by Carlotta Koroll

After work: switching off and letting go of thoughts

Thursday evening in the office: I shut down my computer, take the metro home and quickly reply to two Slack messages on the way. After dinner I pick up my book, but I just can't concentrate. I forgot to write an important email and If I don't write it until tomorrow, I'm sure I won't get an answer until next week... And so I quickly switch on my laptop - ping! Two new meeting invitations pop up.

Unfinished tasks, conflicts with colleagues and work stress can become burdens that we carry with us long after we leave the office. Sure, it's normal to have stressful days or periods. But when the well-deserved end of the day feels more like a continuation of work-related stress than something to enjoy, it eventually becomes a problem for our health, perhaps not immediately, but faster than we might think.

A study by the German iga (Initiative Gesundheit und Arbeit - Health and Work Initiative) shows that people who are available outside of working hours – in other words, who don't take time off work – do not find rest and are more likely to suffer from poor sleep.

We show you methods that help you to leave stress where it started. Because if we can relax at home tonight, problems at work can be solved effectively tomorrow.

On the job: 3 tips against stress

Before we look at relaxation techniques for the end of your working day, let's talk about the day itself. Already during our time at work, we should make sure that we don't develop a large relaxation deficit. After all, if we forget to manage our stress levels on the job, it will become a lot more difficult to make up for all that lost energy in the evening. So how can we reduce stress at work? We show you three quick tricks that you can always fit into a busy workday.

1. Take short mindful breaks

If we are in a constant state of stress at work, it’s not surprising that our body will have a hard time switching to relaxation from one moment to the next. If we allow ourselves small "breathers" throughout the day, this will at least give our body a brief calming signal and the concept of relaxation will already be more familiar by the time we get off work.

Short mindful pauses can be done anytime, for example:

-When washing your hands: Consciously notice the warm water on your skin for 20 seconds. -During lunch break: Smell and taste the first three bites of your meal with full attention. -Walking mindfully when changing rooms: Notice the sensations of the soles of your feet, your legs and your breathing. -Giving your body a stretch in between and taking three deep breaths

Of course, such small acts of attention can easily be forgotten on a stressful day. If we establish the habit of following beneficial rituals even on non-stressful days, a robust routine will form over time. Setting reminders, for example in your calendar, on post-its by your desk or using your mobile phone alarm clock, are all ways to make it a little easier for yourself.

2. Plan the next day in advance

There are days when your to-do list just can't be worked off. The stress that comes from having too many tasks is often stubborn and can linger even when you get home. Putting stressful thoughts on paper (or your computer) will unhook your mind from its carousel of unfinished tasks. Write down the things you didn't get done today as the last task before you leave work and set them as tasks for another day. This way you can be sure that you don't forget anything and that important to-dos don't get sidelined.

3. Combine after-work rituals with calm thoughts

Getting out of the office and straight into relaxation doesn't work; we need a transition. The best way to achieve this is to have one or more small rituals that signal us that “the day is done". Surely there are things you already do before you leave work: close your laptop, wash up the coffee cups, vacuum... Pick one of your activities and make it your official end-of-day ritual.

Simply accompany the activity with affirmative thoughts:

The workday is over.

I'm leaving work behind and I enjoy the here and now.

I will take care of everything else tomorrow.

After work: 5 relaxation techniques

Now that you know how to start your evening off in a mindful way, it's time to make it more restorative and enjoyable. The next five activities are proven to promote both physical and mental relaxation.

1. Exercise

Immediately easing into calm when you're stressed out rarely succeeds, especially when you’re new to relaxation techniques. Yet your downtime can also be active. Take exercising, for example: Engaging in sports initially releases activating neurotransmitters such as dopamine and noradrenaline, but as soon as we are in the “flow", our stress hormone levels drop. In fact, in ‘Die Neurobiologie des Glücks” (The Neurobiology of Happiness) neurobiologist Tobias Esch shows that morphine can be detected in the bodies of joggers after only a few minutes of running. This then leads to the production of nitric oxide, which in turn lowers the stress hormones.

2. Meditation

Amazingly, Esch has shown that meditation has the same physical effect as jogging. At first, breathing and heartbeat speed up, but after a few minutes the body relaxes and stress hormone levels drop. Evolutionarily, this process could be explained as us being particularly alert to potential dangers before we settle into relaxation.

Meditation also has long-term effects that enhance our ability to relax: Through mindfulness, we learn to simply observe our thoughts rather than identify with them. By looking at our mental chatter from some distance, we become less attached to it and can let go of our worries more easily. So, conflicts at work won't take up so much thought space anymore, and even on stressful days you'll be better able to take breaks and really switch off in the evening.

3. Progressive muscle relaxation

During progressive muscle relaxation, you consciously contract and release one muscle group at a time by building up tension and then consciously letting go. As with exercise, the advantage over classical meditation is that you work with strong stimuli on which you can focus your attention. This makes it easier to stay with the activity and move on from stubborn thoughts. Through the contrast of tension and relaxation, you can achieve both physical and mental calm after a short while.

This is how it works: Tense a muscle group, for example your hands, legs or face, for about five to ten seconds. Then release the tension and notice the sensations in this area for another 30 to 40 seconds. Next, move on to another muscle group and gradually work your way across the body. Prefer to practise with guidance? You can find a range of PME exercises in the 7Mind app.

4. Breathing exercises

When we breathe deeply in and out, our blood pressure drops, the heart starts beating more slowly and our muscles relax – in other words, our body sets in motion a relaxation response. This has been demonstrated by a number of researchers including Thomas Loew, Professor of Psychosomatics and Psychotherapy at the University of Regensburg and Chairman of the German Society for Medical Relaxation Methods.

As a simple breathing exercise, he recommends the 4711 method in his book “Langsamer atmen, besser leben" (Breathe slower, live better): Breathe in for four seconds, out for seven seconds and keep this going for eleven minutes. By extending your exhalation, you signal to your body that it can now relax. You can also find guided ten- and 20-minute breathing exercises in the 7Mind app.

5. A hobby

It doesn't always take a relaxation exercise to get your mind off work. The key, however, is that you don't just spend your time at home bumming around on the couch. A study published in the Journal of Applied Psychology shows that "off-job experiences" can improve both sleep and productivity at work.

Whether your chosen pastime involves physical exercise, creative work or mental challenges, what matters is that it takes your mind off stressful thoughts for a while. Plus, the feeling of accomplishment you get from engaging in a hobby enhances your productivity the next day. It boosts your confidence and your sense of agency, so you feel not only rested but ready for tomorrow's challenges.

Now that you know how to strengthen your ability to relax, whether it's during or after work, we’ll call it a day. We wish you happy unwinding!

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