This is especially important if you have a physically demanding job or if you accumulate a lot of tightness in your back and shoulders while you work. Listening to music with slower tempos helps you take a load off after a tough day of work, according to research from the University of Nevada, Reno. Sometimes it’s absolutely fantastic not to cook — if for no other reason than you don’t have to clean up after yourself. To de-stress after a long day of work, turn your screens off and pick up a book or a magazine instead. Franciska Krings is professor of organizational behavior at HEC Lausanne, University of Lausanne. Her research interests include workforce diversity and discrimination, work-family balance, impression management, and ethical behaviors.

ways to destress after work

Try going to your office a few minutes before your start time, taking out the supplies you need to work and planning your workday in advance. De-stressing at work can help you identify and overcome challenges that arise throughout the day. Many de-stressing methods only take a few minutes, allowing you to do them at your desk or on your lunch break. Understanding how to relieve stress can increase your motivation, improve your productivity and help you feel more satisfied with your job. In this article, we discuss the importance of de-stressing and list 26 quick ways to do it at work. This translates into a greater ability to let job stress stay at work and enjoy the time you have each evening and weekend to simply enjoy life.

Meditation Is Always Welcome

Whether you’re learning to paint a picture, play a sport, cook a new meal or how to invest your money, there are many activities that you can take on to broaden your horizons. Music impacts our emotions and can lift our spirits when we’re feeling unhappy. Simply sitting down or having a nice shower with some music in the background can melt away your stress at the end of a long day. Regardless of whether you watch a documentary, draw, or solve a crossword puzzle under a weighted blanket, the blanket will almost instantly put you at ease after work. There are tons of benefits to weighted blankets, some of the large ones being reduced anxiety, better sleep, and pressure relief. After a long, draining day at work, there’s nothing better than finally coming home to unwind. Everyone de-stresses differently, and believe it or not, there are more ways to relax than just curling up on the couch with a pint of Ben & Jerry’s in one hand and the TV remote in the other.

  • Even a harmless scroll to see what you’ve missed while you were sleeping means you’re going from 0 to 100 right away (no wonder you’re stressed!).
  • Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
  • Try it and appreciate how instantly relaxing and rejuvenating it feels after you step out of the shower.
  • Secondly, walking outside has been shown to increase the induction of alpha waves in the brain, which promotes relaxation.
  • While sustainable job performance requires us to thrive at work, only 32% of employees across the globe say they’re thriving.

Think about those little treats in life that make you smile, and get more of them into your day. These little happiness-boosters can lift your mood while ways to destress after work reducing stress in the process. It can be running a bath, eating your favourite meal, chatting with a close friend, a zumba session or a relaxing walk .

Write down your stressors

While reading books seems to be dying out during the age of social media, its benefits are still alive and well. So the next time you get up to use the restroom, take a detour outside or around the office to boost your endorphins.

ways to destress after work

Taking a nice warm bath can be one of the most relaxing things to do after a long week at work. Not only does it promote relaxation, but it also provides you with an opportunity to unwind physically. Bathing allows all your muscles to loosen up and promotes the release of tension in your body.

Progressive muscle relaxation

Socialization is probably one of the things you’re missing the most. Not only can working in isolation feel lonely, but you can also feel burnt out when you’re not laughing with coworkers or brainstorming projects in a group setting. To keep up the much-needed socialization and team camaraderie as much as possible, give your work wife a call to catch up or start a Slack channel with the coworkers you’re used to bonding with in the office.

What does anxiety feel like mentally?

feeling tense, nervous or unable to relax. having a sense of dread, or fearing the worst. feeling like the world is speeding up or slowing down. feeling like other people can see you're anxious and are looking at you.

The hustle and bustle of everyday life can leave you feeling pretty exhausted, so you might not think that you have time for anything else. However, taking a break and doing something you genuinely enjoy can have a positive impact on your overall well-being. No matter why you’re feeling overwhelmed, there are plenty of ways to de-stress after a long day. Figuring out how to get stressful things off your mind may be tricky at first, but if you follow the below tips you’ll be well on your way to feeling less hectic. One of the worst things to happen for stress levels was the invention of the cell phone and instant notifications. If you want to relax after work, turn off your notifications or even shut off your phone entirely.

Rely on a strong support network

You can calm your mind and reduce anxiety in a matter of minutes with a handful of proven techniques to reduce stress. Doing a gratitude exercise can make us feel happier and more positive, which will relax our senses and bring us back to a tension-free balance. Experts say that watching a funny clip can make us feel happier and less stressed, which can bust a bad or tense mood from a busy workday. Laughter can be great medicine, and it makes us remember that life doesn’t need to be taken so seriously, and we should let go a bit and remember to have some fun.

How can I instantly reduce anxiety?

  1. Remember to breathe. Stop for a moment and focus on breathing deeply.
  2. Take a mental step back. Anxiety tends to be focused on the future, so instead, try to focus on the present.
  3. Follow the 3-3-3 rule.
  4. Meditate.
  5. Reach out.
  6. Physical activity.
  7. Music.
  8. Be kind to yourself.