How to Reduce Stress in 5 Minutes or Less

Stress can be a constant in your life, and knowing how to reduce stress and anxiety can be helpful. Dr. Borland says that supplements may help, but more research is needed to fully understand all of their benefits. He stresses the importance of talking to your healthcare provider before adding any supplements into your routine. Whenever reasonably possible, disconnect physically and mentally. Try stress-relief activities such as playing with puzzles or a board game, doing a treasure hunt, tackling a project, reorganizing something or starting a new book. Learn to set healthy boundaries and focus on your work-life balance.

Tell your coworkers you’re—really, actually—logging off.

With some planning, you can make your commute home into an experience you look forward to rather than another obstacle to overcome before you can relax. One way to maximize your commute time is to listen to audiobooks, either fiction (for fun) or nonfiction in an area where you’d like to grow. Working with a mental health professional may help you better identify the sources of your work stress and find ways to navigate them. You don’t need to have a mental health condition to try therapy.

Spend time in nature

• These actions may seem to help in the moment, but actually may add to stress in the long run.
• Our first act of life was an inhale, and our last will be an exhale.
• Regardless of whether you watch a documentary, draw, or solve a crossword puzzle under a weighted blanket, the blanket will almost instantly put you at ease after work.
• Recognizing and giving thanks for all the positive things in your life can help reset your perspective and improve your stress levels.

You can access Talkspace from the comfort of your home or wherever you are. Work-related stress or feeling overwhelmed at work is common more often than not. Understanding the reasons why this is true can help you learn to manage work stress in healthier ways. Take a little time to review the following common culprits of work stress — see if any resonate with you. Just a few minutes of sitting quietly to focus on your breath, or using a guided meditation, can help calm your mind. Slowing the rhythm of your breath—especially your exhales—can initiate relaxation.

• Consider noncompetitive aerobic exercise, strengthening with weights or movement activities like yoga or Tai Chi, and set reasonable goals for yourself.
• Sometimes, feeling overwhelmed by work comes down to how organized you are.
• It’s also OK — and healthy — to realize you can’t be 100% successful at everything all at once.

The benefits of relaxation techniques

Taking even a few minutes of personal time during a busy day can help prevent burnout caused by chronic work stress. 💙 Breathe into Relaxation Ways to Destress After Work with this short meditation to help you release the pressure of stress in your body and mind after work. The day after Election Day is sure to be emotionally charged. In many organizations, employees have a wide range of political opinions.

• In many organizations, employees have a wide range of political opinions.
• Some tension is expected, especially when facing a looming presentation or challenging assignment.
• Serotonin, often referred to as the “feel-good” hormone, plays a key role in regulating mood, sleep, and appetite, making it essential for overall wellbeing.
• Reading is the perfect way to allow yourself to escape reality after work and dive into an entirely different world.

Mentally counting everything you have to be grateful for can not only make https://ecosoberhouse.com/article/5-ways-to-destress-after-work/ the time pass but can get you into a more positive frame of mind. It can also prime you to appreciate your loved ones more when you get home to them. It’s very natural to seek emotional support when dealing with difficult co-workers.

Another study found that people who partake in leisure activities have lower stress levels and better stress-management skills. It can be easy to avoid others when you’re feeling stressed and not in a great mood. But spending time with or talking to your family and friends can help reduce your stress and get you out of your funk. Contrary to popular belief, cleaning isn’t always a dreaded chore. A clean and clutter-free environment can promote better sleep quality and productivity.

Long-term exposure to unmanaged stress can take a toll on your body and mental health, and recent research suggests a potential link between work-related burnout and depression and anxiety. Be aware of what causes your stress and take breaks during your work day. Taking short breaks can recharge you and reduce stress levels.

Adequate rest is crucial for maintaining mental health and recovering from work stress. Research suggests that getting even just 60 – 90 extra minutes of sleep per night could result in being overall happier and healthier. Aim for around 7 – 9 hours of shut-eye each night to wake up invigorated. Socializing and spending time with loved ones for emotional support can be a great distraction that helps you decompress after work. Spending quality time with the people you care for lets you connect, process emotions, and gain new perspectives.

Many online and smartphone apps provide guidance on these techniques. Although some require purchase costs, many are available free of charge. InHerSight matches job seekers and companies based on millions of workplace ratings from women. Find a job at a place that supports the kinds of things you’re looking for. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

According to science, running keeps your brain young, fights off anxiety, and boosts your mood. 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). One of the first and best ways you can leave job stress on the job is to prepare yourself before you leave. To cut down on after-hours troubleshooting, prepare a to-do list for yourself when you get back the next day. This can allow you to come in and feel focused, and it can allow you to leave and feel that things are taken care of as much as they can be until tomorrow.