Six tips for destressing after work
Work-life balance hinges on your ability to relax and unwind after work. According to a 2023 Pew Research Study, 48% of Americans view our jobs as stressful, even overwhelming – which makes destressing after work all the more important.
Deadlines, meetings, and endless to-do lists can take a toll, and without healthy ways to decompress, the pressures of your work life can easily spill into your personal life. If you’re looking for effective ways to destress after work, here are six practical tips.
1) Transition
It’s crucial to establish a clear boundary between work time and personal time. This can be achieved by creating a transition ritual.
Whether you work from home or commute to an office, you need a consistent routine that tells you that the workday is done. Maybe something as simple as changing into different clothes, going for a short walk, or listening to a favorite song. What you want is a regular mental cue that helps you let go of work-related stress and switch to downtime, whatever that consists of for you.
2) Unplug
Thanks to modern technology, the boundaries between work and home have become increasingly blurred. Long after the workday ends, many of us feel compelled to do what has become so easy to do: keep checking emails, keep connected to the office, keep thinking about work.
To really destress, you’ve got to unplug. Turn off work notifications and resist the temptation to check your phone or laptop. If your job requires that you be available after hours, designate certain times to check-in, but make sure the rest of your evening is work-free.
3) Exercise
Exercise is one of the most effective ways to relieve stress. Physical activity triggers the release of endorphins, which are natural mood boosters, and helps clear your mind of work-related worries.
You don’t need intense workouts. Even a thirty-minute walk, a yoga session, or a stretching routine can do a lot to lower stress. Incorporating even modest exercise into your post-work routine relieves tension and boosts energy.
4) Breathe
Deep breathing exercises and meditation can be incredibly effective. Breathing exercises can quickly calm your nerves and reduce anxiety. An example is the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Even five or ten minutes of practicing mindfulness can help clear your mind and create a sense of peace. Many apps offer guided meditation sessions, so it’s easy to make such sessions part of your daily routine.
5) Venture outdoors
Nature has a calming effect on mind and body. Spending time outdoors after work, even for just a few minutes, can help you feel more grounded and relaxed.
Take a walk through the park. Sit by a lake. Do some gardening out back. Any kind of connecting with nature helps you to disconnect from the stresses of the workday.
6) Take care of self-care
To recharge after a long day, take time for self-care. Perhaps this means taking a warm bath with calming essential oils. Perhaps it means enjoying an edible and watching your favorite TV show.
Self-care is about doing things that you enjoy and putting yourself first. By incorporating self-care into your post-work routine, you’ll feel more relaxed and more connected to your personal wellbeing.
