Are you able to relax after a stressful day at work?
Do you know how to relax after a stressful day at work? Are you the kind of person who’s “still at work” mentally, even when you’ve left the office building, or shut down the computer and closed the doors to your home office.
You know what I mean. You’ve done with work for the day and yet you just can’t relax and unwind because almost every thought going through your head is work-related.
Did you shut down the computer correctly, did you save that last report, is the boss going to be happy with your presentation tomorrow morning. That’s the sound of a mind under the pressures of workplace stress. Physically you’ve left the building, but mentally you’re still right there.
We all know that we should leave our work at the workplace or home office, but sometimes that is so much easier said than done.
Because some forms of workplace stress or work-related stress don’t just stop when we leave work. At times we take some of it with us.
So how do we defeat or negate workplace stress? First, we need to know the different types of workplace stress that could be affecting us. So here are my thoughts on the matter and my ideas about how to resolve the issues.
Most common types of workplace stress or job stress today
Let us take a look at some of the most common types of work stress that affect people in today’s world. These are stressors that I myself have encountered in my two decades of being employed in an IT related office environment. I am sure that a lot of people working in offices where there is a lot of computer use, or those working for themselves online can relate.
This first type of work stress can be seen as a form of computer related stress and may be recognizable to some bloggers, freelancers, and online business owners. So people who work online should pay some attention to this one.
What is technostress?
Technostress refers to the problems that we as human beings sometimes have when it comes to coping with computers, software, and other modern-day technologies.
Technostress develops as a result of our altered work habits caused by the use of these new modern information technologies being introduced to us in the workplace. Whether we work in an office or we work out of a home office.
We begin to experience technostress when we are no longer able to adapt or cope with information technologies in a healthy manner. In essence, technology begins to overwhelm us instead of helping us. Especially when we have to constantly be adapting to one change after another.
This leads us to begin to feel compulsive about being constantly connected and receiving the latest updates. Often we even feel that we need to work faster just because the information highways are moving faster and because of this we may even find ourselves constantly multi-tasking to try to keep up.
Things that we can do to help relieve or reduce Technostress
Limit Multitasking – Yes at the moment we may feel like we can do it all at once by having a zillion windows open on our computer and working in all of them. However, doing this is one sure thing that may in time lead to you feeling overwhelmed at work.
Change this work habit. Start working with one window only. This should help you to stay calm and focused as you work.
Schedule some time to be free – Of the Gadgets. Schedule some time to be free of all your technological devices. No computers, no phones, etc.
Every day after work would be tremendous, a weekend would be awesome, a day would be great, an afternoon would be good and even a few hours would be fine. Just take some time to relax and unwind with all the gadgets off. Not just muted or on vibrate.
Completely off. Just give yourself some time to relax and unwind, unhindered by your devices.
This one is sort of self-explanatory. Workload stress occurs when you have been given too much of a workload at your job, or if you are a freelancer working from home, you have taken on too many tasks at once.
Symptoms of workload stress include being constantly busy from the minute you get to work. Not being able to take a break from your tasks except for the mandatory lunch break, and sometimes not even that. Having too much to do can leave you feeling really tired and overworked, plus give you the feeling that you aren’t achieving much at all.
Ideas to reduce workload stress
Here are some things that I have used to reduce the workload in the past.
Ask for help – This is so simple, yet it is something that a lot of us find very hard to do, but if you are really feeling stressed or depressed because of your huge workload then it is best to take this step. Speak to your supervisor or a trusted colleague. You could also try brainstorming with a couple of your colleagues.
Chances are they might just be stressed too, and together you can come up with good ideas to reduce the workload or handle it more efficiently.
Don’t just sit there and allow the pressures of work to affect your relationships outside of work or your health. Ask for some help. if you work from home as a freelancer or online business owner then you can join a community of your peers.
In a community like that, you can ask questions and get responses from fellow members. Learn more about such a community here.
Another tip for those working online. You can get help on the Freelance platforms. If what you need help with is not super technical then you could take a look at Fiverr to see if anyone can be found there to give a hand, for a Fiverr.
Low wage related stress
Think you’re not getting paid enough at work. Don’t worry. You’ve got lots of company there. I don’t think I get paid enough either, and so do a lot of people worldwide I’m sure. This causes another form of work related stress.
Needless to say, this is mostly experienced by low wage workers, but it can also be experienced by employees who are not at the bottom of the pay scale, but feel within themselves that they are not getting paid enough for what they do. Sometimes this feeling may stem from knowing that the same or a very similar job attracts a bigger salary at other organizations.
Alleviate low wage related stress
No matter what the reason for you feeling stressed from low wages. There are some things that you can do to help. Here are a few of the options.
Talk to the boss – If you seriously feel that you are being underpaid for all the work that you do, then you can avail yourself of this option. Schedule a meeting with the boss to discuss the work that you do, your current salary and the possibility of a raise.
Present your case to the man, or woman for that matter and you just may get yourself that desired increase in salary.
Improve your qualifications and skills – You can go to school, take an online course or learn on the job. Basically, improve your skillset and become more marketable. Lots of companies will reward you for improving yourself. Just present the proof of your accomplishment to the boss or the HR department once you’re done.
Apply elsewhere – Even though you may hate to do this, you could apply to another company where you know that the compensation package is better.
