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Here are eleven proven, effective ways to unwind and decompress after work, so you can leave the stress behind.
1. Exercise
Get moving — working out releases endorphins, improves mood, regulates blood pressure, and reduces stress levels. Turns out, sweating off the tension with some exercise is beneficial for more than just your body.
Workouts that are good for stress relief:
- Cardiovascular exercises: Get your heart pumping by running, swimming, cycling, or dancing. These exercises will improve blood circulation and reduce stress levels.
- Strength training: Lift weights or do bodyweight exercises like push-ups and squats to build muscle strength, release tension, and improve mental health.
- Flexibility exercises: Stretch it out with yoga or pilates to improve flexibility and promote relaxation. Research shows that stretching can reduce anxiety and depression.
2. Talk to friends and family
Socializing and spending time with loved ones for emotional support can be a great distraction that helps you decompress after work. Spending quality time with the people you care for lets you connect, process emotions, and gain new perspectives.
Benefits of social support:
- Improved mental health: Social support can help you maintain sound mental health and reduce anxiety and depression.
- Better coping mechanisms: A robust support system can offer encouragement, advice, or an empathetic ear during work challenges.
- Quality time: Increase your happiness by spending quality time with those close to you, which triggers the release of hormones like oxytocin and serotonin.
3. Journal
Journaling is an excellent coping tool that promotes mental health and relieves stress and anxiety. When you write in a journal, you can process emotions, let go of negativity, and gain new perspectives. Journaling as a regular practice can be an effective way to unwind after a stressful day at work.
Helpful tips for journaling for mental health include:
- Pick a format: Choose between pen-and-paper or digital options, like an app — there’s no right or wrong way. Just use whatever format feels the most comfortable.
- Create a routine: Set aside time each day for journaling — even just 10 – 15 minutes can make a difference. You can journal first thing in the mornings, during your midday break, or before bed…the benefits are the same regardless of the time of day.
- Write freely: Don’t worry about grammar or structure — just let it all out.
4. Meditation
If you want to know how to de-stress after work but don’t want to have to make much effort, meditation might be just what you’ve been looking for. Bring awareness to the present moment, ease your mind, and promote relaxation. De-stressing after a long day of work with meditation is a proven practice that reduces stress, increases focus, and supports mental well-being. Combine meditation for stress with deep breathing exercises to further reduce stress hormone levels.
Benefits of meditation:
- Reduce stress and anxiety levels
- Improve concentration and focus
- Promote emotional health and self-awareness
- Enhance sleep quality
- Increase feelings of calmness and relaxation
5. Color in a coloring book
Engage in creative expression without decision-making or problem-solving tasks. The process of coloring activates the brain’s frontal lobe and can help you focus on one thing so you can relax, making coloring one of the easiest, and maybe most fun, ways to de-stress from work.
Coloring can help:
- Reduce stress and anxiety
- Improve sleep
- Decrease heart rate and slow your breathing
6. Aromatherapy
Improve overall mood and energy levels to cope with work stress by using essential oils of soothing fragrances like lavender or chamomile. Using essential oils for stress can generate a calming atmosphere, and research shows it can aid in reducing stress levels.
Essential oils that help reduce stress:
- Lavender
- Clary sage
- Orange
- Sandalwood
- Lemon
7. Eat a well-balanced diet
Eating nutritionally balanced foods helps your body get essential nutrients to battle stress and maintain general well-being. A proper diet can improve mood and energy levels so you’re able to cope with work-related anxiety.
Foods that help fight stress:
- Whole grains
- Dark chocolate
- Herbal teas
- Omega-3 fatty acids, like avocado and salmon
8. Try online therapy
Seeking professional help through therapy can allow you to develop coping strategies for managing stress. Online stress therapy makes the process as easy as possible — it’s convenient, affordable, and effective. A licensed therapist can share effective stress management techniques.
Best types of therapy modalities for stress:
- Cognitive Behavioral Therapy (CBT)
- Mindfulness-Based Stress Reduction (MBSR)
- Acceptance and Commitment Therapy (ACT)
9. Get adequate sleep
Adequate rest is crucial for maintaining mental health and recovering from work stress. Research suggests that getting even just 60 – 90 extra minutes of sleep per night could result in being overall happier and healthier. Aim for around 7 – 9 hours of shut-eye each night to wake up invigorated.
Get a better night’s rest by:
- Creating and sticking to a sleep schedule
- Having a strict no-cell phones or electronics in bed policy
- Getting up at the same time each day, even on the weekends
10. Engage in fun activities
Engaging in fun activities with loved ones can provide a much-needed break from work-related worries while strengthening social bonds.
According to studies, participants who engage in leisure activities had higher levels of positive psychosocial states and lower levels of depression. Another study found that people who partake in leisure activities have lower stress levels and better stress-management skills.
Ideas for fun activities:
- Play video games
- Play cards or board games
- Read a book
- Watch a movie
- Go out for coffee with a friend
- Go to a park or on a picnic
11. Take breaks during your work day
Be aware of what causes your stress and take breaks during your work day. Taking short breaks can recharge you and reduce stress levels.
