Many people who are unable to leave work at work have sleep difficulties because they are replaying everything in their mind and their mind is not able to shut off enough to go to sleep. If worry about work is interfering with your relaxation or sleep time, considering doing a “brain dump,” or writing a to-do list or worry log as part of your bedtime or relaxation routine. A simple routine how to destress after work can help lower your cortisol levels, blood pressure, and heart rate. Caffeine toxicity has been observed with intakes of 1.2 grams or more in one dose. Caffeine intake up to 10 grams has caused convulsions and vomiting, but recovery is possible in about 6 hours. Side effects at lower doses of 1 gram include restlessness, irritability, nervousness, vomiting, rapid heart rate, and tremors.

Where to Start If You Feel Burned Out at Work

If you aren’t a runner like me, taking a brisk walk, biking, or dancing will do the job just fine (and it gives you a chance to finish the end of that true crime podcast or Spotify daylist). Inhaling essential oils may help calm the mind in times of stress, anxiety, and insomnia. This popular technique, also known as aromatherapy, focuses on using scents to holistically balance your physical, emotional, and psychological health.

Other Sleep Guides

How to unplug from work and enjoy the holidays – Ragan Communications

How to unplug from work and enjoy the holidays.

Posted: Tue, 22 Nov 2022 08:00:00 GMT [source]

Try to address the more tiresome or less appealing tasks for an early sense of relief that may make the rest of the day feel less stressful. 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. She is an actively involved member of each of her intersecting communities and she is passionate about ensuring that culturally responsive content is accessible for all organizations in need.

Ways to Ease Work Stress — Including the Desktop Decoration That Can Dial Down Tension Fast

In the coming week, try to really notice your thoughts and habits as you drive home if you’re not already aware of them. All too often, people choose the latter option when the former—letting the drive home be a freeing experience—is so much more beneficial. Sitting for over eight hours (with little to no physical activity) poses the same health risks as obesity and smoking. While extended screentime can lead to what’s known as computer vision syndrome with symptoms ranging from blurred vision and neck and shoulder soreness to constant headaches. Foam rolling adds pressure to those trigger points, signaling your body to increase blood flow to that area and for your muscle to relax. A full-body routine can help promote relaxation the way getting a massage will.

how to destress after work

Discover a path to emotional well-being with BetterHelp – your partner in convenient and affordable online therapy. With a vast network of 30,000+ licensed therapists, they’re committed to helping you find the one to support your needs. Take advantage of their Free Online Assessment, and connect with a therapist who truly understands you. It’s important that your sleep routine is realistic for you in the long term. You can make gradual changes over time, rather than making lots of changes all at once, to make it more manageable. Just like eating well, you’ll know that sleeping well is important for your health.

how to destress after work

Practice Mindfulness

Something I find really helpful working from home is having a specific action that ‘signals’ to my mind that it’s the end of the working day. For me, that’s closing my laptop, unplugging it, and setting it aside. Once I do that, I don’t reopen it again until the next working day. Over the course of our evolutionary history, humans developed this coordinated fear response to protect against dangers in our environment. For example, a faster heart rate and tense muscles would help us escape from predators.

Most men go flat-out on their job only to have no energy left when they come home. Their go-to coping mechanisms are a beer on the couch and watching Netflix. That’s about as healthy as snorting asbestos dust from a garbage dumpster. Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). For Aundrea Cline-Thomas getting clear on her value helped her let go of the overworking tendencies that led to burnout.

One cycle of 4-7-8 breathing

Whether you’re searching for a specialist based on your unique needs, experience level, insurance coverage, budget, or location, our user-friendly platform has you covered. Mindfulness practices are all about being present in the moment without judgment, achieving a sense of calm. Mindfulness has so many benefits for your health, which you can read more about in our guide on the benefits of mindfulness.