After a long, draining day at work, there’s nothing better than finally coming home to unwind. Everyone de-stresses differently, and believe it or not, there are more ways to relax than just curling up on the couch with a pint of Ben & Jerry’s in one hand and the TV remote in the other.
Unwinding after work isnt just a luxury—its a necessity for maintaining mental and emotional balance in our lives. The demands of work can often leave us feeling stressed, overwhelmed, and mentally fatigued, impacting our ability to relax and recharge effectively. Research has shown that chronic stress and overwork can increase the risk of burnout, anxiety, depression, and other mental health disorders. By prioritizing activities that help us unwind and relax, such as engaging in hobbies, spending time with loved ones, or practicing self-care, we can mitigate the negative effects of stress and improve our overall wellbeing.
We’ve done some research and found 12 activities that are scientifically proven to boost your mood, help you de-stress, or simply distract you from what’s going on at the office. Take a deep breath, leave the stresses of the workday behind, and discover how to decompress, release tension, and reset your mind in a way that works best for you. Your mental health and well-being deserve it.
After a stressful day at the office, it can be difficult to wind down and truly relax. Work worries and responsibilities can still be swirling in your head, making it challenging to disengage. However, it’s important to have strategies to decompress and give your mind and body a chance to recharge.
Trying out a combination of relaxing activities that appeal to you can help you transition out of work mode and feel more calm and rested Here are 16 effective ways to relax and unwind after a long day at work
1. Go for a Walk or Run
Getting in some physical activity right after work can be a great way to release built-up tension and stress from the day. Going for a brisk walk around your neighborhood or taking a short jog can help clear your mind and get your endorphins pumping Even a quick 10-15 minute walk around the block can do wonders to re-energize you
2. Do Some Light Yoga or Stretching
Doing some gentle yoga exercises or simply stretching out your muscles is another way to shake off work stress. Try holding a few restorative yoga poses like child’s pose or legs up the wall to calm your nervous system. Even just rolling out your neck, shoulders, and back with a foam roller can help you feel more relaxed.
3. Take a Warm Bath or Shower
Soaking in a warm tub filled with epsom salts or your favorite essential oils is a soothing way to unwind. The warm water helps relax tense muscles while the scents promote relaxation. If a bath isn’t practical, simply taking a hot shower when you get home can also help rinse off stress and pressure from the day.
4. Listen to Calming Music
Turning on some peaceful, calming music when you get home from work helps signal to your brain and body that it’s time to unwind. Try listening to tranquil nature sounds, classical music, or ambient music without lyrics. Having this soothing music on in the background as you change clothes or make a snack can be really helpful for achieving a relaxed state after work.
5. Enjoy a Relaxing Cup of Tea
Sipping on a warm cup of herbal tea is a comforting way to relax and decompress after a stressful workday. Great options to aid relaxation include chamomile, lavender, peppermint, and lemon balm tea. Prepare a cup of your favorite soothing tea and slowly enjoy drinking it while reading or listening to calming music.
6. Dim the Lights and Light a Candle
Creating a calm, peaceful environment in your home after work helps promote relaxation. Dim the lights, light some scented candles or diffuse essential oils, and put on cozy clothes – it’s time to relax! Having your space set up to feel tranquill and cozy helps cue your body that it’s time to unwind.
7. Do Breathing Exercises
Taking time to focus on your breath is a quick way to relax both the mind and body. Try a 5-10 minute breathing exercise like box breathing, alternate nostril breathing, or 4-7-8 breathing. Concentrating fully on your inhales and exhales helps sideline work worries and brings a sense of calm.
8. Take Your Dog Out for a Walk
If you have a dog, taking them out for some exercise right after work can be a mutually relaxing activity. Feel the day’s stress melt away as you enjoy the fresh air and watch your pup romp around and play. Taking your dog to a park or hiking trail allows them to get some activity in while you decompress.
9. Engage in a Hobby You Enjoy
After a draining day, make time to engage in a hobby you find relaxing and enjoyable. This could involve gardening, woodworking, playing an instrument, painting, scrapbooking – anything you find therapeutic and fun. Immerse yourself in an activity totally unrelated to work that helps you express creativity and feel centered.
