Seven Ways To Destress After Work: Getting The Mental And Physical Rest You Deserve
Millions of Americans experience stress at work. A packed schedule, a lack of time with loved ones, and low wages are a few reasons people may feel stressed in relation to their jobs. Mental health tends to have a significant connection with the way a person balances their career with their personal life. The period after a day of work can offer an opportunity to focus on mental wellness through methods like practicing self-care, spending time with loved ones, and exercising. If you struggle with your work/life balance, consider seeking guidance from a licensed mental health professional.
The connection between mental health and work
In professional environments, topics like mental health and workers’ personal lives may not always be openly discussed. However, a person’s mental health is often impacted by their professional life, so it can be beneficial to be able to talk about this topic in the workplace.
According to the World Health Organization (WHO), approximately 12 billion working days are lost every year to depression and anxiety globally, costing companies over a trillion dollars in productivity yearly.
A healthy workplace environment that recognizes the impact of work on mental health can contribute to a sense of confidence, community, and livelihood for employees, which may reduce stress and the risk of developing depression and anxiety in some cases.
Seven ways to reduce stress levels after work
After work, your days may be filled with errands, chores, and family matters. However, scheduling some time to reduce your stress levels may help you rest before your next workday. Below are seven strategies to try.
1. Leave the workplace at work
Checking work emails, messages, and tasks after the day ends can be tempting for employees. You might want to get a head start on tomorrow’s duties or ensure you haven’t missed any details. However, obsessively checking on work after your day has ended can lead to anxiety and stress, as you may not be giving yourself time to enjoy other parts of your life.
Consider letting people at work know you’re unable to respond to work messages until you’re clocked in for your shift. If you’re a freelancer or contractor, set boundaries with clients and let them know the limits of your schedule. If you have frequent thoughts about work during this time, practicing mindfulness may be helpful.
2. Practice self-care for mental health
Self-care can be a way to destress and value your personal space after work. Below are a few ways to practice self-care:
- Journaling: Journaling about your day, thoughts, and feelings can be a way to externalize and release your emotions after work. If you don’t like writing, you might try an art journal, audio journal, or video journal. Expressive writing, like journaling and poetry, may correlate with improved mental wellness.
- Taking a warm bath or shower: Consider taking a hot bath or shower regularly. To make the experience more relaxing, consider using bubble bath, body wash with a scent you enjoy, and candles.
- Spending time in nature: Nature can be healing and may help you destress after a long day in an office, retail environment, or other workplace. By spending time outdoors, you might be able to focus more on your surroundings and physically grounding yourself.
3. Spend time with loved ones to reduce stress levels
Social connection tends to be essential to mental wellness and physical health. Without it, people tend to have a higher risk of various physical health conditions, such as high blood pressure, as well as suicidal thoughts and a shorter lifespan.
If you don’t have sufficient time to dedicate to extended hangouts, consider calling or texting someone you love, going out for a quick dinner, or meeting for a brief chat. You might invite someone to watch a movie or talk about your days to spend quality time together. Having people with whom to converse can reduce stress and provide emotional support. If you don’t have many social connections, you might consider attending a meetup group, support group, or hobby club to meet others with similar interests.
4. Learn new skills or partake in hobbies
Activities outside of work can give individuals a sense of purpose and joy and relieve stress, promoting good emotional health. Centering your life solely around your career might give you the sense that you’ve lost your identity, which can lead to depression. Consider learning one of the following hobbies or finding one that resonates with you:
- Cooking
- Gardening
- Journaling or writing
- Creating art, such as painting or sculpting
- Crocheting or knitting
- Playing an instrument or singing
- Joining a music group
- Baking
- Creating digital art or music
- Customizing DIY furniture
- Woodworking
- Rockhounding
- Hiking
- Collecting
- Rock climbing
- Paddleboarding, boating, or floating
- Paragliding
- Exploring your city
- Traveling
- Studying topics that interest you
- Reading books
- Watching movies
- Playing video games
5. Relax and take a break from work stress
You don’t have to be productive to destress after work. Lying in bed, reading a book, drinking tea, and going to sleep can also be ways to relax. Try to give yourself a break from both work and other errands on a regular basis, and consider scheduling this time so you can look forward to it.