Increase your rates – Do this for future jobs and / or attempt to renegotiate your rates for your current jobs. This idea is for those who work for themselves, online or offline, as a freelancer or otherwise.
Now that we’ve looked at some of the main causes of workplace stress. Let’s get back to looking at how to relax after a stressful day at work. After a long day at work, we definitely need to wind down, put the stresses of our day behind us, and rejuvenate in both mind and body so that we can be prepared to go out and do it all again tomorrow.
Therefore let us now look at how we can relax and unwind.
Ideas that will help you relax after the stress of your day at work.
Leave the work and stress at your desk – Whether that desk is in your office in the corporate world, or it’s your desk in your home office. It is important that once you stop working and step away from that desk, you leave the work and its stresses behind you right there. Both mentally and physically.
This is a very important first step and is the foundation from which you can begin to relax and unwind when you get home. So turn off that work phone and lock the work computer away safely and securely in a desk or secure locker. Then head on home. Or head to your living space for those working from home.
Start during your commute – If you have to travel to and from work then you can use that commute time to begin to destress, relax and unwind as you travel home from work. If you’re not driving yourself but are traveling by taxi or bus, then put in some earplugs and listen to some of your favorite music.
That can do wonders for melting away some of that work stress and starting us down the path to relaxation.
You could also do a few puzzles on the commute. If you’re not driving that is. So go ahead break out that crossword puzzle book, or Sudoku game that you’ve got in your bag or briefcase and just have some crossword or number puzzle fun. These things help you to de-stress.
The minute you step through that front door – If you live with your spouse and / or kids, then the minute you step through that front door greet them warmly with a smile on your face. Give them a hug and a kiss. Let them know you are very happy to be home.
If you live alone but with a pet dog or cat then most likely that pet is going to let you know immediately that they are happy you’re home. Dogs will probably want to greet you at the door and start jumping all over you, a cat might just run over and start rubbing against your legs. They’re just letting you know that they are happy that you’re home.
Give them a little time to calm down, then spend a few minutes with your pet. Give them a treat and a nice head or neck rub. Pets are known to have a very calming and relaxing effect on us humans.
If you live entirely by yourself – Let’s face it some people just love the privacy and personal freedom that living alone affords them. When you live alone you can do whatever you like. If you’re into nudism you can walk around in the buff if you want. That peace and quiet can help you to relax when you’re home.
Whichever one of the three scenarios given above that relates to your life currently, doesn’t matter. We can all use this next idea whether we live alone or not.
Put on some relaxing music – Whatever kind of music that soothes and relaxes you, put that on. This begins to set the conditions that foster rest and relaxation as you begin to settle in at home. Personally, for me, the choice would be some soft, soothing reggae music or some country or even a bit of classical music.
What do you like listening to for relaxation?
Take a warm bath – Or a warm shower for that matter. A warm bath or shower will help you to relax even more. The warm water will help to relax any tensions in your body from that stressful day at work. It also has a calming effect on the mind and relaxes all those tense muscles as well.
Relax and unwind with exercise – Exercise can have wonderful stress busting benefits that will help you to relax and unwind after a tough day at work. When you exercise your body produces a chemical called Endorphins. These chemicals in the brain act as natural pain killers and also cause a positive feeling in our bodies as well as reducing our stress levels.
Some of the most beneficial exercises to do to relieve stress after work are Yoga, Tai Chi, and Qigong. These three are considered by some as components of the next method of relaxation on our list, but in my opinion, whereas these three involve physical movements the next relaxation method usually does not. That’s why they are separated here.
Use meditation to relax – Meditation is a method that is often used as a means of relaxation and stress reduction. There are various forms of relax meditation that one can use to achieve a relaxed state of being. Some of these are.
The basic features of a meditation technique usually include.
Focusing your attention on one thing. This helps to free your mind from the many distractions of the subconscious mind.
Relaxed breathing. This involves deep, even-paced breathing from deep down, using the muscles of the diaphragm itself to expand the lungs. This allows you to slow your breathing down and take in more oxygen.
Relaxing with tea – A calming cup of tea can actually go a long way towards helping you to relax while you’re home after work. There are certain varieties of teas that are great to use as a tea for relaxation.
Some of these tea varieties include:
Peppermint tea. Peppermint is a good choice for relax tea. The menthol contained in this very aromatic variety of tea acts as a natural muscle which will bring you a feeling of calm and relaxation. Peppermint is a good tea to have before you wander off to bed as it can help to have a relaxed and peaceful sleep.
Green tea. Polyphenol, which is a natural ingredient in Green tea will help to reduce your stress and anxiety. Green tea does naturally include caffeine though so if you are wary of using caffeine you should probably stay away from this one.
Passion flower tea. This one also is good for stress and anxiety. The Flavon Chrysin that is natural in the Passion flower has anti-anxiety benefits and this tea will also help to induce peaceful sleep.
Ok, there you have it. Those are my thoughts and ideas on how to relax after a stressful day at work and the different ways to relax and unwind, plus rejuvenate to do it all again tomorrow. I hope this article has given you an idea or two about how to reduce stress after a hard day, and how to relieve the tensions, relax and unwind when you get home.
Would you like to know what I do with my days that makes me appreciate after work relaxation?