How to Relieve Job Stress After Work

We hear people use it to describe everything from how we feel at the end of a hard work week to caring for a loved one at the end of their life. Managing work pressure involves a combination of strategies to prevent stress from becoming overwhelming. đź’™ Transition mindfully from work to your personal time in this Letting Go of the Day meditation. Observe and reflect on when and why you feel stressed to help you see patterns and develop strategies to cope. Whether you’re dealing with looming deadlines, managing complex projects, or navigating office politics, the pressure can sometimes feel overwhelming. On the other hand, if you’re not sure whether you’re experiencing hidden workplace stress, you can take our stress test to find out.

How to Relieve Job Stress After Work

How to Recover from Work Stress, According to Science

How to Relieve Job Stress After Work

If your stomach is tied in knots every Sunday evening as you anticipate Monday’s arrival, you’ve got the Sunday scaries — feelings of intense anxiety and dread that occur at the start of the work week. Psychologist Susan Albers, PsyD, says they can even lead to headaches, depression and trouble sleeping. With these 10 ways to combat the Sunday scaries, you can get back to enjoying your weekend to the fullest and stop dreading the week to come. Stress-induced apathy, irritability and depression can further affect a person’s ability to maintain healthy relationships, a healthy diet and an exercise regimen, says Dr. Pratt.

How to Relieve Job Stress After Work

Less Physical Exertion

Instead, Glover says the point is to focus while sitting down with your partner and sharing goals and expectations for your family, your career, and your one-on-one connection. Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast, featuring neurologist and sleep expert Chris Winter, shares strategies for sleeping better at night. Setting appropriate boundaries may help prevent you from taking on too much and offers you the opportunity to decide what you’d like to do with your free time. This means that it can be beneficial to have some level of social interaction during the workday, especially in high-intensity work situations where productivity trends downward the more isolated an individual is.

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“Working within a limited time frame is important because the race against time keeps you focused” (Bregman, 2014, p. 157). Even with long-term, chronic stress at work, you can recognize opportunities for learning, growth, or the motivation to change yourself or your situation. While it may not always be possible, if you can find a way to embrace stress, it can become a “powerful tool for helping you overcome the inevitable challenges that can – and will – arise” (Crum & Crum, 2018, p. 75). People who adopt a “stress is enhancing” mindset rather than a “stress is debilitating” mindset perform better and experience fewer negative health consequences (Crum & Crum, 2018). We all have finite limits before reducing energy levels and increasing stress interrupt what we can achieve.

How to Relieve Job Stress After Work

Some tension is expected, especially when facing a looming presentation or challenging assignment. But when work stress becomes chronic, it can affect your physical and emotional well-being. Do your best to use commute time as a “transition time,” during which you reset and refocus. Think of it as having some “me-time” to prepare for what you are going to walk into when you get home. Multitasking was once heralded as a fantastic way to maximize one’s time and get more done in a day. However, people eventually began to realize that if they had a phone to their ear and were making calculations at the same time, their speed and accuracy (not to mention sanity) often suffered.

Appropriate workplace stress management (personal and organizational) helps us identify ways to control what we can and learn how to see things differently when we cannot. While sustainable job performance requires us to thrive at work, only 32% of employees across how to destress after work the globe say they’re thriving. Those who feel tense or stressed out during the workday are more than three times as likely to seek employment elsewhere. One of the first and best ways you can leave job stress on the job is to prepare yourself before you leave.

The concept of burnout was originally intended to be focused on work-related stress — and is classified by the World Health Organization (WHO) as an “occupational phenomenon,” not a medical condition. But Duke and many others use the term to apply to a wide range of stressors and circumstances. Regular breaks, even short micro-breaks can help clear your mind, improve focus, and reduce stress. Applying the four A’s of stress management in the workplace can help employees navigate their roles with more resilience and positivity. Burnout reduces job productivity and boosts absenteeism and job turnover, and also leads to conflict between coworkers, causing stress to spread within a workplace.

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change. đź’™ Breathe into Relaxation with this short meditation to help you release the pressure of stress in your body and mind after work. Listen to calming tunes or nature sounds to create a tranquil atmosphere, which can help in preventing work-related stress and anxiety. Unwinding after work can help you leave behind the stresses of the workday and relax. Let these tips help you create rituals that support your transition from the pressures of work to relaxation. The new National Assembly is due to convene in 10 days’ time, but the Paris Olympics starts on 26 July and France could do with a period of calm.

  • These symptoms can also be related to other health conditions, so consult with a healthcare professional to rule out any other causes.
  • 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.
  • High-frequency music, in particular, has been shown to increase oxytocin and lower cortisol.
  • You may have trouble sleeping and your work may suffer the next day.

Download 3 Free Stress & Burnout Prevention Exercises (PDF)

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