Whether it’s a brisk walk around the block or a leisurely stroll through a park, taking a walk outside is an excellent way to de-stress and find some inner peace. It’s an easy way to get some physical activity and light exercise, which is beneficial for overall health. Walking outdoors also allows you to disconnect from screens and technology, giving you a chance to clear your mind and focus on the present moment. Perhaps one of the most important things is finding a balance between work and life.
Stop working at home at a certain hour just as you would in the office. Tell yourself there’s a limit to what you can do, refrain from setting unrealistic boundaries and see the practice of boundary setting as a strength, not a weakness. Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues. If you have other unexplained symptoms, including pain, changes in appetite, or stomach distress, it’s a good idea to talk with your healthcare provider to rule out other concerns.
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Ask a friend or co-worker to be a sounding board as you talk out your issues. Besides removing clutter and giving you relief from a crowded space, cleaning is an effective mindfulness practice. One study found that students who washed dishes had greater states of mindfulness and positive moods. Whether it’s to yourself or with a friend, talking can help tamper down your stress level.
It’s tough to be productive when you feel drained or burned out. But consider whether you tend to volunteer for extra work to keep others happy or avoid guilt trips. If so, polite refusals when you’re at capacity may serve you better in the future. When coworkers or customers know you can always be reached, however, it often becomes close to impossible to fully “leave” work, especially when you’re working from home. If you’re always on the clock, you’ll never find the time to recharge. Even though you want to get out for a hike, see your friends (safely!), and make time for meal planning and cooking, you just can’t seem to find the energy.
Meditation and Yoga
Listening to an interesting podcast in between meetings or watching a funny Youtube video can give you relaxing pauses throughout the day. It can involve mentally going over what you’re looking forward to in the rest of your evening, https://ecosoberhouse.com/ or texting a loved one and refocusing your attention to your life. If all of this is sounding a little too familiar, don’t let it stress you. It’s fairly common to stress about work when you’re not at work, so don’t blame yourself.
Picture it as a euphoria trigger that’s activated each time you begin to increase your heart rate. Whether it’s a brief saunter, a 5K run, or anything in between, the choice is yours. Engaging in creative activities allows you to shift your focus from negative thoughts and emotions to the task at hand, providing a sense of distraction and relief from stress.
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Overall, practicing yoga or meditation can be an effective way to reduce stress and increase mental clarity. Practicing yoga or meditation can be an effective way to reduce stress and increase mental clarity. Listening to music offers many Ways to Destress After Work benefits and can be an effective way to relieve stress before, during, and after work. Playing an uplifting song while you make breakfast can help you start the day off feeling better prepared to interact with the people in your life.
The act of reading can be very soothing and calming, helping to slow down your breathing and heart rate, and reducing feelings of anxiety. While stress at work is common, finding a low-stress job is hard (if not impossible). A more realistic approach is to adopt effective coping strategies to reduce stress at your current job. High levels of stress at work –– and outside of it –– can affect physical health, too.
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For example, if you have a load of laundry, use each washing and drying load to time your breaks. For example, if the smell of peppermint reminds you of holidays at home, use peppermint. If you have gum on hand, particularly scented gum, chew it for at least three minutes. One study of 101 adults found that people who chewed gum during work had a lower stress response. If it’s tied to a more long-term problem you can’t immediately solve, try another one of the quick relaxer tips below.
- Discover the perfect therapist who aligns with your goals and preferences, allowing you to take charge of your mental health.
- Your phone might be causing you more stress than you realize.
- Likewise, combating the stress of a long day with your favorite music on the drive home can help you wind down and feel less stressed when you get there.
- It can also help improve your self-esteem and self-confidence, making it easier to cope with difficult situations.
If it’s unrelated to anything, maybe it’s a sign your mind and body need a break. 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. It can curl up inside you and grow like a Chia Pet until all the sprouts have grown out of control. Sometimes stress can manifest into physical symptoms, like temporary hives, one-day headaches, or long-term weight gain. Working with a therapist can help you better identify the sources of your work stress and help you come up with ways to better navigate them.