Did you have a rough day at the office? Coming home stressed out and in a bad mood on a frequent basis can cause harm to your relationships at home. You might not even realize that you are coming home and taking your workplace stress out on your family or friends.

study conducted by researchers at the University of Florida examined how people can prevent that work/home spillover. The study proved that exercise and plenty of sleep helped people learn how to de-stress and cope with stressful situations at work. Exercise is known to help promote healthy brain function that is needed to help control your emotions and how you respond to situations.

Stress is inevitable but using these tips can help you unwide and de-stress on your way home from work, especially, if you had a rough day at the office.

Sit in Your Car and Take A Few Deep Breaths

Before leaving the parking lot at work, we suggest taking a few moments sitting in your car before heading home. Take a few moments to take some deep breathes to unwind and de-stress before driving home. Deep breathing is a proven technique can instantly reduce tension and relieve stress. Plus, breathing deeply helps increases the amount oxygen in your body and it helps calm you down.

Turn on the Radio

Turn up the tunes on your way home and sing at the top of your lungs. No one can hear you and belting out the tunes can easily turn your mood around. Music can act as a distraction from your day and it can help trigger you to explore your emotions behind your day.

Don’t care to sing along to the music on the way home, switch the station to the classical station and let it play quietly in the background. Classical music can help slow your heart rate, reduce your blood pressure, and decrease your stress hormones.

Listen to De-stressing Podcasts

A stressful day on the job can leave you in a bad mood when you leave the office and you want to deal with the day’s stress before you get home from work. We totally get that you can’t always leave work at work, especially, if there is a situation that is making your uncomfortable or when you might have a conflict with a boss or co-worker.

Before leaving the office next time you are stress, download a de-stressing podcast. A de-stressing podcast can teach you how to manage the next stressful situation. Before leaving the office after a stressful day, download a new podcast so that you can listen to it on the way home. The goal of the podcast is to turn off stress hormones and put you in a calm state of mind.

How to UnWind and De-Stress on Your Way Home After a Bad Day at Work

Turn off Your Notifications on Your Cell Phone for Anything Work Related

Technology makes it easier to stay connected to work after hours. If you are constantly worrying about work, it can affect your home and work-life balance. It is important for you to leave your work at work and stop checking your email at home. Turn off your work notifications on your cell phone for work-related apps and email so that you aren’t tempted to check it. Note: This doesn’t apply if you have an on-call status and it is your turn to be on call.

Pamper Yourself

Don’t let stress drag your family down too. When you have a rough day at work, stopping on the way home to pamper yourself is the perfect way to relax and unwind from the days’ stress. Have kids? Don’t be afraid to ask your spouse, significant other, family member, or a trusted friend to take care of them for you.

It is important to take care of yourself so don’t feel guilty for taking a bit of “me” time to relax and unwind every now and then. Taking time for yourself not only helps reduce your stress, but it makes you more productive and able to handle life at the end of the day without taking it out on everyone in your path.

Go to Bed Early

Most people are super busy and don’t get the recommended amount of sleep on a regular basis. Studies show that  8 hours a day is not just a suggestion – it is the actual amount that people need every night. If you don’t get enough sleep, it makes it difficult for your body to operate efficiently. Lack of sleep can cause health issues, make it difficult to manage stress, and even gain weight. Make it a habit to go to sleep a bit earlier on a daily basis so that you can get 8 hours of sleep.

How to UnWind and De-Stress on Your Way Home After a Bad Day at Work

Get Some Exercise

Stop by the gym on the way home or change clothes as soon as you get home so that you can get your sweat on. Exercise releases endorphins, which send signals to the brain telling you to slow down and relax. A good sweat, burning a few calories, and having some time to yourself away from responsibility for less than an hour is a no-brainer. It is no wonder why exercise is a good way to de-stress.

Use Meditation to Your Advantage

Take a moment to sit comfortably in your car or a quiet spot at the office where no one will bother you before you leave for the day. Then close your eyes for three minutes and simply try to clear your mind and breathe deeply. Doing this a before you go home will help reduce your stress levels after a rough day at the office and help put you in a better mood the rest of the day.

A rough day at the office can leave you feeling stressed out. When you come home in a bad mood, especially if it happens frequently, can cause strain on your relationship with your family, friends, loved ones, or kids. Next time you have a rough day at the office, use these tips to unwind and de-stress on the way home from work.

How do you unwind and de-stress on your way home from work after a rough day at the office?