“Even a quick 15-minute stroll triggers the release of endorphins and regulates cortisol to keep hormones in check and your mind healthy. Even small daily activities of intentional care can go a long way in helping to manage work stress. “This may be an expressive activity, like art or a hobby, mindfulness, movement, meditation or something else,” explains Dr. Peifer.
This certainly does the trick for me—before I can get into a TV show or book after my workday, I need to lie down and decompress (i.e. not talk to anyone) for 20 minutes or so. I have a much easier time shifting gears when I’m able to shut myself off from the world for a bit. Deep breathing can help calm your nervous system and reduce stress.
Engage in a sustainable self-care practice
- “Spending time in nature promotes relaxation and enhances mood by increasing serotonin production.
- Finally, one of the most important ways to shake off work stress is to shift your perspective.
- Music therapy is another effective way to de-stress yourself.
- Many great yoga apps and online resources are available for all levels of practice.
- Journaling is another popular way to relax and soothe your mind.
You might want to write about your day, your goals and aspirations, or your fears and worries. Writing can also help you reflect on your life and gain insight. Watching a sunset or sunrise can be a peaceful and awe-inspiring experience.
Skin Conditions May Signal Increased Mental Health Risks in Psychosis Patients, Study Finds
In fact, the stress level in this country is 20 percentage points higher than the global average. The same report found that a whopping 94% of workers say they feel stressed at work. And if you’d like some more help, my book, “Stress is Optional! How to Kick the Habit”, is full of powerful activities and exercises aimed at living a life outside of the daily grind.
- Turns out, sweating off the tension with some exercise is beneficial for more than just your body.
- Share your thoughts with trusted friends or family members.
- Additionally, exercise helps to lower the levels of cortisol, a hormone linked to stress.
The professional benefits of working on your mental health
Social support plays a vital role in managing work stress. Having a network of friends, family members, or colleagues who understand your struggles can make a significant difference. Sometimes, simply talking about your work stress with someone who listens empathetically can alleviate the weight you’re carrying. By identifying the root cause of your stress, you can start addressing it more effectively. Sometimes, simply gaining clarity about what stresses you out allows you to take action and make changes. Stress affects everyone differently, and what is a stressor for one person may not be for another.
Try online therapy
Taking a break can allow our minds and bodies to rest and recover from the day’s stresses. When we don’t unwind, stress can accumulate, leading to burnout, which is a state of emotional, physical, and mental exhaustion. Famous Erwin, LMHC, LPC, is a Licensed Mental Health Counselor with over 15 years of counseling experience. He is licensed in the states of Florida, Georgia, and Idaho.
It boosts the release of endorphins, also known as happy hormones. Endorphins are hormones that give you the feeling of contentment and joy. And in no time, your stress levels will naturally decrease. Support a work environment that prioritizes mental health with targeted resources and supportive initiatives. 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.
List your top priorities for the next day to help avoid work-related stress by providing a sense of control and readiness. 💙 Explore The Power of Hobbies to help us relax and even become more productive. In the example above, after a week of doing taking this new action daily, take yourself to the beach or do something that you really enjoy to reward yourself. Say, for instance, you notice that you eat when you’re bored or frustrated, and it’s caused you to put on a few unneeded pounds. Instead, follow these 7 steps to help you understand how stressed you are, where your work stress is coming from, and what you to do about it.
According to a report, over 80% of workers report feeling stressed at work, and 25% feel like screaming or shouting. Taking some time off at the end of the work lets you relieve stress and calm your mind. After work, your days may be Shake off work stress filled with errands, chores, and family matters. However, scheduling some time to reduce your stress levels may help you rest before your next workday.
The above are 7 bold steps in the direction of less job stress. Over the course of our careers, we each encounter challenges, big and small. Resilience is your ability to bounce back, find a work-around, adapt to changing priorities and flexibly push on. We find new ways to solve problems, are more willing to take risks and cope well with ambiguity. According to The American Institute of Stress, 83% of U.S. workers suffer from work-related stress, with 25% saying their job is their top stressor. Indeed, Google searches for “how to reduce work stress” have jumped by more than 300% of late.
If you struggle with knowing how to relax after work, you’re not alone. Gjergja says scrolling social media may get the dopamine flowing, but the constant exposure to often-idealized content can lead to social comparison and feelings of inadequacy. Increased stress levels every time you refresh your feed. Add the relentless stream of notifications, and your brain is bound to experience information overload. “The digital world does have its perks — connection, community and education. But you need to turn the tech off now and then, especially when you’re getting ready to turn in for the night.
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. Eating nutritionally balanced foods helps your body get essential nutrients to battle stress and maintain general well-being.