10. Cook or Bake Something You Love
For many people, cooking and baking can be extremely relaxing hobbies. After work, unwind by cooking a simple dinner recipe you’ve been wanting to try or baking cookies, bread or another favorite treat. Allow the motions of chopping, mixing, and decorating to soothe away the stress from your day.
11. Read a Book or Magazine
Curling up with an engrossing book or magazine is a calming way to spend your post-work leisure time. Having a book you look forward to reading can give you something positive to focus your attention on. Become absorbed in an intriguing story or fascinating subject matter instead of rehashing work issues.
12. Take a Cat Nap
If you have the time, a short power nap can be rejuvenating. Limit naps to 30 minutes or less so you don’t feel groggy. Find a quiet spot, set your alarm, and give your body and mind a chance to refresh through light sleep. Waking up from a nap helps provide a clean slate for the rest of your evening.
13. Write in a Journal
Writing down your thoughts, feelings, and reflections in a journal is cathartic for many people. Grab a journal or open a document on your computer and simply write freely about your day. Getting work stressors out on paper can help you feel less burdened by them. Writing also helps gain perspective.
14. Get a Massage
Treat yourself to a professional massage if that fits in your budget. A periodic massage helps squeeze out work tension and allows your body and mind to enter a deeply relaxed state. If a professional massage isn’t possible, ask a partner or family member to rub your shoulders and neck for a few minutes.
15. Take a Hot Shower or Bath
Standing under a stream of hot water is an easy way to rinse off the “residue” from your workday. Let the warmth relax your muscles as you enjoy being in the present moment. Add to the relaxing atmosphere by using calming essential oils in your bath or shower.
16. Spend Time with People You Love
After work, it’s important to nurture your personal relationships and enjoy meaningful connections. Make plans to spend time with your partner, kids, family members or friends and let these interactions take your focus away from work. Laughter and joy shared with loved ones eases stress fast.
The key is trying different relaxation techniques to find what works best for you. Pay attention to activities, rituals and hobbies that help you decompress and recharge after a long day. Make time for these unwinding strategies – you deserve rest and relaxation after working hard. Your mind and body will thank you!
Lay under a weighted blanket
Regardless of whether you watch a documentary, draw, or solve a crossword puzzle under a weighted blanket, the blanket will almost instantly put you at ease after work. There are tons of benefits to weighted blankets, some of the large ones being reduced anxiety, better sleep, and pressure relief.
Read more: 8 Tips for Dealing With Anxiety in the Workplace
Clean the house
Contrary to popular belief, cleaning isn’t always a dreaded chore. Cleaning and organizing your personal space can reduce feelings of anxiety and overwhelm and help you unwind while keeping you healthier and happier—and might lead you to view your home as more restful and restorative. A clean and clutter-free environment can promote better sleep quality and productivity. So next time you need to unwind after work, let out your pent-up stress by vacuuming furiously fast around the house.
How to protect your brain from stress | Niki Korteweg | TEDxAmsterdamWomen
Should you relax after work?
When you return to work with a rational mind, it’s easier to make important decisions. Better physical health: Relaxing can help you alleviate stress and reduce negative thoughts, which can ultimately prevent the possibility of health complications. While there are several ways to unwind after work, it’s important to find which works best for you.
How can I cope with work-related stress?
Work related stress can be managed by developing healthy responses to fight stress. Tackle the main reason for stress. Learn methods to relax and have a healthy meal. Also take time off when you feel overwhelmed.
How do you relax after a long day at work?
After a long, draining day at work, there’s nothing better than finally coming home to unwind. Everyone de-stresses differently, and believe it or not, there are more ways to relax than just curling up on the couch with a pint of Ben & Jerry’s in one hand and the TV remote in the other.
Why should you relax at work?
Unwinding by stepping away from work-related thoughts and activities and allowing our minds and bodies to relax can improve your wellbeing, boost your mood, and enhance your productivity at work the next day. This can help reduce overall stress and create balance between your professional and personal life.
