During our work as executive therapists, we’ve helped many entrepreneurs, executives, and busy professionals cope with work-related anxiety. One of the most common questions these individuals ask is how to de-stress and unwind after a long day of work.

As a working professional, you may have the same question. If so, we recommend incorporating relaxation and self-care practices throughout your day, including a post-work session if needed.

How to unwind after work

Many people bring work home with them, whether physically or psychologically. This prevents them from letting go of the anxiety of their jobs and giving their full attention to personal matters. To avoid this problem, we recommend creating an intentional transition from “work mode” to “home mode” at the end of each workday.

There are plenty of ways to signal to yourself that work time is over. For example, you could put on a favorite podcast or spiritual talk during your commute home to distract you from work-related thoughts. Getting outside would be another great way to refresh your focus. After a stressful workday, try skipping the subway and walking home (or just getting off a few stops early to stretch your legs).

Protecting your space from occupational burnout in New York City and beyond

Traveling the distance between your office and your home can help your brain switch gears, but if you’re a remote worker, the boundaries between work and home may be unclear. To create some separation, set up your work area separately from the rest of your house. Maybe push your desk into a corner, hang a curtain, close your door—whatever it takes to create physical cues. You can also create sensory cues by changing into non-work clothes, lighting a candle, or turning on music you wouldn’t listen to during work.

To get rid of severe anxiety after work, you may need more than a simple transition. You may need to dedicate some additional time to decompress as you take a bath, go on a walk, stretch, listen to a meditation, or journal. It doesn’t have to take long; just 5 minutes of deep breathing makes a big difference for some people.

Try out different activities to find out which work best. Just keep in mind that it’s not the activity itself that matters most—it’s how you approach it. Whatever you’re doing, do it with the conscious intention to shift your focus away from work.

How to prevent work anxiety in the future

Learning how to unwind after work can be helpful, but we don’t recommend waiting until the end of the day to do something about your anxiety. An ounce of anxiety prevention is worth a pound of cure, so we recommend taking a proactive approach to reducing work anxiety.

Ask yourself: Is there anything you can do to reduce or avoid certain stressors? There will always be some you can’t avoid, especially if you work in a high-stakes career. But you may have more control than you realize. For example, if you’re an entrepreneur or executive with too much on your plate, there may be tasks you could delegate. If you’re an ICU nurse who constantly gets interrupted during breaks, maybe you could spend them outside instead of sitting in the break room.

Doctor getting ready for work - NYC 10003

You may feel powerless over many aspects of your job, but you can still change how you engage with it. If you’re a people-pleaser, you might be taking on too much, in which case you should strengthen your professional boundaries. Instead of immediately saying “yes” to people, consider how it would affect your health and priorities before responding. Learn how to say “no” when you need to!

You should also incorporate self-care throughout your day to relieve stress, even if you’re super busy. Just start with the basics like keeping yourself fed, warm, and well-rested. Commit to eating a healthy lunch every day, even if you have to keep working while you eat it. On days you have to work late, insist on getting home early enough for a meal and a full night’s sleep.

Boundaries and self-care are essential for anxiety reduction, but busy professionals often struggle in these areas. If you’re dealing with work-related anxiety, consider working with one of our experienced therapists for executives. We connect with professionals in New York City and throughout the state via our secure online therapy platform. Contact us today to learn more about our services or to schedule a free consult.