Disconnecting from work when the shift is finished is not always easy, and some people are in the habit of bringing their work-related stress home, maintaining a constant state of anxiety that is very difficult to control.
Knowing how to separate what happens in our work life from our personal life is very important, as this will allow us to live a much calmer and happier life.
And in this article, you’ll get to learn how to de-stress from work and get to enjoy your non-work hours at home with your loved ones, or spend time for yourself without guilt…
1. Live The Present Moment
The first step to de-stressing from work is to understand that it only occupies a part of our life and not all of it. The hours we spend at work are not and cannot be everything; they are not the only priority or purpose of our existence. So, don’t bring your to-do list to your home life.
And one great way to do this is to learn to live in the present moment. When you are in the office and at work, work with focus. And when you are home spending quality time with your family, enjoy it to the fullest and be present.
According to this article from National Association for Continence, people who focus on seeking pleasure at the moment are happier than those who are focused on the past. And those that take the time to notice more of the small things and enjoy the simple pleasures of life are happier and often more productive.
2. Workout After Work
Exercising when you leave the office is an excellent way to feel good. Among the many benefits of physical activity is its ability to reduce stress and make us feel good.
Running, swimming, playing a sport, skating, or going to the gym are excellent alternatives to put into practice. Pilates and yoga are excellent for tense muscles too.
According to this study, exercise reorganizes the brain to be more resilient to stress. There are plenty of benefits to exercise. And relieving stress is just one of them!
3. Get Some Fresh Air
After dealing with stress at work all day, it’s best to get some fresh air and contact with nature.
Deep breathing is very good for stress management, so you could try to do it while having a short walk around the block, or a long walk through the city.
Walking can make your brain release endorphins, which can improve mood.
4. Have A Massage
Relaxing massages with soothing music help to release serotonin, a hormone responsible for maintaining a person’s mood.
They help with muscle tension and improve flexibility and unload the tension that accumulates in them.
Also, the essential oils act by inhalation and make you feel relaxed, thanks to their soothing aroma.
5. Mini Daily Tech Detox
Too much technology and for an extended period can affect stress levels. Imagine having a particularly stressful day, only to read the news and feeling overwhelmed by everything you read.
If you work in an office and spend your day in front of a computer, you should avoid any contact with a screen when you get home. Take the opportunity to listen to music, read, or whatever helps you relax.
6. Have A Nice Meal
Cooking can be a de-stressing technique and there is nothing better way than cooking something you like and enjoying a great meal.
Some healthy foods like dark chocolate, vegetables, and salmon contain serotonin and magnesium, promoting natural stress relief. There are some experts’ recommendations about this subject.
7. Leisure Time
You can watch comedies for a good laugh, a thought-provoking podcast, read, or even create art. Those are well-proven stress relievers that you could dedicate a couple of hours of your day to. Think of them as little happiness boosters.
Read: 7 Useful Tips How to Improve Work-Life Balance
How Stress Affects The Body
Psychological stress, especially the one that comes from job stress, affects us in our daily lives, and our overall health by causing physical ailments.
The adrenal gland, located just above the kidneys, releases an emergency hormone known as adrenaline into the bloodstream.
The adrenaline produced at this time shuts down the functioning of the immune system and the gut by decreasing their blood supply. This is known as the fight or flight reaction.
Once the external threat disappears, the fight or flight response disappears and the body restores its normal functioning. And if you are feeling stressed from work, you suffer the same threats in your body, internally.
This will cause harmful effects to the body and mental health unless we can control and manage that stress, as the adrenaline we secrete does us more harm than good. Here is a list of what stress can do to our bodies…
- Increased blood sugar: Adrenaline increases the production of glucose from the liver into the blood and decreases insulin production, thus increasing blood sugar.
- Increased blood pressure: Adrenaline increases blood pressure by constricting arteries and veins, thus increasing blood pressure. This predisposes hypertension.
- Altered menstrual cycle: Chronic stress can cause irregular menstruation and can sometimes cause heavy or painful bleeding.
- Indigestion and chronic constipation: Adrenaline decreases the blood supply to the intestine.
What Are Normal Symptoms Of Work Stress?
The main symptoms of work stress coincide with the symptomatology of other types of stress and cause psychological and physical symptoms.
The symptoms of work stress influence the worker’s performance, as it will cause a lack of concentration and exhaustion. The cognitive symptoms of work stress are:
- Mood Swings
- Preoccupation
- Insecurity
- Fear or dread
- Negative perception of self and decisions made
- Fear of loss of control and making mistakes
- Difficulty studying, thinking, and concentrating
- Can lead to anxiety and depression
On the other hand, the physical symptoms of stress are:
- Sweating
- Palpitations
- Headaches
- Muscle tension
- Tachycardia
- Stomach discomfort
- Breathing difficulties
- Dizziness and nausea
- Further cravings
Takeaway
No matter how stressful work can be, and the many challenging tasks it might come with, try to take a couple of hours in the day for relaxation and distraction.
When you get home you have to leave job stress behind, and find ways to de-stress yourself like soothing music, reading a book, or thinking about those little treats that make you happy.