Relaxing, especially after a strenuous day at work, helps our mind and body repair, recharge and recover. A new study by researchers at the University of Mannheim in Germany indicates that the quality of time spent unwinding after work can affect our mood and how we feel the next day.
The research team found that employees who experienced good recovery following unwinding after work the previous day were more calm and awake the following day, although these feelings did decline strongly throughout the course of the day.
On the other hand, when employees experienced worse recovery, they had lower levels of calmness and wakefulness the next day. Additionally, on those days these feelings tended to remain more stable. Explaining their study, the researchers noted that recovery is the process by which our mind and body restores and rejuvenates. We need daily recovery in order to avoid excessive wear and tear and burnout.
The scientists drew their conclusion after analyzing daily diary entries maintained by 124 employees, who volunteered to participate in the study, over a period of 887 days. About two-thirds of the respondents were women and their median age was between 36 and 40 years. Ages ranged from 21 to 65. About two-thirds were college educated.
The study participants reported that their jobs had a medium-level workload and a relatively high level of complexity, autonomy, and team-member exchange. They additionally said that they experienced relatively low levels of chronic exhaustion, medium levels of job involvement, and high levels of work-related self-efficacy.
During the study, workers were asked to fill out daily surveys just prior to beginning their work, at two-hour intervals throughout the day, and after their workday had ended. These surveys assessed such things as mood, sleep quality, recovery, work events, and work breaks. The team then analyzed the relationship between recovery and people’s moods the next day.
The findings indicated that psychological detachment was indirectly related to the quality of sleep, which then affected wakefulness, calmness, and pleasantness the next day. In other words, detaching from work was linked to better sleep quality and sleep quality was related to positive mood states. The results underscore the importance of getting quality sleep; the ability to psychologically detach from work to help with getting quality sleep; and experiencing relaxation.
Based on their analysis, the researchers postulated that it is important for people to engage in activities that help mentally disconnect from work, such as engaging in hobbies and other activities that require focused attention, spending time with loved ones, connecting with others socially, or practicing mindfulness. Additionally, engaging in relaxation techniques, accomplishing tasks that provide a sense of mastery, and having control over personal time can also contribute to effective recovery.
If you cannot get quality recovery the day before, do not write off the next day as a waste. You can try to incorporate relaxation techniques during the workday, such as brief moments of deep breathing, stretching, or mindfulness exercises. Another strategy is to seek out social interactions with your co-workers during breaks. You can also do work-related tasks that help you feel a sense of mastery or control over your work. Finally, individuals can try incorporating positive affirmations or visualization exercises to shift their mindset towards a more positive state, even in the absence of quality recovery.
Read Today's News TODAY... on our Telegram Channel click here to join and receive all the latest updates t.me/thetimeskuwait
