After a long workday, you leave the office with minimal relief. Like most of us, anxiety is a devious monster that does all it can to stick around. Unfortunately, this means that our anxiety is additional work we take home with us. In the age of COVID-19, returning to the workplace has been shown to increase even more anxiety as people readjust. With the awareness of this issue, we’ve compiled a list of three tips to help you unwind and say goodbye to anxiety once you’re off the clock.
3 Tips to Manage Anxiety After the Workday
Shift Gears with Distraction
You know that expression, “a watched pot never boils?” Well, we think it applies to your what-if anxieties about the coming workday. Instead of staring your worries in the face, put them aside, and keep your mind preoccupied with other things so that your anxiety is lessened. The last thing you need is a poor night of sleep because you can’t stop worrying.
When the workday is over, deliberately choose to move your mind elsewhere. Worrying accomplishes nothing but added stress. Find something else to occupy your mind instead. Some ideas for healthy distractions include reading a book, having a nice conversation with someone you care about, cooking dinner for your family, or listening to your favorite podcast to end the day on a positive note. If you like the idea of cooking, check out this awesome comfort food recipe to end the day deliciously calm.
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Get Comfy and Cozy
In Marsha Linehan’s DBT Skills Training Handbook, a coping skill is introduced, referred to as “TIPP,” an abbreviation for temperature, intense exercise, paced breathing, and paired muscle relaxation. These are emotional regulation and distress tolerance skills introduced to patients who have difficulty finding calm amidst intense emotions. If you struggle with anxiety, we recommend using these skills to calm your nerves. TIPP skills engage the parasympathetic nervous system, which is what turns off the fight or flight mode in your body. As a result, you will feel more relaxed and will learn how to ease your anxiety the more that you practice. We highly recommend getting creative with TIPP. Temperature can mean many things. Some people dip their heads in ice buckets for relief. Others use essential oils to unwind. Find an activity and level of intensity that works for you.
Another way to apply TIPP is to use weighted blankets. The pressure of the blanket and the feeling of having it snug around your body can produce feelings of safety which are often the feelings we crave when we feel highly anxious. To ease your nerves, purchase the Luna cotton weighted blanket for comfort and relaxation.
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Are You Feeling Antsy?
Sometimes, the best way to get rid of anxiety is to get moving. If you’re not big on exercising, consider dancing or cleaning your home. As long as you are getting your heart rate pumping, you’re relieving nerves and are releasing those feel-good endorphins you need to feel better.
For creative ways to clean, check out these frugal cleaning tips for your next deep-clean. When you’re done cleaning, take a load off and cuddle on the couch with your furry-legged friend and emotional support animal. Our pets have a way of knowing just what to do when we are upset. Look to them for love and comfort when you’re feeling anxious. Keep them happy, too, by following these tips on taking care of your pet.
Anxiety is a problem that requires adequate coping skills to overcome. Follow these and you’ll conquer your anxiety monster in no time!