In fact, all physical activity can boost feel-good hormones such as endorphins, dopamine, and serotonin. Research from 2017 found that exercise can affect the parts of the brain responsible for regulating your mood and coping with stress. Journaling can be as simple as setting a 5-minute timer and scribbling out your frustrations and worries. Although moving around or leaving the place isn’t possible in every work environment, consider ways you can take a mental break.
relaxation techniques to relieve stress at work
High-frequency music, in particular, has been shown to increase oxytocin and lower cortisol. Unless your job entails working on social media, closing all social media apps can provide instant stress-relief. Studies have shown that regular social media usage can have a negative impact on an individual’s wellbeing, so a simple fix is to limit your time on social media when at work. Massage therapy is proven to reduce stress and anxiety and can even increase your serotonin levels over time, according to scientists. There’s a reason why thousands of people have become obsessed with watching these oddly satisfying ASMR videos like soap and kinetic sand cutting.
Doodle for a few minutes
Work stress has significant health consequences that range from relatively benign (like getting more colds and flus) to potentially serious (such as heart disease and metabolic syndrome). Here you can discover a range of mental wellbeing tips, guides, and personal journeys from us, our partners, fellow practitioners, and clients. While you might not be able to sneak away from work to run yourself a bubble bath, creating a self-care plan can give you the tools to get through stressful experiences at work, and reward yourself too.
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Since work takes up so much of our day, it’s important to find ways to manage this stress effectively to avoid burnout and other serious health consequences. While stress at work is common, finding a low-stress job is hard (if not impossible). A more realistic approach is to adopt effective coping strategies to reduce stress at your current job.
Enjoy quality time with loved ones
Give yourself a moment away from your desk and enjoy listening to relax. Relaxation in the workplace is one easy way to lower stress levels, reduce absenteeism, and improve productivity. While it may not be possible to always avoid stressful situations, finding solace can certainly ease the mental and emotional strain that may be felt. If you’re currently feeling stressed, anxious, or simply wish to feel a little calmer, carry on reading for plenty of ways you can unwind and relieve stress at work. She is an immigrant and identifies as a Chinese and Filipina American woman. Her clinical work, research expertise and advocacy for supporting BIPOC communities, LGBTQ+ folx, as well as human sex trafficking survivors have garnered national praise and notoriety.
- If you feel the same, there’s an easy way to let go of the neurological traffic jam.
- Being able to disconnect or “switch off” from responsibilities and job-related activities can help you relax and unwind like no other.
- Writing down your daily emotions, goals, and realizations can help you cope with stress, clarify your thoughts, and problem-solve more effectively —not to mention you’ll get to know yourself better.
- Some tension is expected, especially when facing a looming presentation or challenging assignment.
- During your workday, that might look like walking to work, eating lunch outdoors, or spending time at the park after work.
- Just a few minutes of sitting quietly to focus on your breath, or using a guided meditation, can help calm your mind.
Make sure that you’re managing your stress before you even start your workday. If you are getting to work already frazzled, exhausted, and at your wit’s end, it’s going to much more challenging to handle other stresses that work might throw your way. Pick up your favourite fiction novel, glossy magazine, or get inspiration from the Calmer Community’s book club. Getting lost in another world can provide a welcome distraction from a stressful situation, and return you to a how to destress after work calmer state.
- Regulating your daily sleep schedule by even an hour can have a long-term impact on your overall well-being.
- If you missed it, check out this recap to learn ways to foster supportive work environments and helpful strategies to improve your well-being on the job.
- Using essential oils for stress can generate a calming atmosphere, and research shows it can aid in reducing stress levels.
- Listen to calming tunes or nature sounds to create a tranquil atmosphere, which can help in preventing work-related stress and anxiety.
- If you struggle with knowing how to relax after work, you’re not alone.
