While not physically dangerous or exhausting, many jobs are still mental taxing. Chronic stress, burnout and even depression are increasingly common in the workplace. Combine this with longer hours, larger workloads and constant emailing after-hours, it’s easy to see that we all need a way to relax after work days are done! There are thankfully many ways to do this – which have you tried? This article is written for the people with crazy jobs who are anxious, stressed out, and need to figure out how to relax after work! Enjoy.
How To Relax After Work: 10 Easy Ways
Let’s go through 10 simple and easy ways we can all take the edge off, regain some balance and relax after work. Click below to jump to a specific section:
- My Personal Experience With Work Stress & Anxiety
- Overthinking? Remember The Big Picture To Keep Perspective
- Work Emails Are Keeping You Stressed: Put Down The Phone
- Release The Endorphins With Exercise To Relax
- Try Natural Remedies For Relaxing
- Laughter Can Be ‘The Best Medicine’
- Breathe Deep & Meditate
- Relax By Socializing
- Hydration Helps The Brain Stay Calm
- Help Others
- Get A Good Night’s Sleep For Deep Relaxation
Let’s go through each of these items in detail.
My Personal Story With Work Stress
I will get a bit more personal in this article. I have anxiety. It’s manageable, but sometimes it can feel overwhelming, all-consuming, and downright miserable. Does this sound like you? I know we’re in good company – nearly 40 million adults suffer from some form of anxiety disorder! That’s nearly 1 in 5 adults in the U.S. ALONE. This means a lot of people are going through their daily life fighting a similar battle to what I face in my own mind.
You would (mostly) never know. Like many, I’ve learned to internalize this to a certain degree. I’m calm on the outside. But inside? Racing thoughts, worry of things going wrong and anticipating unknowns are constant. I used to think that maintaining a strong exterior meant that I wouldn’t be overwhelmed; a fake-it-til-ya-make-it mentality. The problem with this, is that it’s not sustainable. There needs to be a release valve; a way to drain out these negative thoughts, or we all eventually burn out. No one wants that!
Project Management is one of many industries that is considered a high-stress occupation. Here are a few ways this career path can get particularly stressful:
- Unpredictable – with delays, unexpected issues and deadlines always looming, it’s difficult to have a predictable schedule. This can mean your home life, fitness, social life and extracurricular activities often take a back seat to work.
- You’re The Center – of course others feel stress as well, but as a P.M., you’re expected to have all the answers. This means everyone from bosses, subordinates, clients, client representatives, vendors/subcontractors and more look to you for help and solutions. This counts 10x when there’s a problem.
- Long Hours – straight up volume of hours at work can have negative health consequences, including reduced sleep quality, strain on your heart, depression and more.
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How To Relax After Work: The Reality…
Let’s get real here. That bullet list above? Those aspects of Project Management aren’t changing any time soon. This is the nature of the beast. But the good news? We have the power to change ourselves!
I plan to dive a lot more into this topic in the future – specific experiences, causes, and other anxiety-related subjects. In the meantime, I’d like to share some easy and simple ways I’ve kept my anxiety at bay during more hectic and stressful times in my life. Let’s take a look!
Disclaimer: I Am Not A Therapist Or Mental Health Professional! These Are Based On My Personal Experiences & Research Only.
1. How To Relax After Work: Think Big Picture
Let’s be honest here. We take our jobs too seriously. While our salary supports our families, and our work does matter to an extent, we often forget how small we really are. I ask myself these questions when trying to de-stress:
- How common is my particular situation or circumstance?
- Will I remember this in a month? 3 months? A year?
- Why do I feel the way I do? Is it due to self-esteem i.e. unhappy with job performance? Is it due to someone unfairly pushing pressure onto me? Am I putting unfair pressure on myself?
- Work might be tough right now, but what about everything else? If you’re in good health, have positive relationships with family and friends, are comfortable i.e. you have food, water, shelter and some money left over after paying the bills, there’s a good chance your quality of life is among the top 1% of the world.
- Is my life stressful, or just my job? Just this company? Maybe just this particular department? It’s easier than ever to surf sites like LinkedIn and Monster and look for other opportunities in our field of expertise – remember that you have far more options than you may realize. You could have a better job in several weeks!
Keeping perspective of the big picture always brings my stress level down at least a little. Joe Rogan states it clearly:
“If you ever start taking things too seriously, just remember that we are talking monkeys on an organic spaceship flying through the universe.”
– Joe Rogan (via GoodReads)
Read Next: Do We Really Need To Work 8 Hours A Day? The Truth On Full-Time Jobs
2. Ditch The Technology
Everybody and their mother is on their phone constantly. The average American spends four hours a DAY on their smartphone! That’s about a quarter of our waking hours, according to this article. 50% of THAT time is spent on social media alone.
In a busy occupation like Project Management, we work with all types of people who work different hours. In construction, for example, field crews begin work early (before 7am), whereas Architects and Engineers often work late (around 7pm). Add some international vendors, night shifts and demanding clients, and you’re getting emails/texts/calls across more hours than you are awake.
