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How to Recover from Work Stress, According to Science

You can go a step further and engage in mastery experiences, like picking up the guitar or learning a new language, so you can develop new skills and replenish the depleted resources that can help you in your work as well. With burnout, emotional exhaustion typically happens before other stages. It’s the easiest to identify, and easier to change than the other stages. So if you feel emotionally exhausted after work every night – and don’t recover by the morning – your recovery is incomplete. If this is the case, it might be worth taking a closer look at the quality of the after-work activities you’re doing.

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Speaking up about your feelings of burnout to your boss or teammates, if possible, can help initiate a change in workload or workflow that frees up a bit more of your time. Perhaps there’s work you didn’t realize could be done by someone else on your team, or maybe there’s a way to shuffle your schedule so you’re on fewer meetings during the hours when you feel most productive. In any case, it’s easier to https://ecosoberhouse.com/article/what-are-sober-living-homes/ instigate change if you alert others as to how you feel. Coping with and learning how to recover from burnout can feel difficult, but it’s important to keep in mind that it is possible to recover from burnout (without quitting your job) if you embrace certain habits and tap into the right tools and resources. Below, you’ll find 12 expert- and research-backed strategies for overcoming a case of burnout.

How to Recover from Work Stress, According to Science

What to do when you feel burned out but have to work

If you don’t feel you have much control over your job, psychological detachment and mastery experiences have been shown to be the most effective for recovery. If you feel exhausted due to time pressures at work, relaxation is most protective. People can also personalize and pick the recovery activity that suits them and provides them with the best antidote to their particular form of work stress and burnout. People can also personalise and pick the recovery activity that suits them and provides them with the best antidote to their particular form of work stress and burnout. To combat stress and burnout, employers are increasingly offering benefits like virtual mental health support, spontaneous days or even weeks off, meeting-free days, and flexible work scheduling.

How to Recover from Work Stress, According to Science

The Science of Stress

The MeQ survey finds that workers discover hope from a variety of sources. Get the help you need from a therapist near you–a FREE service from Psychology how to destress after work Today. If you would like to learn more about our stress management programs for your team and organization, click the button below for more details.

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Working with customers can be exhausting too, Sonnentag says, partly because it takes a lot of focus and effort to act cheerful and friendly when you don’t always feel that way deep down, a task known as emotional labor. The key to good recovery is choosing activities based on how they make you feel. If social media creates negative feelings, don’t check it during your work breaks or after work. If socializing with certain people makes you feel drained, this isn’t going to help you recover.

How to Deal With Work Stress and Recover From Burnout

How to Recover from Work Stress, According to Science

If most of your work is solo, consider taking a weekend class or going on an outing with friends. If you spend your week in meetings, maybe a solo hike or a morning spent reading are just what you need to unwind. Those in noncreative jobs should look for ways to explore their creativity on the weekends, such as taking up a new hobby. Since writing that piece, I’ve become curious about a pair of studies that go beyond the fact that relaxation is necessary and ask the question of which type of activity can help us feel the most rejuvenated.

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  • It’s important to note that psychological detachment is core to recovery – but it’s not as easy to achieve as it sounds.
  • Relaxing is essential to recover and restore the body and the brain’s equilibrium to pre-stressor levels.
  • If you’re in a creative field, try giving your mind a few days to recover while you engage in physical work, or a complementary hobby that lights up other parts of your brain besides what you use in your work.
  • That doesn’t mean cutting others more slack than you allow for yourself, but it does mean learning how to lower reactivity and raise responsiveness.
  • If most of your work is solo, consider taking a weekend class or going on an outing with friends.
  • Workers in creative jobs such as designers and architects, on the other hand, were more refreshed by noncreative pursuits.
  • Creating clear boundaries between work and home life is essential to help you avoid potential job-related stress.
  • A new study identifies a surprising remedy for the stress and burnout that 49% of the country’s …
  • Participants reported feeling better when they used these strategies after viewing adverse content compared to when they did not, and stated that both strategies were easy to implement.
  • In fact, research has shown that feeling pressured to relax in a certain way can sometimes do more harm than good.
  • Try to address the more tiresome or less appealing tasks for an early sense of relief that may make the rest of the day feel less stressful.
  • And it’s not just about the fresh air and the mild exercise of the walk itself, either (though both of those things can certainly help mitigate exhaustion and stress).
  • While many European workers expect and demand four- or five-week breaks, she says there’s no evidence that such long vacations offer any more chance for recovery than a vacation of one or two weeks.
  • The study, published today in PLOS ONE, is the first to examine the efficacy of this cognitive strategy.