In an era where work can follow us everywhere, work-related stress has become a major problem affecting the quality of life for workers worldwide. Data from the OECD indicates that one in three employees experience work-related stress, and a 2024 BCG survey found that 48% of the global workforce is experiencing burnout.Gen Z is particularly affected, as they are often expected to perform at their best in a “continuously connected” environment but lack job security and experience in managing stress.
Another problem affecting the mental health of modern workers is the use of communication apps like Microsoft Teams, Google Chat, or even Line, which are used both for work and personal purposes. This creates a feeling of needing to respond immediately, even outside of work hours. This leads to chronic fatigue because the brain doesn't get any real rest. Those just starting out in their careers often fear missing opportunities and therefore choose to be "always ready," even though they should be getting undisturbed rest during their days off
Resting is not just a choice we make, but something we must do to be effective in our daily lives and work. It's like athletes who have training breaks to prepare for competition at their best. This article will present five ways to rest and regain focus
5 ways to take breaks to regain focus
1. Take deep breaths and do some gentle stretching
Slow, deep breathing helps lower blood pressure and heart rate, promoting calmness and concentration. Combined with stretching, which stimulates the parasympathetic nervous system, it improves blood circulation and effectively reduces tension. During work, our bodies are under immense stress from morning meetings and a relentless workload. By the time we realize it, it's lunchtime, but our brains are still working and haven't been able to release the accumulated stress
We should set aside 5 minutes each day. Create a small personal space at your desk or in a quiet corner where you can sit and relax, for meditation or breathing exercises, free from screen distractions
2. Relax in a warm bath
Whether it's soaking in a warm bath or taking a warm shower, these are powerful stress-relieving methods. Spend a short 10-15 minute break without your phone or consuming any information – giving yourself your own time. The warm water relaxes muscles, relieves fatigue from prolonged sitting, office work, and computer use, and helps you feel truly calm
3. Establish a consistent sleep schedule
Sleep is irreplaceable for rest. Frequent irregular sleep patterns and sleep deprivation can lead to negative consequences such as accumulated stress, poor concentration, slowed thinking, and even contribute to dementia
Getting enough sleep and sleeping at the same time every night helps regulate your circadian rhythm, resulting in a refreshed and energetic start to the day. Try incorporating a light herbal tea into your bedtime routine, read a book, or listen to relaxing music instead of staring at a screen
4. Set up Do Not Disturb
After work, set all communication apps to "no notifications" to create a clear boundary between work and personal time. This signals to both yourself and your colleagues that "it's time to take a break." Separating apps—for example, using one app for work and another for personal use—also helps reduce confusion and stress from changing contexts
However, if it's unavoidable to communicate outside of work hours, you should consult your supervisor or colleagues to establish boundaries regarding when you can be contacted during work hours, so that you can have adequate rest time
5. Use two phones
If you're a manager who needs to communicate with clients and employees throughout the day, both during personal and work hours, using two phones can be a way to balance work and personal life. This allows you to better manage your time, simply switching off your work phone during breaks and focusing on yourself
summarize
Work stress may be unavoidable, but we can control and manage it. Setting clear boundaries between work and life, prioritizing mental health, and using these simple relaxation techniques will help restore balance in your life. By accepting that "rest is part of success," you can increase your work efficiency and live life to the fullest without compromising your mental health
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