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5 Ways to Detach from Work and Come Back Stronger
No matter how much you love your job, at certain times, it can be stressful. That’s why you should strive to detach yourself from work as much as you can in your downtime in both the workplace and at home. If you manage to do that, you will perform much better when you do work.
Sure, restoring spiritual, cognitive and emotional resources that work drains on a personal level is essential; but how do you manage to do this if you’re working long hours? This is precisely the time when a psychological detachment from work is the most important thing. If you manage that, both your general life satisfaction and job burnout will be at levels you want them at so that you sustain health and growth. A high workload demands that you pull back from it psychologically so that you’re not overwhelmed.
And sure, getting enough time away from work is crucial. The traditional ways of winding down, like annual leave or a holiday, are essential. But if you want to avoid burnout and stress, you should also work on daily detachment from work. Don’t worry - we’re here with a couple of tips on disengaging from your career during downtime!
1. Getting enough sleep
We’re going to start with the most obvious, and yet still the most critical thing for detaching from work - and that’s getting enough sleep. If you want the ability to step away from your work when you’re enjoying your free time; you need to be sure that you’re achieving the optimum levels of performance in the workplace. And to do that - you’ll have to get enough sleep. Being deprived of a good night’s rest will start a vicious cycle of lacklustre work performance and continued stress about your job.
With that in mind - make sure you get between 7 and 9 hours of sleep each night. If you go below that, your work performance will be adversely affected. And in turn, that will mean you won’t be able to relax when you’re not working. Also, remember that’s it’s not just about the hours of sleep you’re getting; but about the quality as well. Make sure you have optimal sleeping conditions in your bedroom like having a high-quality mattress!
2. Making time for exercise
If you want to detach from work, doing other mentally intensive things may not be the best idea. Sure, reading a good book that captivates your interest is fun and relaxing; but if you’re consistently intellectually engaged, you may find yourself too tired over the long term. With that in mind - we recommend making time for a regular exercise schedule. Maintaining an adequate level of fitness will go a long way toward easing work-related anxiety and tension. All relevant studies show a deep connection between a healthy body and a healthy mental state.
Plus, even if you’re not big on sports - remember that there are plenty of different ways of exercising; such a plethora of choice is bound to turn up something you’ll be able to enjoy. For example, if the testosterone-fueled gym experience isn’t your cup of tea, you could try guided meditation or yoga.
3. Proper dieting
Make no mistake - what you eat will profoundly impact your work performance, and your ability to ease up tensions when you’re not working. And for people with busy careers, coming up with a proper diet isn’t easy. However, if you do manage to establish a healthy eating pattern at work, along with a large enough daily water intake; you will find yourself much more energetic and happy.
In the times when you’re pretty stressed out about work, and you can’t seem to help yourself taking the job home with you; we recommend avoiding refined sugar and caffeine. These will amp you up and make you more nervous; plus you won’t be able to sleep as well as you would otherwise. Also, try to keep some healthy snacks in your office; when you’re hungry, that way you won’t have to go for something unhealthy.
4. Relaxation techniques
As you might have gathered by now, detaching from work and coming back stronger isn’t something you can do with a one-off solution. Instead, this means making changes in your entire lifestyle, both in the office and beyond. You need to fill up your time with as many relaxation techniques as you can shove into your free time; this will significantly reduce stress levels and increase your positive energy.
But besides stuff like yoga or meditation - you should also create a buffer zone between your work and your downtime. We recommend having a half-hour session of just listening to relaxing music each day when you get home. You must have such a routine or something similar that relaxes you from the day’s stress.
5. Make use of support networks
It’s important to remember that no-one is an island. All of us have support networks that are built around the people we care about, and who in turn care about us. With that in mind, you should not shy away from using social support to reduce stressful situations in the workplace.
There’s nothing like emotional support from friends and loved ones to help you recover after a hard day at the office and detach from work. Don’t shrug feelings off; instead, talk about them with the people that are close to you, and work through anything negative. This isn’t a sign of weakness, but rather a positive step towards increasing your well-being.
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