Stress, anxiety, and depression are, unfortunately, become part of our modern human conditions. Some analysis from The American Institute of Stress states that about 83 percent of US workers suffer from work-related stress. It causes around one million workers to miss work every day.
Work-related stress makes up a significant part of our mental health crisis. Changes in the economy and increased financial concerns lead to pressure at work.
Stress from work can get the best from all of us. Slack messages, emails, continuous phone ringing, or your co-worker dropping by for an impromptu meeting these things are enough to make anyone stressed out.
Taking some worry or stress is normal, especially if you face a deadline or challenging task. But when work stress becomes regular, it can affect both your emotional and physical well-being.
Experiencing stress due to work is unavoidable, even if you love what you do. But multiple ways can help you keep your focus due to the job minimum.
Ways to relax after a stressful day
Are you wondering how to reduce your work-related stress?
Worry or stress from high stakes and tight deadlines can cause us to lose focus on our work.
If you let your worry get the best of you, it can reduce your unicorn ideas to donkey fodder. But, if you address it head-on, you can stay happy and productive at work. You can relax your mind and reduce stress in minutes with these helpful techniques to reduce your stress.
Please write it down.
Recoding and identifying stressful situations helps you to understand what is disturbing you. Some can be subtle tension sources, such as uncomfortable workspace and a long commute.
Make a journal for one week to track your stress triggers and your reactions to them. Ensure to include the places, events, or people that gave you mental, emotional, or physical responses.
When you write, ask yourself:
- How does it make you feel? (angry, afraid, or hurt?)
- What are some ways to resolve it?
- What was your reaction?
- Did you visit the vending machine afterward or go for a walk?
These questions will help you determine what makes you feel stressed and how you can reduce it.
Re-evaluate your negative thoughts
When you are experiencing chronic stress and worry for an extended period, your mind may jump to conclusions and read every situation with a negative lens. For instance, if your boss does not say hi to you first thing in the morning, you may think, are they mad at me.
So, instead of making judgments according to your thoughts, try distancing yourself from your negative lens and try to observe. When you automatically make your judgments without clearly monitoring the situation, you only lead to unwanted worry and stress. So, it would be best first to watch and then make your judgment.
Go on vacation
When you feel disconnected or want some break from the hectic daily schedule and job-related activities, then disconnect yourself for a few days from these responsibilities to relax and unwind your mind.
You do not need a jet-set across the world; you can take a short vacation. A trip of a few hours out of town can also help you to regain your efficiency and boost your thinking powers.
Some simple ways to relax after a stressful day
Listen to Music
Music plays an essential role in relaxing your mind and is engrained deeply into our lives, so why not in your workplace?
When you work by listening to soothing music, it decreases stress hormones that can harm your immune system, memory, and weight if not kept in check. It has also been seen that people who listen to music while working on the job work have a creativity boost and work more efficiently.
Take a power nap
Are you in some doubt? Take a power nap. Your mind suffers when you are stressed or tired, so the best way to regain your thoughts at work is to take a powerful 10 minutes nap. Taking a nap is best known to increase energy, store brain functionality, and help to stabilize emotions.
If you do not have a nap room at your workplace, you don’t feel relaxed and stay stressed.
Try essential oils
Essential oils have relaxed the mind and natural wellness regimens for over 5000 years. There are essential oils for almost every problem, and one of the most popular to reduce stress is lavender. It is seventy times more potent than the plant itself.
Lavender oil alleviates anxiety, muscle pain, depression, and headaches. For better results, rub a few drops of oil on the cup of your nose or hands and take a few deep breaths.
Some stretches (exercise) you need after a stressful day.
Here, we have some stretches or exercises that help your body and mind to relax:
Experts say that your lower back is the prime place for the body to hold tensions. Exercising and stretching like this one elongates the back releases low back stiffness and tightness. This yoga pose also promotes healthy sleep.
To do this stretching, kneel on the floor, bring your feet together and try to open your knees to v shape. Sit back by reaching toward your heels, and try to walk through your hands, so your chest lowers to the ground. Deeply breathe through your diaphragm.
Spinal twist stretching combines a deep breath with the twisting motion, such as wringing the worry out of your body as you wring water out from the wet cloth. It is the easiest stretching that you can perform while sitting on your chair in the office.
Do this stretching; you need to sit towards the edge of your chair with your feet flat on the floor. Place your right hand on the backrest, and place your left hand on your right thigh. Now inhale, lengthen your spine, exhale and rotate, and rotate your spine to the right. Repeat on the other side.
Foods to increase energy and motivation
If you are experiencing stress at your workplace and impacting your work, consider adding these foods to your daily diet.
Berries are rich in antioxidants and are best for increasing memory and improving memory function in the workplace. It also prevents diseases such as Parkinson’s and Alzheimer’s. According to the general rule, the darker is the berry, the highest antioxidant property it has, which means it has more productivity-boosting potential.
Who says all sugars are harmful to your health? Dark chocolates are the best for satisfying your sugar tooth and improving your focus. The chocolate’s caffeine helps you feel energetic and focused on your task. It also contains magnesium, which is known as the best stress reliever. Next time you feel stressed out or out of focus, take a bite of dark chocolate to relax your mind.
Are you feeling relaxed and ready to go back to your work? Spread some of these best tips to de-stress at work with your colleagues or co-workers.