It’s important for your mental health to carve out some personal time after a stressful day at work to refocus and recharge your batteries in whatever way you need — whether that’s clocking in some time at the gym or tuning out life’s stresses with your favorite album.
In this guide, we’ll explore nine ways to wind down after work to support your mental (and physical) wellbeing.
#1 Leave the Work at the Office
Many of us struggle to leave our workday stresses at the office. But breaks (especially from work) are an important part of our rest cycle that allows us to recuperate before it’s time to head in the next day.
Try leaving as many work responsibilities in the office as you can ... turn off email notifications, leave work screens closed and save that project for the next day.
Here are some ways you might unconsciously be contributing to your post-work stress:
- You think about work on your commute home – Your drive or commute home after a busy day should never be a time to remember all the stresses you experienced. When you replay the day, you end up adding to the post-work worry. Instead, think about your commute as your me-time and use the drive to listen to your favorite podcast, admire the scenery or conjure up your dinnertime plans.
- You vent about work to others – While complaining about work might feel good, it can actually contribute to your stress over time. Rather than focusing on others, pull that focus inward to help yourself feel your best. Concentrate on what you can control and let the rest go.
- You worry about work even after hours – If you have the type of job that often leaks into your personal life, you might have trouble winding down in the evenings. To avoid feelings of all-day nervousness or apprehension, set boundaries with your employers and coworkers and carve out time for yourself when no one is able to reach you.
#2 Go For a Run
In general, exercising is critical to your overall health. But running, especially outdoors, can be particularly effective when airing out after a long day in the office. Even if fitness is not your thing, there are many fitness activities that can help you unwind. If running makes your knee act up or you’re just too tired to lace up your shoes for a two-mile run after a long day, you can also:
- Walk around the block
- Ride your bike through the neighborhood
- Go to the gym for a light workout, stretch or visit to the sauna
Even simple tasks like running have been shown to help fight brain fog, boost your mood and relieve stress and tension at the end of the day. When you come home, try out an exercise regime — you can even listen to your favorite podcast or music to help wind down.
If your feet are too tired for a run, learn more about how to soothe sore feet from standing all day.
#3 Switch Out of Your Work Clothes
Whether you work from home or go into the office having cozy and comfortable evening clothes that you can change into can help your brain switch from work mode to relax mode. Especially for those who work from home, this can be a great way to distinguish work from play.
For those who work from home, changing out of your polka-dot sleepwear and putting on a fresh set of clothes each morning can also be helpful when separating the workday from your home life.
#4 Cook Dinner
Another way to wind down after work is to cook yourself a meal. Studies show that cooking not only improves your mood but may also help boost your creativity. And according to the Journal of Positive Psychology,people who often accomplish creative tasks — like cooking — can lead happier and more relaxing lives.
Specifically, when you cook, your brain can focus on something other than deadlines and job quotas. Instead, you can concentrate on measuring your spice ingredients, monitoring your boiling pot of water and tasting those delicious, mouthwatering flavors.
Even a baking project or a perusal through your grandmother’s favorite cookbook can help you recenter your mind and body and prioritize self-care — especially if you’re crafting a nutrient-packed dinner.
#5 Carve Out Time For Yoga
An increasingly popular way to relieve stress is through practicing yoga. Yoga can help manage the body’s sympathetic nervous system, targeting stress hormones through stretches, breathwork and mindfulness.
Incorporating deep breathing into your after-work yoga practice can also slow down your heart rate, allowing you to ease into the end of the day.
Yoga relieves stress and can contribute to other benefits for your body as well, including:
- Balance and muscle flexibility
- Improved mood
- Balanced sleep cycles
- Slower heart rate
- Joint strength
Try these six best simple yoga poses for stress relief, you can follow along and find whichever technique works best for you.
#6 Listen to Your Favorite Music
Did you know that your favorite music can make you feel happier after a long day? The reason why you may often feel energized after listening to one of your top playlists is that music can actually help you de-stress. Studies have shown that music improves your mood, lowering hormones like cortisol, which can contribute to stress.
According to experts, music works similarly to meditation in the way it stimulates our nervous system to promote positive emotions. It was also found that listening to music before bed can support a night of deep sleep.
Furthermore, the type of music you choose can also play an important role in your mood. To that end, find a song with a relaxing melody or one that you can’t help dancing to. You can even pair your after-work playlist with another stress-relieving activity like running, cooking or yoga.
