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Do you have a hard time unwinding after a hard day at work? Have you ever noticed that work-related stress happens outside of work? It occurs when you commute, are with friends and family, or are alone with your thoughts in the shower. The explanation is simple: when you are at work, you are too busy to be stressed out.
The intrusive work-related thoughts creep in when you are supposed to relax and disengage from work. This problem can be incredibly detrimental to your well-being. So this begs the question: How do you effectively unwind after work?
Generally, the best way to unwind after work is to develop a routine that allows you to disengage from work. You can form a series of habits that will enable you to reduce work-related stress and mitigate the harmful effects of intrusive thoughts.
In this post, I will share some relaxing activities and a step-by-step strategy for unwinding effectively after work and getting the rest you deserve.
Hard Day- How to Relax After Work in 4-Steps
So, how do you relax after work? Here’s a simple but highly effective routine that you can begin to practice. It will help you unwind after a busy day when you are overwhelmed with thoughts and feelings about work.
1. Establish your “I am done for the day” time
Sometimes, work follows us in the after-hours. But we are guilty of being our own enablers by constantly checking our phones and emails, especially when dealing with bosses and managers who demand work to be done even when the workday is over.
Doing that for an hour or two after work is acceptable if necessary. But at a certain point, it becomes counterproductive. It takes a toll on you.
So pick a time that works best for you and make it your “I am done for the day.” For example, tell yourself you are done when the clock strikes 8 p.m. You cannot engage in work-related activities—no email checking, texting your colleagues, research, or fact-checking.
2. Turn off the notifications from work
It is harder to unwind after work if the notifications keep coming in. So turn them off and resist the temptation to look. This is especially useful if you are dealing with annoying coworkers who don’t respect the boundaries of working hours.
3. Engage in activities that you enjoy
Do what you love to do. Immerse yourself in your hobbies and interests, or spend quality time with family and friends. Keep your mind occupied with things that excite you.
4. Transform the intrusive work-related thoughts into questions
Unfortunately, intrusive work-related thoughts can appear even if you follow the above steps. But here is a clever little habit that you can adopt to combat them.
For example, you might be worried that your company has not been doing well recently and that there will be layoffs soon. When you dwell on the matter, think of ways to turn your thoughts into problems that must be solved through creative solutions.
Keep a small notebook (yes, a notebook, don’t use your phone) where you write down your intrusive thoughts and rephrase them into questions that require an actionable response. Here are some examples.
- I have so much work to do” becomes “How can I structure my time and workflow more efficiently?
- “I don’t feel connected to the people I work with” becomes “How can I better connect with my coworkers?”
- “I am not confident in myself and the work that I do because I am now” becomes “What critical skills do I lack, and how can I acquire them?”
- “I don’t know how to share my ideas with my colleagues” becomes “How can I improve my communication and people skills?”
Once you have written down your thoughts, close the notebook and return to your relaxing activities. When you are back in work mode, you can open the notebook and think more about the improvements that you can make. Or you may find inspiration comes when you least expect it, like while relaxing.
How to Unwind if You Work From Home
The best way to destress after working from home is to change your environment quickly. Go to another room and engage in another activity that you enjoy, or you can go outside for a walk or run errands.
The best part about working from home is that you have immediate access to… pretty much everything you own. You can quickly engage in your favorite activities, or you can…
- Stretch and exercise
- Prepare yourself a healthy meal
- Take care of some domestic chores
Mundane activities such as domestic cleaning, decluttering, and hand-washing the dishes can be therapeutic and help you decompress after working from home.
Frequently Asked Questions About Unwinding After Work
How long does it take to decompress after work?
Usually, it takes a person at least an hour to switch off work mode. If your partner or another family member seems irritable when they come home from work, they may have difficulty decompressing. When relaxed, try to talk to them about their feelings and needs. Ask them what they need after work so they can unwind.
Intrusive work-related thoughts can remain with you for several hours after work. That is why it is vital to develop a routine that allows you to quickly disengage from work and focus on other aspects of your life. Try our 4-step process outlined above.
