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12 Scientifically Proven Ways to Unwind After Work

There are several supplements that can help reduce stress and anxiety, but many of these supplements may take a few weeks or months of intake before they have an effect. In fact, APA’s annual Stress in America survey has consistently found that work is cited as a significant source of stress by a majority of Americans. Over the course of our evolutionary history, destress after work 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. In the modern era, fear continues to serve an important function. After all, the fight-or-flight response can provide the necessary energy to pull an all-nighter and keep your job.

  • After 30 seconds of fighting the urge to jump out, I immersed myself in the present moment.
  • Now that you know how to unwind after work, I hope you can destress and enjoy your evenings off, too.
  • In some cases, this sets the stage for serious mental health problems.
  • Certain work-related stressors are closely linked with burnout.

So for example, Green recommends something like, “I know my performance has been slipping lately, and I want you to know I’m aware of it. I’ve been dealing with a medical issue, but I’m taking steps to address it, and I’m hoping it will be resolved soon.” That’s not to say you can’t be specific. Depending on your relationship with your manager and your company’s culture, you might decide it’s likely safe for anxiety to enter the chat. In fact, your employer can’t legally require you to disclose a mental health condition, according to the Americans With Disabilities Act (ADA). We mentioned walking earlier, but that was just a quick break.

Feeling tired after returning to work? Here are some possible reasons why

Routine exercise can help improve the way your body uses oxygen and helps you cope with stressful situations. You may be able to feel the difference as you stick to your routine. A simple routine can help lower your cortisol levels, blood pressure, and heart rate. But what happens if you encounter stressful experiences at work every day? Over time, chronic work stress can lead to a psychological syndrome known as burnout.

  • If these strategies aren’t giving you tools to cope, try seeking help from a professional.
  • It may seem counterintuitive—especially if you’re worried about productivity and job performance—but even without anxiety, you’re a human, not a worker bot.
  • Reading is the perfect way to allow yourself to escape reality after work and dive into an entirely different world.

Even better, it can be a way to create a mental habit of relaxing your mind and letting go of job stress after a long day of work. While keeping feelings bottled up isn’t an optimal answer, when we spend what could be quality time with loved ones focused on all the stresses of the day, we lose more of our day to job stress. The more time that we focus on work, the less time we are being mindful and present and enjoying the moment. For example, maybe you get the Sunday scaries like clockwork or notice that your stress goes up with each successive Slack ping.