6. Try meditation and mindfulness
Mindfulness and meditation may be associated with several benefits, including reduced stress, depression, and anxiety and growth in the hippocampus, which can lead to improved concentration and learning abilities. There are hundreds of meditation practices you can try, and you can download apps that guide you through various methods.
Mindfulness is one type of meditation that generally involves focusing on the present moment, reducing judgment, accepting what you cannot change, and breathing deeply.
7. Exercise for a healthy mind and body
Exercise generally increases endorphins in the brain, which are chemicals that can improve mood. When you exercise, you may be able to focus on your body rather than work. Exercise as stress management doesn’t have to involve strenuous activities. You could try a weekly dance class, yoga, nature walks, or relaxed stretching after a long day.
How to develop a better work-life balance to reduce work stress
A healthy work-life balance usually involves giving equal importance to your job and personal life. Below are a few ways to ensure this balance:
- Schedule time for your personal matters and professional tasks
- Prioritize your mental health
- Consider talking to a therapist about work-related stress
- Maintain professional boundaries regarding your time, energy, and abilities
- Don’t accept extra shifts or projects you aren’t mentally prepared to handle
- Meditate, try deep breathing exercises, or practice mindfulness stress relief practices at work
- Talk to loved ones about what you’re experiencing
- Consider switching careers if your job is significantly impacting your mental health
- Stretch or practice physical grounding exercises to release muscle tension and promote relaxation
The professional benefits of working on your mental health
A supportive workplace that values mental health can increase employees' productivity and show them that their mental health matters. When workers have a healthy team environment where they are heard and know they matter to the company, they may be less lonely and stressed. Employees experiencing high stress may be more likely to call out of work or quit their jobs.
Working to improve your mental health and ensuring you work in a supportive environment can help you succeed in your career.
The impact of stress on work performance and the mind
Stress can impact every aspect of one’s mental health and daily life. Since work usually takes up a significant amount of someone’s life, having a stressful work environment can reduce productivity. Below are a few ways severe stress can have a detrimental effect on work performance:
- Lack of motivation
- Thoughts of worthlessness and helplessness
- A belief that one is not valued by their employer
- Fear of speaking up about boundaries and mental health needs
- Lack of desire to exceed expectations at work
- Missed shifts
- A desire to quit one’s job
- Lack of confidence in applying for promotions or asking for a raise
- Loneliness and isolation
- Fear of being fired
How to avoid thoughts of work and reduce stress at home
If you often obsess or ruminate over work at home or in social situations, you might believe that you can never escape thoughts of your job. This belief can trap people in a cycle of fear and distress. Below are some ways to avoid thoughts of work and be more present in your personal life:
- Practice mindfulness and let your thoughts of work pass by without judgment or rumination
- Practice grounding techniques and deep breathing exercises
- Schedule and limit yourself to 15 minutes to think about work
- Distract yourself with mentally stimulating activities like reading or writing
- Socialize with others
- Make fun hobbies a part of your day
- Avoid checking emails, work messages, and voicemails outside of work hours
- Avoid completing tasks off the clock
- Set boundaries with clients and managers, if applicable
Mental health support options
Stress can sometimes become overwhelming, and many people struggle to work through related mental health symptoms without support. If you’re not able to destress at home, you might benefit from talking to a therapist. Online therapy through a platform like BetterHelp can empower you to receive professional support at any time of day, including outside of standard business hours. Online therapy platforms frequently offer support tools like group sessions, journaling prompts, worksheets, webinars, and goal-tracking features.
Online therapy can effectively reduce severe, chronic stress. In a 2018 study published in the Psychotherapy and Psychosomatic Journal, researchers found that internet-based cognitive behavioral therapy (CBT) could be effective in reducing chronic stress symptoms in those experiencing anxiety, adjustment disorders, and exhaustion (burnout). These effects were typically maintained six months after the treatment period.
Takeaway
Destressing after work can be a way to ensure your mental wellness before your next shift, and it may promote a sense of fulfillment. When all you can focus on is work and stress, you might struggle to enjoy other areas of life. If your stress is severe and doesn’t seem to resolve with self-care, or if you believe you might be living with a mental health condition, consider reaching out to a therapist online or in your area for tailored support.
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