How To Decompress After Work: Relaxing on Business Trips

For many professionals, decompressing after work is a challenge, especially on business trips. This may due to several different factors:

Business trips generally involve some level of stress, which typically starts with the trip itself. Long car rides, overcrowded airports or train commutes create tension even before you arrive. This is compounded by all work obligations, which are often tightly scheduled on these trips, leaving little to no time for a break or a relaxing evening after work.

There’s an added layer of difficulty and challenges when traveling abroad and different time zones are involved. Jet lag can upset your natural circadian rhythm and negatively impact your sleep.

Changes in eating habits can also play a role: hotel food or meals on the road do not always match your own preferences, and sensitive people are likely to react with gestational issues. If you don’t have time to get used to the local cuisine or are forced to eat irregularly, you may experience digestive problems and general discomfort.

Even climate changes should not be underestimated, depending on how far or where the business trip takes you. Whether extreme heat, cold or high humidity, different weather conditions are an additional stressor for the body.

Many people feel uncomfortable in hotel rooms. The unfamiliar environment does not promote the desired feeling of relaxation. That makes it all the more difficult, after a long day at work, to unwind and relax.

Moreover, sleeping in an unfamiliar bed or with unfamiliar noises – be it street noise, humming air conditioners or other noises – is often less restful. The body struggles to adapt to the new environment, and the much-needed rest just doesn’t happen.

Many also miss their familiar routines and personal belongings. That makes it quite challenging to experience the hotel room as a place of retreat and create a cozy atmosphere.

Business trips often come with a packed schedule. Meetings or presentations for international teams, business lunches, answering last-minute emails in the evening; that and more can make for a busy workday when traveling.

Your body will react with a feeling of stress. You will release stress hormones such as adrenaline and cortisol, which put you on high alert. These hormones need a certain amount of time to dissipate – the stress does not simply disappear when the clock says your workday is over. Especially after an intense day dominated by constant tension, the body remains in this state for a while. Even if you try to unwind, your body will remain trapped in this stress mode, which makes your sleep restless and less restorative.

It is harder to maintain a good work-life balance on business trips. Unfamiliar surroundings and a lack of routine make it difficult to establish clear boundaries – especially when there are work obligations after work as well. The hotel room often doubles as an office, or the final deal has to be closed during dinner.

Without spatial or time-based boundaries, the feeling of constantly being “on the job” remains and it is difficult to clear your head of work and switch into relaxation mode.

Smartphones, laptops, and tablets make it possible to work anytime and anywhere. At the same time, however, this also means that many employees remain available even after hours and continue to answer emails or messages. This is particularly noticeable on business trips, as the usual balance provided by family, friends, or hobbies is not available. Even when devices are switched off, people still feel that they have to be constantly available.

It is no secret that constantly working without sufficient time to relax can be detrimental to your health in the long term. Failure to successfully de-stress can have devastating consequences for your personal wellbeing.

Persistent stress can weaken your immune system. An inability to disconnect after work increases your body’s susceptibility to illness. You could, for example, develop serious cardiovascular problems such as high blood pressure or cardiac arrhythmia because your body is constantly on call.

Sleep disorders are also a common occurrence. After a long day at work on a business trip, you might toss and turn in bed because your head is still full of the impressions of the day.

Without sufficient rest, your ability to focus and with that your productivity will deteriorate as well. You may find it increasingly difficult to fully engage in meetings or notice that you make more frequent mistakes because you don’t have enough energy. If, after a sleepless night in a hotel, you have appointments the next morning, your head may feel “foggy” and even the simplest of tasks can suddenly seem exhausting and overwhelming.

Over time, this constant feeling of pressure and never being able to relax can lead to burnout, which unfortunately happens all too often. Numbers in western countries have increased massively since the early 2000s. Burnout is the official clinical term for a physical and mental state of exhaustion that makes you feel drained and run down.

To circumvent these negative effects on your health, it is important to find ways to relax and unwind after work even on business trips.

It is crucial to include downtimes and wellness on business trips as well. The following eight tips may help you learn how to have energy and not be tired after work even when you’re traveling far away from your familiar surroundings and comfort zone.

1.   Set priorities

If you want to be able to successfully unwind after work, it helps to set clear priorities. Learn to distinguish between important and urgent tasks and those that can be completed the next day. Create a structured daily schedule which deliberately includes breaks and recovery times and prioritizes them. It will help you order your day and have energy after work. For example, just enjoying a calming cup of tea after the last meeting might help you consciously take a moment of rest.

2.   Turn off your phone & other devices

When traveling for business, phones are often a constant and required companion. A digital time-out after work could be another very effective way to calm down. Turn off all notifications at the end of the day or put your smartphone away altogether to avoid getting distracted by or sucked into answering emails or other work-related messages.

3.   Pamper yourself

Many hotels offer certain business trip wellness packages which can be perfect for unwinding after a long day at work. A sauna session or a soak in a hot tub can relieve some built-up tension, as the heat relaxes the muscles and promotes blood circulation. Steam baths with soothing essential oils are also great for relaxation.

4.   Spend some me-time

Especially on business trips, it is important to set aside time just for yourself. A long bath or a refreshing shower with high-quality cosmetics at your hotel are a great way to do this. Aromatic lotions or a body scrub can help you create a spa-like experience to reduce stress and generate a feel-good atmosphere. The scents of herbs or lavender have a particularly calming effect.

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5.   Exercise

Physical activity is one of the most effective ways to reduce stress. Even on business trips, there are plenty of opportunities to stay active: You can use the hotel gym, go for a walk in a nearby park, take a dip in the hotel pool or simply do some light stretching exercises in your room.

6.   Practice mindfulness

Mindfulness practice is a valuable tool for calming down after work. Short meditations or breathing exercises can help you direct your focus to positive thoughts and let go of the stress of the day.

7.   Do relaxation exercises

Yoga or progressive tension relief are excellent ways to decompress after a hard day’s work. You can easily do these exercises in your hotel room without needing a lot of equipment. A short yoga session in the evening or progressive muscle relaxation in bed will calm your body and mind and relieve the tension of the day.

8.   Create good routines

Scheduling small daily rituals may help you consciously leave the work day behind. A short walk around the hotel after work or stretching in your room indicates to your body that work is over. Such small rituals facilitate the transition from work to relaxation and contribute to a positive end to the day.

Many hotels create an atmosphere that is perfect for small relaxation rituals – a wellness oasis far away from the hustle and bustle of everyday life. With luxurious hotel cosmetics such as products from ADA Cosmetics, each bathroom becomes a personal spa area in no time at all. High-quality, soothing ingredients and calming fragrances will transform your shower or evening bath into a sensual treat. Delicate, natural scents envelop the room, while rich textures nourish your skin and calm your mind. A moment of relaxation like this can bring body and mind into harmony and the day to a gentle close.

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