Interpersonal conflict takes a toll on your physical and emotional health. Conflict among co-workers can be difficult to escape, so it’s a good idea to avoid conflict at work as much as you can. Purposefully slowing down and being conscious of your surroundings can keep you relaxed throughout the week. Meditation, deep breathing exercises, and mindfulness all work to calm your anxiety.
- These types of videos are linked to mood management theory, and basically implicitly make us feel more calm.
- Aim for around 7 – 9 hours of shut-eye each night to wake up invigorated.
- Sometimes stress can manifest into physical symptoms, like temporary hives, one-day headaches, or long-term weight gain.
- You may find that your results are better and you’ll be much less stressed at work.
- Research has indicated that the percentage of Americans who are stressed at work is high—and it’s only getting higher.
If it’s tied to a more long-term problem you can’t immediately solve, try another one of the quick relaxer tips below. If you’re noticing a bigger pattern, you might want to take a longer breather with our 30-minute tips or speak to a professional to get to the root of the problem. But when the stress boilover happens during work, at a party, or in public, dropping everything to take a nap is definitely not a good look. And in these situations, stress can also join teams with anxiety, leaving you figuring out how to rein in both emotions.
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People who are grateful for what they have tend to be happier and less stressed. Every day after work, take a few minutes and think of 10 things you’re thankful for. Hugging someone you trust can protect you from the negative impacts of stress and fight off infections. So, find someone you trust and give them a big hug – you’ll feel better.
When you’re stressed, your neck and shoulders tense up as part of your body’s fight-or-flight response. So, using calming techniques regularly can guide you in managing and improving your overall health. Take the time to prepare fresh meals or snacks (rather than grabbing a plate of cereal). Instead of going into a food coma, eating a home-cooked healthy meal may help you feel more relaxed. Whether you just finished a major project, had some difficult conversations, or found yourself rushing throughout the week like there’s no tomorrow, it’s time to learn how to unwind after work. Whereas your parents or grandparents might have enjoyed a drink while listening to the radio, these days folks are pairing their after-work cocktails with podcasts.
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Famous Erwin, LMHC, LPC, is a Licensed Mental Health Counselor with over 15 years of counseling experience. Famous is a team member of theTalkspace Council of Mental Health Experts. At Talkspace, Everyday is exciting because he has an opportunity to do what he loves and that’s helping people overcome life’s challenges through effective life skills and coping skills.
A more realistic approach is to adopt effective coping strategies to reduce stress at your current job. If you struggle with knowing how to relax after work, you’re not alone. Just as it helps children relax and go to sleep when they have a bedtime ritual, having a post-work ritual is a great way to help yourself unwind after a stressful day of work.
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Chronic stress can increase your risk for other mental health concerns, such as depression and anxiety. Inhaling essential oils may help calm the mind in times of stress, anxiety, and insomnia. This popular technique, also known as aromatherapy, focuses on using scents to holistically balance your physical, emotional, and psychological health. Stretching, using essential oils, scanning your body for muscular tension, and foam rolling are just a few of the many ways to relieve stress quickly.
Signs of stress
Online stress therapy makes the process as easy as possible — it’s convenient, affordable, and effective. A licensed therapist can share effective stress management techniques. While keeping feelings bottled up isn’t an optimal answer, when we spend what could be quality time with loved ones focused alcohol addiction signs symptoms on all the stresses of the day, we lose more of our day to job stress. The more time that we focus on work, the less time we are being mindful and present and enjoying the moment. There are many reasons we do this, but there are more important reasons why we can and should learn to stop.
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These strategies can help you leave your work stress where it belong—at work. However, if you find yourself stressing or ruminating over problems at work, it’s best to leave that burden at work. It only takes a few minutes but completely resets your system, rids you of all stress, and makes you feel like a newborn baby. It’s also dead simple, which is why it’s my go-to tool after a rough day. De-stressing with meditation after a tiring day of work is a proven technique that decreases stress, boosts focus, and promotes mental well-being.
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. Whether it’s knitting, painting, or making jewelry, crafting is a great way to unwind after work. Creativity-focused activities like these allow our brains release dopamine, which is a natural antidepressant. According to research, indulging our creativity not only bolsters our mental health, but our physical health, too.
But some low-cost gyms have public saunas that, as the Finns know, are the perfect way to relax after a long day. Pair it with a workout and a shower, and you’ll feel like a new person. Not everyone has the cash, the time, or even the desire to end the workday with a Pelaton session, 14 reasons being sober makes your life better a glass of fine wine, and expensive takeout. But as a recent thread on r/SimpleLiving demonstrates, you don’t need a lot to practice self-care and unwind after an exhausting day at work. Here are nine easy and affordable ways to destress and decompress at the end of your day.
Keeping yourself organized can also mean avoiding the negative effects of clutter, and being more efficient with your work. Don’t gossip, don’t share too many of your personal opinions about religion and politics, and steer clear of “colorful” office humor. Work stress has significant health consequences that range from relatively benign (like getting more colds and flus) to potentially serious (such as heart disease and metabolic syndrome).
It can also contribute to health conditions such as depression, obesity, and heart disease. Compounding the problem, people who experience excessive stress often deal with it in unhealthy ways, such as overeating, eating unhealthy foods, smoking cigarettes, or abusing drugs and alcohol. Be aware of what causes your stress and take breaks during your work day. Journaling is an excellent coping tool that promotes mental health and relieves stress and anxiety.
Take a little time to review the following common culprits of work stress — see if any resonate with you. This means creating enough balance in your moderate, heavy, binge life to include leisure time and hobbies. It means cultivating healthy relationships to help you feel fulfilled and take your mind off of stress.