In today’s world, where work stress can take a toll on both our minds and bodies, it is important to take care of ourselves post-work. After spending hours in front of the computer attending meetings or completing tasks, it is crucial to take a few small steps to refresh and recover. This article explores seven expert tips on how to reset mentally and physically after work, even if time is limited.
The first tip is to create a separation between work and leisure spaces. Whether working from home or in an office, it is advisable to create a buffer between our physical workspace and leisure space. This can be done by putting laptops or work materials away in a separate room or drawer. This physical boundary mentally helps us leave work behind as we switch off from work-mode. Work emails or chat messages after working hours can easily blur this boundary, delaying recovery and resulting in a higher risk of burnout.
The second tip is to do some simple stretches. Taking a few minutes to stretch out your spine and hips can help ease stiffness that may have developed from sitting or being locked in the same position at work. Trainer Denise Chakoian recommends stretching the neck, shoulders, and hips to relieve tension. Exercises like cat-cow stretches, figure-four stretches, and hip circles are some of the simple routines that can help alleviate stress.
The third tip is to make time for movement. Physical activity can increase blood flow, stretching the body, and invigorating the mind. Even a 15-20 minute walk can refresh both mind and body. Dancing to a favorite song or practicing yoga can also help release stress and improve mood.
The fourth tip is to focus your eyes on something that isn’t a screen. Staring at the computer all day can lead to digital eye strain and eye irritation. Taking a break from screens and looking at something in the distance can help relax the eyes.
The fifth tip is to use water as a pattern interrupt. Switching the focus of our minds can help us shift modes when transitioning from work to leisure. Quick practices like taking a cold shower or splashing your face with cold water can stimulate the vagus nerve, promoting calmness and relaxation.
The sixth tip is to hydrate. Often, we forget to drink enough water during the day, leading to dehydration. Drinking water after work can help us feel energized and refreshed. One can also try infusing water with fruits or herbs to make it more exciting and nutritious. Registered dietitian Christina Manian recommends having a cup of decaffeinated herbal tea, like hibiscus tea, to unwind.
The seventh tip is to nourish oneself with a nutrient-rich snack. Having a healthy snack after work can provide us with the necessary energy and nutrients to sustain ourselves throughout the evening. Protein, complex carbs, and healthy fats are some of the key nutrients that should be included in a healthy snack. Fruits, cottage cheese, and nut-butter stuffed dates are a few healthy snack options.
Lastly, performing a mindfulness exercise like a check-in meditation can help us mentally shift out of work mode and prioritize our own needs. Checking in with ourselves physically, mentally, and emotionally can be a simple yet effective way to recover and reset for the evening ahead.
In conclusion, taking care of ourselves post-work is essential to avoid burnout and improve our well-being. Creating a physical boundary, stretching, moving, switching focus, hydrating, having healthy snacks, and practicing mindfulness exercises are some easy and effective ways to reset for the evening ahead. By taking small steps to care for ourselves, we can prevent work stress from affecting our mental and physical health.
