These days, it's considered normal to be somewhat overwhelmed by your career responsibilities. Tight budgets, shaky job security and longer hours lead to a high-pressure environment and not much time to relax after work for the average professional. Constant job stress can take its toll on your physical and mental health, so it's important to know ways in which you can relax after work to maintain your mental well-being.
According to a survey by Career Builder, 30 percent of Americans check in with their employers while on vacation, and another 40 percent experience sleeplessness at night while thinking about work and money and other job stress. "You have to decompress," says Dr. Christina Maslach, psychology professor at the University of California at Berkeley. "In general people who cannot get away from their job, who endlessly think about it, don't have friendships and are much more at risk for stress and burnout." To avoid wearing yourself out, consider the following tips to help you relax after work and move toward achieving a healthy work-life balance.
Take a walk or perform some light physical activity. For many professionals, especially those who sit confined to a computer desk for most of the day, exercising at a moderate intensity can help the body physically unwind. Sitting at a desk can make your shoulders, back and neck tight, so warming up the body with exercise and adding in some light stretching helps keep these parts loose and flexible. In addition to the physical benefits, exercise helps calm your mood and makes you feel better. Make it a point to fit in at least 20 minutes of physical activity each day, whether it's a yoga class, cycling or a quick walk around your neighborhood. Although it may not directly seem so, this is a good way to relax after work.
Open a book or magazine. Reading is a great way to relax after work by transporting your mind from work mode to play mode. Make sure your reading material has nothing to do with your work industry: the point is to get as far away from work as possible. Using physical books and magazines takes this a step further; flipping the pages and holding the book will give your eyes and brain a much-needed break from having scrolled over your smartphone and computer screens all day.
Write in a journal. If you don't already regularly write in a journal, start one. Journaling is an effective way to remove professional concerns from your mind and get them down on paper. Use your journal to reflect on the highs and lows of the day. In addition to venting, a journal is a great way to keep track of your short- and long-term goals and stay motivated. You can also use your journal to make lists of goals for the next day to help get those looming tasks and deadlines out of your mind.
Career success is important to everyone, but it should not come at the expense of your mental well-being. At first, making a concerted effort to relax after work and separate yourself from your duties may not come easily. However, with time, you can get to a point where transitioning from work to home becomes automatic, and you will see your stress levels begin to decrease.
(Photo courtesy of artur84 at FreeDigitalPhotos.net)
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