Studies show that around 1 million workers take leave every day in the US due to stress. Stress is one of the most common work-related illnesses. As figures indicate that stress levels are rising globally, it’s more important than ever to learn effective mental health management skills and self-help techniques. In this informative guide, we’ll outline some simple ways to de-stress away from your workplace.
Find a healthier work-life balance
A 2023 survey by the American Psychological Association revealed that a third of employees don’t have a good work-life balance. A lack of balance often means that people spend too long working or thinking about work and not enough time enjoying hobbies, socializing and taking breaks to rest and recharge their batteries. If you work longer hours than you’re supposed to, or you never have time to relax, it’s important to think about how you manage your time. Making small changes can make a big difference to your mental well-being. Examples include putting a deadline on reading work emails and taking calls and limiting the amount of overtime you do each week. If you have concerns about your workload, speak to your employer.
Adjusting your routine and adopting time management methods can help you tip the balance. Review your current daily routine and look for ways to create more free time and work smarter. Working longer hours can sometimes hamper efficiency and productivity. If you shorten your working day in line with core office hours and schedule regular breaks for exercise and getting some fresh air, you may find that you achieve more in a shorter space of time.
Many of us are strict when it comes to diary management at work, but we’re less militant about planning our downtime. Apply the same level of commitment to managing your time outside of work. Block out periods for spending time with friends and family members, playing sports or doing exercise, and relaxing.
Learn to say no
Many of us consider ourselves people-pleasers. We say yes to invitations and requests because we don’t want to upset or offend others, even though we’d rather say no. If you’ve got a packed schedule, or you’re exhausted, it’s crucial to spot the signs of burnout and prioritize your physical and mental health. It’s not possible to be in two places at once. Learning to say no can be freeing. If you need an early night or a weekend with your family, don’t feel that you have to take on more work every time your boss asks for volunteers for overtime or accept a party invitation every time there’s an event. Be clear about what you want to do and be proactive in managing your schedule.
Find activities that help you to feel calm and relaxed
We all have days when we feel frazzled or tired. If you’re struggling to concentrate because you’re exhausted, or you’ve had a frantic day with no time to pause and rest, it’s beneficial to engage in activities that help you de-stress and unwind. Find activities that make you feel calm and content. Play solitaire or video games, go for a bike ride, stroll around the park, do a yoga or spin class, curl up with a great book, write a poem or paint a picture. Go fishing or kayaking, take a hike in the mountains, join a choir or binge a boxset on the couch. The options are endless. Focus on hobbies and activities that suit your mood and cater to your needs and preferences. If you want to relax, you might want to read, listen to music or go for a walk in nature. If you’re feeling frustrated or you have excess energy to burn, you may want to go for a run, do a gym session or go to an art workshop.
It’s helpful to have go-to solutions ready and waiting to make you feel good when you need a pick-me-up or you’re struggling with stress. If you know what makes you feel happy or calm, you can be proactive in managing stress as soon as you start to notice warning signs.
Draw clear boundaries
Do you ever check your emails on the way home from work or sit on the sofa scrolling through messages long after you’ve logged off? Drawing clear boundaries is an excellent way to separate work and leisure time and ensure you have sufficient time to rest and enjoy activities that are not related to work. Avoid using your work phone or reading messages and emails after you get home. Talk to your employer if you receive work emails or calls regularly outside of office hours. If you have contracted hours, you shouldn’t be expected to access emails or field calls 24 hours a day.
Working from home can increase flexibility, but studies show that many employees work longer hours when they’re based at home. A lack of routine can mean that the lines between spare time and work hours become blurred. If this scenario sounds familiar, establish a stricter routine, which allows you to complete the required hours while enjoying a healthy work-life balance.
Make time for regular exercise
We often talk about the physical health benefits of exercise, but being active can also boost mental well-being and reduce stress and anxiety. When you move your body, you trigger the release of endorphins, also known as happy hormones, and the levels of dopamine and serotonin in your brain increase. This produces a natural high, which makes you feel positive and energized. Regular exercise also promotes healthy sleep and it can benefit your immunity.
Research from the CDC shows that less than 30% of Americans do the recommended 150 minutes of exercise per week. This figure may seem like a lot, but it works out at less than 30 minutes per day and it covers everything from walking the dog, dancing and running to playing team sports, doing Pilates and going swimming or cycling. If you don’t hit the targets, start making time for regular exercise. Book exercise classes, schedule gym sessions or use your free time to try active pursuits. Go for a family bike ride, meet friends for a game of tennis or badminton, or go climbing or hiking with your partner. Join a local club, go to the gym with work colleagues or find out more about beginner’s classes. Set aside time for a daily walk, jog or cycle, or take up a new hobby, such as trampolining, surfing, ballroom dancing or playing golf.
If you find it tough to balance work and other commitments with adopting an active lifestyle, look for workouts, classes and sports you can access easily or work out at home. You don’t need expensive gym equipment to do a good session. You can stream workouts, follow guided plans via apps or use basic equipment, such as free weights and a second-hand treadmill, to work up a sweat. Alternatively, opt for more intensive sessions that provide a quick burst of exercise, such as a 30-minute spin or HIIT class.
Socialize
Humans are social creatures. It’s beneficial to have time to yourself, but most of us thrive on being around others. Socializing can take a backseat when you’re juggling work, looking after children or elderly parents and running a home. If you haven’t seen your friends for weeks, or it’s been a while since you had a proper family get-together, make some plans. Having dates to look forward to in your diary can lift your spirits and help you keep in touch with your nearest and dearest. Meeting new people can be a challenge if you’re busy or you’re not naturally outgoing, but if you’re keen to expand your social circle, there are ways to make friends. Join local groups, clubs and societies, try new hobbies and interests and connect with people in your local area online. If you have children or pets, community baby and toddler groups and organized dog walks offer great opportunities to meet new people.
Make the most of your leave
If you’re entitled to paid leave, make the most of your time off. Take the days you are owed and enjoy time away from your desk. Go on vacation, plan some fun days out, explore new places, hang out with friends and family members or take a break to enjoy lie-ins and lazy days or catch up with your favorite TV shows. Statistics from the Pew Research Center show that only 48% of Americans take all their vacation days. The main reasons for not taking paid leave include a fear of falling behind and not feeling like time off is required.
Work-related stress is the most common cause of lost working days in the US. Stress can impact every aspect of your life, from your mental and physical health to your performance at work and your relationships with loved ones. Being proactive in managing stress and spotting triggers and warning signs of severe stress can help you reduce the risk of poor mental well-being and feel happier and healthier. Steps to help you de-stress away from work include finding a healthier work-life balance by managing your schedule and drawing clear boundaries, making time for exercise and socializing, taking paid leave and finding activities that help you feel happy, relaxed and calm.
