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player ready...Feeling stressed around the clock?
When the workday finally comes to a conclusion, most people look forward to heading home and unwinding. However, for many, it’s difficult to abandon the anxiety of the office.
More than just causing an inability to relax and enjoy precious free time, stress also weakens the immune system. More than a third of Americans say they have had an illness that primarily was due to stress, according to a 2005 American Psychological Association national poll.
People need to learn how to make it on the long run, said Janet Byars, owner of an Ohio stress-management business. “Life is not a sprint, but a marathon.”
Here are some tips on how to relax during the off-hours:
– Home sweet home: It’s the place where you return each evening to recuperate and prepare for the day ahead. “A home is (your) personal paradise,” said Terri Stark, owner of Dayton-based Feng Shui for Today. While the atmosphere of this haven differs for each person, you should feel harmonious and calm in the space. Stark recommends first figuring out the environment you desire and then finding the things (music, furniture, lighting) to create it. Try incenses or candles and soft music for unwinding. Bring nature indoors with open windows and potted plants.
– Breathe deeply: Your bad day consisted of spilled coffee and a surprise project from your boss. While both situations have the possibility of being stressful, don’t let them be, said Byars. She recommends a heart-centered breathing technique called HeartMath. To begin, consciously make the choice to breathe deeper into your diaphragm throughout the day. This small change will realign your inner physiology and change the way your body produces stress chemicals.
– Make it an event: An evening ritual will bring order and predictability to a chaotic day. It also will give you something to look forward to when everything else has gone wrong. While each person requires something different, this habit should bring you a sense of pleasure and inner calm. It can involve the entire family or just yourself. Here are a few possibilities: Spend more time at the dinner table instead of rushing to clean up. Shoot some hoops with your kids. Drink a cup of antioxidant-packed green tea. Read a chapter of an interesting book. Keep a daily journal to get out what’s on your mind.
– Calm down on the ride: The average U.S. worker spends almost 25 minutes driving on the commute home, according to the U.S. Census Bureau. Take this time to disconnect from work stress, and do something that you enjoy. Pop in a book on tape or some feel-good music. If the weather allows, try the ultimate stress alleviator by rolling down the windows and letting the sun and breeze blow your worries away.
– Take a moment: While you may feel pressured to start dinner or relieve your spouse of baby duty, sometimes you need a moment to shift from master multitasker back to your regular self. “Kindly tell your family that you need some time alone and take 15-30 minutes to decompress,” said Ray Messer, a psychotherapist. Whether it’s relaxing on the deck or changing into comfier clothes, consciously separate your mind from workday stress.
– Check it off the list: Procrastinating on household chores only adds to the anxieties of the day. Rather then letting your “to-do” list lengthen, schedule each chore for a different weeknight or save them for Saturday morning and chill out in the evening, recommends www.betterhomesand gardens.com. Also, a cluttered living space is another source of stress. Take a few moments each day to tidy up and prevent the mess from piling up.