#7 Clean the House
If you’re a person who takes comfort in a clean space, then cleaning might be the perfect way to unwind at the end of the day. Cleaning doesn’t have to be a chore. Instead, you can take your post-work frustration out on the dust bunnies under your couch.
De-cluttering your home when you return from work can create a fresh, relaxing atmosphere, give you a sense of accomplishment and prime you for an evening of leisure.
Not only that, but a clean environment has also been shown to improve productivity. So if there’s a book you’ve been meaning to read or a personal project you’ve been hoping to finish, cleaning your home might just be the first step.
#8 Start Journaling
Looking to start a hobby that helps you unwind after work? Consider journaling. Journaling is the process of keeping a notebook or diary to collect your thoughts at the end of the day. It can provide you with a way to explore the day’s feelings and serve as an artifact of the events in your life.
Studies on journaling have shown that it can contribute to people’s ability to self-reflect and problem-solve, equipping them with the necessary tools to tackle stress and manage work-related problems from a balanced perspective.
Journaling can be a great form of stress relief, too. If you’re wondering how to start, try one of these journaling methods after you get home from work:
- Gratitude journal – Gratitude journals are all about listing the aspects of your day that you are thankful for. By focusing on the positives, you can help improve your mood and forget about work-related stresses. Plus, you can catalog all the wonderful things that happened each day for future you to look back on.
- Emotional release – This form of journaling allows you to focus on how you’re feeling in relation to the events of the day. By examining your emotions, you can help manage your mood and reframe negative events in a more positive light. Just don’t forget to feelyour emotions, too.
- Bullet journal – For those who thrive under routine and structure, a bullet journal can make goal-tracking simple. Keeping yourself accountable and productive can improve your self-confidence and give you a sense of accomplishment outside of work.
#9 Relax With CBD
Taking a CBD gummy or dropping a few drops of CBD oil under your tongue after a long day can elevate your mood and help you unwind.
When ingested, CBD, a nonpsychoactive cannabinoid found in the hemp plant, promotes relaxation by working with your body’s endocannabinoid system — a vast nerve signaling system with receptors throughout the nervous, immune and gastrointestinal systems.
Endocannabinoids, which are naturally occurring cannabinoids within the body, bind to these receptors to ensure each system is functioning properly. They can also help reduce physical discomfort from, say, sitting in an office chair all day.
It’s believed that CBD prevents enzymes from breaking down endocannabinoids within the body to help prolong feelings of comfort, relaxation and relief. As such, an end-of-day CBD treat may be just what you need to ease into your post-work bliss. Learn more about how long it takes for CBD to work.
Wind Down With Zebra CBD
Knowing how to wind down after work can be difficult — especially when you’re dealing with a pile of stresses and worries. But prioritizing creative, active and productive activities after work can help you shift your mind from workday responsibilities to worry-free self-care. CBD gummies and oils may also support your relaxation routine.
Specifically, we offer Zebra CBD Mood & Calm Gummies and full-spectrum Zebra CBD Oil to help you feel your best after a long day. Our CBD formulas are made with natural ingredients and are designed to ease stress, lighten moods and promote relaxation. If you’re wondering “Does CBD show up on a drug test?”, then check out our article to learn more.
Leave work in the rearview mirror with Zebra CBD.
Source:
VeryWell Mind. How to Relieve Job Stress After Work. https://www.verywellmind.com/how-to-relieve-job-stress-after-work-4144874
Inhersight. 12 Scientifically Proven Ways to Unwind After Work. https://www.inhersight.com/blog/insight-commentary/scientifically-proven-ways-to-unwind-after-work
Smithsonian Magazine. Feeling Down? Scientists Say Cooking and Baking Could Help You Feel Better. https://www.smithsonianmag.com/smart-news/feeling-down-scientists-say-cooking-and-baking-may-help-you-feel-better-180961223/
Time. You Asked: Is Listening to Music Good For Your Health? https://time.com/5254381/listening-to-music-health-benefits/
VeryWell Mind. The Benefits of Journaling for Stress Management. https://www.verywellmind.com/the-benefits-of-journaling-for-stress-management-3144611
Roov. 10 Ways to Wind Down After Work. https://roov.co.uk/10-ways-to-wind-down-after-work/
