Living tired from the stress and pressure at work is something we all experience. Many even feel like they’re on the edge of burnout due to the professional demands of maintaining high levels of job performance. So, with all this added stress, how can we get our energy back? The answer is simple, but we must put ourselves in the condition to really recover.
Recovery is the process of restoring symptoms of work stress (anxiety, exhaustion, and elevated levels of the stress hormone cortisol) back to pre-stressor levels. Effectively recovering from periods of stress, performance, or concentration is important for emotions, moods, energy, learning integration and growth, and ultimately performance, mental and physical health, and relationships. To overcome compounded work stress, you must devise a recovery plan. It’s important to note that what actually works for stress recovery has to resonate personally with you. Here are a few proven methods to get you started:
- Detach psychologically from work. It is key that you take a mental break from any work-related thoughts or actions. Even if this means putting away the phone for an hour or two. Choose a simple activity that you enjoy like gardening, reading, or walking the dog Research shows that even thinking about work detracts from your ability to recover from it, and the simple presence of your mobile phone distracts you, leaving you unable to detach from work.
- Take micro-breaks during the work day. Research reveals that micro-breaks (about 10 minutes) taken during the workday are amazingly effective for recovering from daily work stress and job demands. For example, you might step outside and eat a snack, do some stretching, or take a 10-minute walk. All these activities can give you more energy, motivation, and concentration.
- Choose a “recovery hobby.” Make a conscious choice to select a hobby or activity that you enjoy and can engage in that is distracting in a positive way. Maybe you like playing pickle ball, or enjoy playing chess or like to take a painting class with a friend. All these examples require your full attention and therefore effectively distract you into a positive experience. Be sure your recovery hobby is something you choose and look forward to, this way you will recovery your energy.
- Engage in “mastery experiences.” Mastery experiences require high levels of dedication, focus, and time. Mastery experiences like learning a new sport, taking a culinary class or learning how to surf help you generate new skills and replenishes depleted resources. Mastery skills enhance your day to day living and give you back energy.
- Connect to nature during the work day. Research on direct exposure to nature, such as walking through the park during workday lunch breaks, shows that it can enhance your recovery from stress in 10 minutes. Even exposure to sunlight, adding a plant or two to your office space and having a nature scene on your desktop can reduce stress levels. The bottom line is that connecting to nature will boost your happiness levels at work.
Recovery can sustain your energy, well-being, and motivation. It can also boost cognitive and physical performance and your overall life satisfaction. By following these strategies for recovery, you can create an intentional recovery plan to help sustain your energy and performance over time.
Resource: How to Recover from Work Stress, According to Science, by Alyson Meister, Bonnie Hayden Cheng, Nele Dael, & Franciska Krings