Less work stress, more me-time: here's how to do it

What happens when we don't take time for ourselves?

You may have convinced yourself that working in your spare time is not a problem - after all, it's only a few emails. But we are not aware of the consequences of this behavior.

Always being available and never taking the time to recharge ultimately causes us to arrive at work with a half-empty battery. It is therefore not without reason that many people experience stress-related symptoms such as no energy and feeling gloomy during their working life.

Being in touch with your colleagues outside of work and answering emails on the weekend may be small tasks, but they ensure that mentally you can never let go of your work. In this way, you remain constantly occupied with your work and also constantly feel the stress associated with it.

4 strategies for less work stress

What things can you do to better protect your time? These 4 strategies will reduce work stress:

1. Choose your own definition of rest

Take time to think about what rest means to you. Does the word "rest" immediately evoke stress in you because you are worried about who will take over your work when you are away for a while? And do you not want to burden your colleagues with this? If you recognize yourself in this, it may help to come up with a new definition of rest for yourself.

Taking time for yourself is not only an enjoyable experience, but it also ensures that you show up at work fully recharged. Not only do we feel better about ourselves, but we also have more energy to help others.

What does rest mean to you? Maybe it's a weekend getaway with your partner or turning off your phone when you're at the beach with your family. Whatever your definition of rest, being constantly "on" should not be a part of it.

2. Set healthy boundaries

Setting healthy boundaries at work may sound easier than it actually is. In this case, you can work with your team. For example, agree not to contact each other about work outside working hours and hold each other accountable.

So it comes as no surprise that setting boundaries also means saying no. And while saying no can be difficult, it is necessary if you don't want to exhaust yourself completely.

It's important to be clear when setting boundaries. Don't leave "no" open by saying something that sounds like, "I'll see what I can do. This causes people to still have hope and keep approaching you.

Another thing that is important when saying no is knowing why you are saying no. If you know why you are saying no, it is also easier to explain it to the other person. For example, you can say that it doesn't fit into your schedule or that you would rather focus on other things.

So saying no at work can sound like, "Thank you for thinking of me to collaborate on the new project, but I already have enough on my plate."

Or, "I don't read my emails when I'm home because I want to be there for my family then, but I'll respond as soon as I get back to the office."

3. Relax and recharge

If you're constantly thinking about your work during your time off, chances are you won't fully unwind. Therefore, it is important to consciously relax when you are off. Take a walk without bringing your phone, book a massage or unwind with a relaxing meditation.

In fact, research has shown that activities such as meditation, exercise and spending time in nature can make you feel better physically and mentally and reduce the risk of stress-related illnesses.

Here are a few activities you can do to recharge mentally and physically:

• Take a walk during your lunch break
• Spend time in nature
• Book a session of aromatherapy
• Practice breathing exercises regularly
• Meditate
• Take a break to be creative
• Spend time with friends and family

It may sound counterintuitive, but taking time for yourself also benefits your work. People who spend more time with their friends and family feel more engaged at work and are less likely to suffer burnout.

Still, it remains difficult to take rest. Remember that you don't have to justify taking a break and that taking time for yourself is also part of productivity. After all, most good ideas are not generated when we sit at a desk for 8 hours, but when we are in the shower, walking outside or cooking.

4. Talk to someone you trust

If you are having trouble making changes, it may help to talk to someone you trust. This could be your manager, for example, or a coach or close friend.

This person can help you set healthy boundaries and remind you that your mental health is more important than your productivity.

It can be challenging to find harmony between work and home in a society focused on doing more with less. Treat yourself with patience as you look for ways to put your own needs first.