Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises for free. These science-based exercises will equip you and those you work with tools to better manage stress and find a healthier balance in your life. As with any skill, your ability to relax improves with practice. Don’t let your effort to try relaxation techniques become yet another stressor. Whether your stress is out of control or you’ve already got it tamed, you can benefit from relaxation techniques. Relaxation techniques are often free or low cost and pose little risk.
Practice mindfulness or meditation
Get matched to one of over 35,000 licensed therapists in as little as 48 hours. Below, learn how to identify work stress, how to deal with stress at work and what to do if the stress follows you home. If this isn’t possible at your workplace, try to spend some time reflecting on this outside of work. You can practice short versions of your favorite meditation at your desk or during a restroom break. Journaling can be as simple as setting a 5-minute timer and scribbling out your frustrations and worries. Although moving around or leaving the place isn’t possible in every work environment, consider ways you can take a mental break.
Can exercise really help me unwind after work?
While it may be common knowledge that work often causes stress, the ways to relieve that stress are less well known. Discover a few great ways to chill out here, as well as the importance of workplace stress management and practicing relaxation techniques. These may include drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances. These habits can harm your health and increase your stress levels. According to the American Institute of Stress, job pressure and money are the top causes of stress in America, with 61 percent of people reporting that work is their main source of stress.
Read a book or magazine for a few minutes
- At InHerSight, we use data to help women find and improve companies where they can achieve their goals.
- These little happiness-boosters, known as “pleasures” by psychologists, can lift your mood in a measurable way and reduce stress in the process.
- If you can’t exercise regularly, try to stretch in your sitting spot, take walks before, during, or after work, or go up and down the stairs if you can.
- There are many different forms of meditation to try–each one is unique and brings its own appeal.
Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell. Foam rolling adds pressure to those trigger points, signaling your body to increase blood flow to that how to destress after work area and for your muscle to relax. A full-body routine can help promote relaxation the way getting a massage will. Social support is an extremely effective way to relieve stress. Ask a friend or co-worker to be a sounding board as you talk out your issues.
Ways to calm stress in 10 minutes
After all, we spend a significant part of our waking hours at work. These strategies can help you leave your work stress where it belong—at work. Many people who are unable to leave work at work have sleep difficulties because they are replaying everything in their mind and their mind is not able to shut off enough to go to sleep. If worry about work is interfering with your relaxation or sleep time, considering doing a “brain dump,” or writing a to-do list or worry log as part of your bedtime or relaxation routine. It’s very natural to seek emotional support when dealing with difficult co-workers. However, as with job stress venting in general, focusing too much on the stress created by difficult co-workers can rob us of the joy of our non-work lives.
Dedicate time to hobbies
Join an organization, attend a support group, or get professional help if you lack supportive people in your life. Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering. And while you’re likely to reap immediate benefits from a single yoga session, you’re likely to receive long-term benefits if https://ecosoberhouse.com/ you incorporate it into your life in a consistent way. And an optimistic and compassionate conversation can help you manage your emotions and take positive action. If you aren’t into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity, and for good reason—coloring can be a great stress reliever.
- Just a few minutes of sitting quietly to focus on your breath, or using a guided meditation, can help calm your mind.
- As you learn relaxation techniques, you can become more aware of muscle tension and other physical ways your body reacts to stress.
- Whether it’s knitting, painting, or making jewelry, crafting is a great way to unwind after work.
- When you’ve experienced worry and chronic stress for an extended period, your mind may tend to jump to conclusions and read into every situation with a negative lens.
- A 2021 study showed that listening to music for 10 minutes, regardless of the environment, lowers cortisol levels and improves your mood, particularly when it’s your favorite type of music.
Balancing your work and personal life
