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You can’t unwind and connect if your head is still stuck at the office. When you come home from a long day filled with meetings, numbers, and following your boss’s orders, all you want to how to destress after work do is relax – but at home, the next challenges await.

Meditation

Many people today battle intense stress and pressure given the professional requirements that are demanded of them daily. Needless to say, discovering how to de-stress after work is critical for anyone who wants to maintain a healthy work-life balance. You can also beat procrastination by setting aside specific time blocks for deep concentration work. Try to address the more tiresome or less appealing tasks for an early sense of relief that may make the rest of the day feel less stressful. 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.

Go for a run or walk

• Wellness Coach offers a well-rounded approach to tracking and improving your physical, mental, and sleep health.
• “It tells your brain on a subconscious level that you are done with work,” Dallas says.
• Working on your time management skills, taking time to recharge, becoming aware of how events affect you, and relying on a support network may help you manage job-related stress.
• Basically, by activating your senses, you shift your attention away from the pressures and demands of your job to, say, how warm water feels on your face or how the wind hits your skin.

Try to set aside quiet time to talk with your manager and calmly discuss feeling overwhelmed by challenging tasks. Approach the conversation from a place of solving the problem rather than listing complaints. 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. Working on your time management skills, taking time to recharge, becoming aware of how events affect you, and relying on a support network may help you manage job-related stress. 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.

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We’ve done some research and found 12 activities that are scientifically proven to boost your mood, help you de-stress, or simply distract you from what’s going on at the office. Take a deep breath, leave the stresses of the workday behind, and discover how to decompress, release tension, and reset your mind in a way that works best for you. Enlisting support can also entail having someone to gently remind you to refocus your thoughts and energy if you start getting bogged down by stressful thoughts of work. 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. Even better, it can be a way to create a mental habit of relaxing your mind and letting go of job stress after a long day of work. If you struggle with knowing how to relax after work, you’re not alone.

Thus, listening to soothing tracks after work or before sleep can effectively combat everyday stress. Hence, dealing with mental stress after work is just as important as physical relaxation. A 2002 study in the Annals of Behavioral Medicine has shown that journaling about stressful events can relieve stress over time. Many people feel the ill effects of leading a sedentary lifestyle. You can combat the physical and mental effects of work stress by getting some exercise on your lunch break.

• I have a much easier time shifting gears when I’m able to shut myself off from the world for a bit.
• 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.
• Regardless of whether you watch a documentary, draw, or solve a crossword puzzle under a weighted blanket, the blanket will almost instantly put you at ease after work.
• Join the Calmer Community to receive our One Mindful Minute newsletters, and get a meditation prompt straight to your inbox each week.

The Top 6 Ways to Relax and De-Stress After a Long Day at Work

• You can include people, places, and events that cause you a physical, mental, or emotional response.
• For more, follow guided breathing techniques in the Calmer Community.
• Bringing family and friends into the conversation can also help you feel less isolated and open doors to additional mental health resources.

Not only is it great for entertainment, reading can help improve your memory, increase your attention span, and reduce stress levels. It’s not a secret that exercising regularly will improve your health. When you come home from work, try slipping on your workout clothes and hitting the pavement. According to science, running keeps your brain young, fights off anxiety, and boosts your mood. If you aren’t a runner like me, taking a brisk walk, biking, or dancing will do the job just fine (and it gives you a chance to finish the end of that true crime podcast or Spotify daylist).

Practice mindfulness or meditation

• If you’re having a hard time with an incredibly challenging work week, try asking parent friends if they can help carpool your kids to school on certain days.
• When she’s not researching sustainable alternatives to her everyday products, Lauren is likely attempting to make a dent in her “TBR” book pile.
• 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.

In this case, you might want to explore time management practices that could lead you to feel more in control. Dealing with stress at work may be easier if you anticipate it, particularly if your work environment isn’t supportive. For example, you can focus on your breath for 1 minute and then mentally repeat a positive affirmation for 3 minutes.

Release The Stress In Your Body To Relax Your Mind

Keep some healthy boundaries so that you don’t get sucked back into work and can do the things you want to do. It can boost the production of the brain’s feel-good neurotransmitters to improve your mood and decrease feelings of stress. 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. 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.