When you’re not able to take time off, get a quick boost by turning off your smartphone and focusing your attention on nonwork activities for a while. When possible, take time off to relax and unwind, so you come back to work feeling reinvigorated and ready to perform at your best. Don’t let your vacation days go to waste. That’s why it’s critical that you disconnect from time to time, in a way that fits your needs and preferences. This recovery process requires “switching off” from work by having periods of time when you are neither engaging in work-related activities, nor thinking about work. To avoid the negative effects of chronic stress and burnout, we need time to replenish and return to our pre-stress level of functioning. Although people have different preferences when it comes to how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict and the stress that goes with it. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner.
Establish some work-life boundaries for yourself. In today’s digital world, it’s easy to feel pressure to be available 24 hours a day. Build healthy sleep habits by limiting your caffeine intake late in the day and minimizing stimulating activities, such as computer and television use, at night.
Getting enough good-quality sleep is also important for effective stress management. Whether it’s reading a novel, going to concerts, or playing games with your family, make sure to set aside time for the things that bring you pleasure. Also make time for hobbies and favorite activities. Yoga can be an excellent choice, but any form of physical activity is beneficial. Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rise. Did you raise your voice? Get a snack from the vending machine? Go for a walk? Taking notes can help you find patterns among your stressors and your reactions to them.
Record your thoughts, feelings, and information about the environment, including the people and circumstances involved, the physical setting, and how you reacted. Keep a journal for a week or two to identify which situations create the most stress and how you respond to them.
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