I always found myself constantly checking my email after work, as well as in bed after waking up. If I heard that distinct *ding*, I knew it was Outlook. Even while doing other things on the phone, or being close to it while cooking dinner, my mind starts drifting to work. “Is that a response to the email I sent earlier?”, “Is that something that’s going to throw off my schedule or plan for tomorrow?”. It never ends, unless WE end it. Here’s what I did:
- Turn it on silent and put it in another room when you get home.
- Give yourself at least one hour of phone free time, preferably more.
- If you REALLY need to check your email, do so a couple hours before bed so it’s not that last thing on your mind.
Read Next: Email Etiquette In The Workplace: 10 Email Sins To Avoid At All Costs!
3. Relax After Work: Get The Endorphins Going
Humans are meant to move. Our ancestors physically hunted, built shelters, carried water and chopped wood. We walked for miles in search of resources or to establish a new home. We are designed to be active, and our systems – both physical and mental – depend on this activity for balance.
Contrast that with how we live now. Long hours sitting at desks, sitting in traffic, sitting on the couch, etc. Our internal chemicals are all kinds of messed up by living this way. The World Health Organization estimates that as many as 85% of people worldwide do not get enough exercise. That’s quite a few.
The good news? Even a moderate amount of exercise plays a big role in staying happy, including reduction of stress hormone cortisol, and relief for anxiety and depression.
The craziest part, is that it doesn’t take much to keep ourselves in pretty good shape with very little time invested. Here are a few things I’ve done to stay fit, taking only 20 minutes a day each. I recommend doing 5 minutes of warm up i.e. general movement, stretching, light jogging, etc. first:
- Do burpees for overall body conditioning. You can start by doing 3 sets of 10 reps, taking as few breaks as possible during sets and resting for 60 seconds between sets.
- Do sprints for rapid weight loss and cardio health. Run hard for 30 seconds, then rest for 60 seconds. That’s one set. I like to do sprints in an even number of sets, so you can run back to your starting point as well. As this gets easier, increase the number of sets, run on a hill or increase the run time. Make sure you practice proper form.
If you’d like even more ideas, check out this list of exercises you can do on the fly during busy times.
Read Next: Signs Of A Positive Work Environment: Our Top 10 Indicators To Look For
4. Try Some Natural Remedies
I do believe there’s a time and place for pharmaceuticals, but I think they’re over-prescribed. Some studies show that prescription drugs are misused by millions of people each year. While symptoms of anxiety may technically improve after taking prescription pills, other things typically suffer as a result. Checkout this list of pros and cons of taking anxiety medication.
Fortunately, healthy alternatives are on the rise. There are several ways we can naturally balance our chemical levels, relieve anxiety symptoms and improve general mental health. Here are a few things I’ve tried:
- CBD Oil. The non-psychoactive extract from the marijuana plant, CBD has been in the spotlight in recent years. It’s no surprise – CBD has many benefits according to several studies, including reducing anxiety, improving heart health, combating the effects of Parkinson’s and Alzheimer’s and more. Plus, it’s available in several concentrations and forms.
- Ashwagandha. This is an ancient herb that’s been used for thousands of years. Available in both powder and capsule form, you can mix it into cooking or drinks, as well as take it like a vitamin. Ashwagandha has been shown to alleviate anxiety, help combat depression and more.
- Vitamins. Working long hours, being stressed and sitting for long periods does not help our bodies in any way. Couple that with a poor diet and staying indoors, and you may find yourself with one or more vitamin deficiencies. Here’s a list of vitamins people commonly don’t get enough of, which contributes to anxiety and depression. For example, I found out I was low in vitamin D after getting blood work done, so I started taking it daily. I also now take zinc, magnesium, and vitamin B6. The effects are noticeable after a couple weeks.
For even more ideas, check out this list of natural anxiety remedies.
Read Next: Are You Experiencing Anxiety About Going To Work Everyday? Read This!
5. Laugh
I’ve spent so many weeks in a row being serious and focusing on work, that my ‘laughing muscle’ feels broken. As the old adage goes…
“Laughter Is The Best Medicine”
-Every Motivational Poster Ever
Whether it be looking at funny memes, watching standup on YouTube, or popping in a comedy movie, spending even just 15 minutes a day can relieve tension, improve heart health, boost our immune systems and even burn calories!
Read Next: How To Have A Life Outside Of Work: Give These 10 Tips A Try
6. How To Relax After Work: Deep Breathing & Meditation
Ever notice during a bad meeting, or racing to finish something on time, you find yourself holding your breath? That happens to me all the time. Even if I’m just focusing intently on something, I catch myself taking small, shallow breaths.
Not only is this uncomfortable, but it’s also bad for us. Here’s a study that breaks down the mind-body connection between anxiety and shortness of breath. Here’s my interpretation of the connection based on my experience.
