THERE’S nothing better than coming home and relaxing after a long, hard day at work.
Whether we choose to watch TV, read a book, or scroll through our phones, switching off is key for reducing stress levels at the end of the day.
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However, some activities could actually be making us MORE stressed and harming our health.
Around 41 per cent of adults worldwide have admitted to feeling a lot of stress every single day.
So experts at Northerner set out to discover which common post-work habits could be adding to the load.
And they also shared their top tips on how to break the habits that are contributing to stress levels.
1. Sky-high screen time
Most of us spend a lot of time at work looking at screens, and without realising it, then we end up looking at them even more when we get home.
Experts say: “When we get home from a long day at work, it’s all too easy to fall into the trap of non-stop scrolling on our phones.
“Although it may feel like a welcome break for our brains, endless hours of screen time could be doing a world of harm beneath the surface, and causing more stress than it relieves.
“The physical impact can range from eye strain causing headaches and migraines, to pain in the neck, shoulders, and back.
“And the impact on our brains can be equally as damaging, with some studies suggesting that our smartphones and social media could be dangerously addictive.
“You should be extra careful if you have a tendency to scroll and you wind down for bed, as the light from your screen could disrupt your natural internal clock and cause sleep issues, or even insomnia.
“Instead of reaching for your phone, try to find a no-screen hobby to scratch that itch: reading, journaling, crafting, and cooking are just a few examples that could bring you more long term satisfaction and health benefits than scrolling sessions.”
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2. After work coffees
It can be so tempting to reach for a coffee for an energy boost after feeling tired at the end of the day – but this could actually be doing more harm than good.
Northerner explains: “A coffee is tempting after a long day when you need a boost to head into your evening activities, or as a treat after dinner, however, many people don’t realise the impact this could be having.
“Shockingly, studies show that the effects of caffeine can last up to 12 hours.
“So although you may not link your post-work coffee to the tossing and turning you experience when trying to fall asleep, science suggests that it could most definitely be the culprit.
“Moreover, high levels of caffeine can mimic anxiety in the body, from restlessness and nervousness to headaches and sweating.
“Luckily, there are plenty of alternatives.
“A brisk 10 minute walk or a quick power nap could have the same energy boosting effects, and reaching for a mug of decaf could help scratch the coffee itch.”
3. Too much sitting
Although it sounds relaxing to be sitting around all day, not being active enough can have a harmful effect on our stress levels.
The experts point out: “Lounging on the sofa until bedtime is often all we want after a long day, however, for those whose jobs also involve sitting for long periods, this choice of evening activity could be doing more harm than you realise.
“The risks of too much time spent sitting should not be underestimated: studies have linked sedentary lifestyles to vascular musculoskeletal issues, heart disease, obesity, and even cancer.
“Not only are there physical risks to our bodies, but those who spend more time sitting are at a higher risk of developing both anxiety and depression.
“Where possible, changes should begin in your working day: try setting timers to get up and move, using a standing desk, walking with colleagues during meetings.
“However, our after-work habits are equally as important.
“Even something as simple as standing whilst you watch TV, or fitting in a quick yoga session or dance party whilst you wait for your dinner to cook, could have long term benefits and help you avoid serious health risks.”
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4. Snacks, snacks, snacks
When we’re feeling tired, the last thing we can be bothered doing is cooking.
But it’s important to eat healthy, proper meals if we want to keep the stress levels down.
Northerner says: “For many people, cooking a meal is the last thing they want to think about after a long day.
“This can lead to the familiar habit of snacking on anything that is easily available instead of cooking a full, balanced meal. There are real risks when falling into this routine.
“It is all too easy to spend the evening munching on ultra processed snacks, often high in salt, sugar, and fats, and low in the nutrients that we need, instead of having a proper meal.
“Studies show that this habit ‘can increase a preference for these types of foods, leading to a change in eating behaviours and diet quality.’
“Not only can this impact long term physical health, but the rapid increases in blood sugar levels, and the insulin crashes your body goes through trying to control this, can lead to an increase in cortisol: the main stress hormone.
“There is a solution that many have found to eliminate this habit: meal prepping.
“This could be anything from pin order to limit the effort required to make a proper evening meal.”
11 ifestyle hacks to look younger that AREN’T exercise
WHILE ageing is a privilege, who doesn’t want to look a little younger?
If you don’t fancy going under the knife in an attempt to roll back the years, there are plenty of other simple hacks that can help you to look younger, without the expense and post-surgery recovery.
- Nail your skincare regime – dull, blocked pores instantly age you.
- Sit upright – if you’re hunched over your keyboard as you work, you won’t be doing yourself any favours.
- Use the tea bag trick – before you go throwing your teabags away, let them cool and put them under your eyes for five minutes to ease puffiness.
- Get the sex glow – sex will get blood and nutrients flowing to your skin, giving you rosy cheeks and a dewy look.
- Go easy on your makeup – lay off the heavy makeup if you’re going for a youthful look.
- Go for a V-neck – forget round necks, it’s the V-neck collar that you need to go for if you want to look a little younger.
- A moment to mediate – stress can instantly show on the face, so by reducing stress with meditation, you’ll help relax tense muscles and potentially knock a few years off your age.
- Flip upside down – doing a daily handstand helps improve circulation and helps with blood flow which in turn goes directly to the sensory organs and face.
- Get in the cold – cold water could help boost blood flow to your skin, which in turn can help to de-puff your face and give you a youthful glow.
- Avoid second-hand smoke – avoiding secondhand smoke could help prevent further ageing.
- Try a face massage – a quick 90-second face massage can help improve the appearance of wrinkles and sagging and it can help with blood flow too.
5. Bedtime is not the time for problem-solving
Our beds are not the place to go through the day’s events in our heads and think about things coming up, according to experts.
They explain: “For many of us, one of the hardest habits to kick on an otherwise relaxing evening is running through every problem we may face at work the next day and trying to find solutions.
“This might look like replying to work emails when you should be winding down for the evening, or tossing and turning in bed as you think of work dilemmas instead of sleeping.
“Either way, the impact not switching off can have on our sleep quality, stress levels and mental health should not be understated.
“Though it can be tricky to kick this habit and banish stressful work thoughts from your evening routine, there are tactics you can employ to help.
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“Research suggests journaling about your stresses, or keeping a notepad nearby to jot down ideas as they pop into your head late at night.
“Getting these thoughts down on paper can stop the feeling that you need to action them immediately, in turn allowing you to return to more relaxing thoughts and activities.”
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