Some industries, such as healthcare, experience what is termed chronic burnout, with nearly a third of staff members affected.

Additionally, it’s the younger adults, i.e., Gen Z, who suffer from work-related stress and burnout. Older generations may simply believe that their younger peers lack the same work ethic they possess, and that all they need to do is persevere.

This article not only examines the primary causes of work stress but also provides empowering strategies to help you relax your mind and enhance productivity. You have the power to take control and prevent burnout.

Digital Overload

The ‘always-on’ culture of today allows work to encroach on leisure time. The expectation to answer emails and respond to work-related chats outside of work hours is a challenge. Young workers, especially those suffering work insecurity, will not fight back; instead, they will respond during their downtime, even when it can wait till the next day or next shift.

Hyperconnectivity is the result of 24/7 networks and apps, including social media, Microsoft Teams, Discord, and Google Chat. There’s pressure to respond immediately, and employees likely do so to impress their employer.

Constant activation increases burnout, and we all need to take control to prevent it and the strain on our personal lives.

Relax Your Mind Strategies

There are strategies you can use to relax your mind and improve your work-life balance. For example, regular exercise will assist with the recovery and management of conditions like depression, anxiety, and stress.

Additionally, being consciously aware that you’re ‘always on’ and taking back control of your time and mind will improve your focus and productivity. Here are some surprisingly simple yet effective ways to relax your mind. Before practising the following relaxation drills, remove yourself from all digital devices.

1. Deep breathing exercises and stretching

It has been repeatedly proven that regular deep breathing can help reduce stress. It lowers blood pressure and heart rate and opens the airways to the brain, providing it with oxygen to calm the mind.

That’s why you’ll want to practice calming breathing exercises daily. Many books and websites can inform you how to do this, but why stress yourself out with more research when you can use this fantastic breathing triangle video?

Breathe in time with this expanding and contracting shape. It’s incredibly calming, and the video lasts for a full minute, so you can take the time to calm down.

Choose a designated area for your mind calming exercises, which can also include gentle stretching. Did you know that stretching is ideal for improving blood circulation and, in turn, mental alertness? It has something to do with how it activates the parasympathetic nervous system and calms the mind.

2. Take a soak

Soaking in warm water is a great way to relax your muscles and rest your respiratory system. While a hot bath can do a decent job of this, there’s nothing quite like a soak in the hot tub with the jets on to make you relax. However, either will do – it’s the immersion in warm water that calms your mind.

While you are soaking, please refrain from using your phone and reading. Take a few minutes to relax your mind – this is your time.

Committing to a regular soak will help you manage your stress.

3. Set a sleep schedule

A consistent and comprehensive bedtime routine is also crucial to relaxation. Before going to sleep, drink a cup of herbal tea to help you relax. Then, read a chapter of a good book with dimmed lights to rest in the right frame of mind.

It’s also essential that you sleep at the same time every night. This will teach your circadian rhythm when it’s time for rest and when it’s time to wake up and start the day.

4. Set a ‘Do Not Disturb’ schedule

To entirely switch off and be present when you’ve finished working for the day, you need to set boundaries and signal to your colleagues and employer that you’ve finished for the day. Your personal time is just as important as your work time, and it’s crucial to respect and value it.

While it will take some discipline and commitment on your part to stay offline, you can break the pattern of being partially always online.

Choose apps for work and apps for lifestyle and leisure – avoid using the same app for both work and personal communication.

5. Two phones

While one phone can manage your whole life, should it? No. Have one phone for work activities and one for personal use. Imagine how much easier it will be to focus on your individual time when you don’t have your work phone with all your work apps.

Stop The Blurring

The stress that comes with digital fatigue and ‘always online’ will diminish with clear boundaries between your work and your personal time.

Twenty minutes of exercise daily, combined with our relaxation tips, can help boost your health and workplace productivity.