- I stress during a specific event or over a thought.
- Focusing on it too much causes my body to tense.
- Tensing my back, chest and abdomen restricts expansion of the lungs.
- Restricting this further depletes oxygen flow.
- Reduced oxygen flow creates more muscle tension, as well as increased anxiety in the mind.
- The cycle becomes self-perpetuating, and later at home I can’t seem to figure out how to relax my mind or body after work.
Interested in making breathing and meditation part of your routine? Check out this great page that walks you through some deep breathing exercises combined with meditative practices that you can do daily.
Read Next: I Don’t Like My Job: What Should I Do? A Few Things To Keep In Mind
7. Socialize
Humans are social creatures. There’s a reason why bars, clubs and parties exist. Spending time with friends and family is beneficial is so many ways:
- Laughing, per above.
- Being empathetic – hearing others’ experiences and helping them through their problems.
- Decrease stress hormones in the body by increasing oxytocin.
- Having fun.
- Shifting your focus away from the stress.
- Give your life meaning and purpose.
Even going out with a friend or to meet new people every once in a while can drastically improve your mood, mental health and overall outlook on life!
Read Next: Dealing With Depression After Being Fired: 7 Crucial Steps To Take
8. Relax After Work By Hydrating
For some reason I hear this in the voice of an early 90’s documentary in health class:
“Did You Know That As Much As 60% Of The Adult Body Is Water?”
-USGS.Gov
Add that to the classic eight x 8-oz. glasses of water in a day, and you are right to assume that water is very important for our bodies!
But ‘did you know’ that water may be even more important to our brains? While our bodies are about 60% water overall, our brains are 85% water! This article illustrates that dehydration drains you of energy, which makes you tired, which invokes a stress response in your mind. This stress response will then increase cortisol levels. Beyond this, being dehydrated may cause brain inflammation, headaches and of course, even more stress.
Everyone has their own routine, but here are a few ways I’ve stayed hydrated, even on busy days:
- Bring a water bottle wherever I go. I like ones that have a screw on top with some sort of gasket, to prevent spilling on the go.
- Use a clear water bottle that has ounce / milliliter markings on it to make sure I know how much I’m having.
- Have an 8-oz. glass soon after waking up, and another about an hour before bed (if this doesn’t bother you in the middle of the night).
- Drink a glass on the hour for easy tracking. Example, 9am, 10am, etc.
- Have a glass with every meal.
- Buy a filtration system for home, like a Brita jug or a Zero Water tank.
- Try drinking a water with higher pH, like Essentia. Check out that link for benefits as well as potential risks!
Read Next: Being Direct In The Workplace, Without Being A Jerk: 10 Simple Steps
9. Help Others
In a spiritual vein, if you want things for yourself, you must first give things away. If we are healthy and have the basics in life covered, we’re doing pretty great. If we can’t seem to figure out how to relax after work, maybe we’re focusing too much on ourselves, and less on others…
Every moment, people out there are suffering in some way – and there are many ways. People may have terrible family/home lives, they can have debilitating physical or mental diseases, they don’t have basics like running water and their own place to live, animals are treated poorly, the list goes on and on.
Here’s an article that features a study on this. In a study performed on 77 adults, the majority reported feeling anxiety relief after helping others, and more anxious and stressed on days they did not. In this same article, they list a few ways you can start being charitable today:
- Cook some food and bring it into work for all to share.
- Donate clothes and other household items that aren’t being used.
- Lend an ear or offer a helping hand to someone in your life.
- Seek out volunteer opportunities in your community.
Read Next: Managing Egos At Work: How To Decipher The Hidden Messages
10. How To Relax After Work: Go To Bed Early
If you’ve been practicing items 1 through 9, you’ll probably be ready for a good night’s sleep at the end of the day. Sleep has come into the spotlight recently in a variety of ways.
Check out this article on the major health benefits from sleeping. It comes as no surprise that stress reduction, reduced inflammation and combatting depression are among the list. Other benefits include heart health, increased alertness and improved memory, which will boost your performance throughout the day.
Want to explore ways to improve your sleep quality? Here are a few ways outlined in this article that I practice as well:
- Reduce blue light exposure during the evening (phones, computers).
- Take magnesium before bedtime.
- Cut out the caffeine after the mid afternoon.
- Wake up and go to bed at consistent times (yes, weekends too).
- Try taking a melatonin supplement if you have trouble sleeping.
- Keep your room dark while sleeping.
Read Next: What Are The Signs Of A Toxic Work Environment? Our Top 10
How To Relax After Work: In Conclusion…
Although many of us are prone to feeling anxiety and stress every day on at least some level, there is hope. Though it does take some effort, we can improve our moods, bodies, minds and stress levels through simple practices and habits. If you’ve been wondering how to relax after work, you’re in luck. It’s easier than you think. You need less than one hour a day to practice several of the methods outlined in this article!
And remember, everything will be OK.
