly or use it often enough. It’s important to remember that even just three minutes of meditation per day will be beneficial for your brain and body and promote relaxation and awareness.

Exercise During Work

Talking, playing games or simply recounting your day with family can be good for you. On the other hand, video calling a friend, playing online games and just catching with your group is a great stress reliever and will make you feel lighter.