How to unwind after work: 13 tips to relax and de-stress
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore why work causes stress, and how to unwind after work with 13 tips to help you de-stress. Plus, strategies to avoid and prevent work-related stress.
Many of us find that our workdays are often accompanied by stress. Deadlines, meetings, and the constant flow of emails can leave us drained by the end of the day, but it can also have negative effects on our health, mood, and overall quality of life.
Whether you have a high-pressure job or not, it's essential to carve out time for yourself after 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.
Why work causes stress & why we need to unwind after work
Work is a significant part of most of our lives, providing us with the means to support ourselves and our families, and sometimes also with a sense of purpose. Because of this, meeting deadlines, managing relationships with colleagues, and striving to meet performance expectations can feel directly tied to our overall sense of self and wellbeing.
In small doses, stress can be beneficial, helping us stay focused and alert. It's a natural response to a challenge. However, prolonged stress can be harmful, affecting our physical health, leading to issues like headaches, insomnia, and high blood pressure. It can also impact our mental health, contributing to anxiety, depression, and irritability.
Taking a break can allow our minds and bodies to rest and recover from the day's stresses. When we don't unwind, stress can accumulate, leading to burnout, which is a state of emotional, physical, and mental exhaustion.
Unwinding can help relieve stress in the following ways:
Disconnecting from work-related thoughts and responsibilities
Improving sleep quality
Reducing physical and mental stress, improving our overall health
Enhancing mood and energy levels, making our personal time more enjoyable
Maintaining and strengthening personal relationships through being more present and engaged with loved ones
How to unwind after work: 13 tips to de-stress
Unwinding after work can help you leave behind the stresses of the workday and relax. Let these tips help you create rituals that support your transition from the pressures of work to relaxation.
1. Engage in physical activity
Physical exercise may release feel-good hormones in your body, which can improve your mood and reduce feelings of stress. A jog or walk in the park, playing a team sport, a gym session, or simple stretches at home can help clear your mind. Even a short walk can help you de-stress after work.
💙 Discover the healing power of a Nature Walk in the Walk Away Stress series.
2. Practice mindfulness or meditation
Focus on the present moment to help reduce worries. Just a few minutes of sitting quietly to focus on your breath, or using a guided meditation, can help calm your mind.
💙 Use mindfulness to leave the worries of the workplace behind in this Letting Go of the Day meditation.
3. Establish a post-work ritual
A consistent routine can signal to your brain that it's time to shift modes. Change out of your work clothes, take a shower, or make a ritualistic cup of tea or delicious dinner to transition from work and personal time.
💙 Let this short Shut Down Routine meditation be a part of your post-work ritual.
4. Dedicate time to hobbies
Relieve work-related stress with activities you enjoy. Whether it's painting, reading, gardening, or playing an instrument, or even listening to your favorite tunes, hobbies can provide a satisfying and productive escape.
💙 Explore The Power of Hobbies to help us relax and even become more productive.
5. Enjoy quality time with loved ones
Spend time with family or friends, sharing experiences and enjoying laughter together to enhance your mood and create a supportive environment to unwind after work.
6. Prepare for tomorrow
List your top priorities for the next day to help avoid work-related stress by providing a sense of control and readiness.
7. Use calming music or sounds
Listen to calming tunes or nature sounds to create a tranquil atmosphere, which can help in preventing work-related stress and anxiety.
💙 Ease into the late afternoon and early evening by pressing play on Calm’s curated playlist for relaxation, Mellow Afternoon Ambient.
8. Take a hot bath or shower
Use the warmth from a bath or shower to help ease muscle tension, calm the nervous system, and help you de-stress after work.
9. Try deep breathing exercises
Deep and mindful breathing can activate your body's relaxation response, helping lower stress levels, reduce blood pressure, and promote a sense of calm.
💙 Breathe into Relaxation with this short meditation to help you release the pressure of stress in your body and mind after work.
10. Limit screen time
Reduce exposure to screens, especially from work emails or stressful news, to help you unwind after work and prepare for rest before bedtime.
11. Read a book
Enjoy a good book to transport you to another world, and provide an escape from work-related stress.
12. Prepare a healthy meal
Nourish your body with healthy ingredients. Cooking can be a creative and fulfilling way to unwind after work.
💙 Discover how moving from mindless to Mindful Eating can help you connect with your food and reconnect with yourself.
13. Reflect with journaling
Write about your day to help process your thoughts and emotions. This practice may allow you to de-stress from work and plan ahead with a clearer mind.
14 signs and symptoms of work stress
Stress affects everyone differently, and what is a stressor for one person may not be for another. Recognizing the signs can help you identify when work is affecting your wellbeing. These symptoms can also be related to other health conditions, so consult with a healthcare professional to rule out any other causes.
Physical symptoms of work-related stress
Fatigue: Feeling constantly tired, even after a good night's sleep
Headaches or migraines: Getting headaches or finding existing headaches worse
Muscle tension or pain: Especially in the neck, shoulders, or back
Digestive issues: Such as nausea, diarrhea, or constipation
Sleep disturbances: Difficulty falling asleep, staying asleep, or experiencing restless sleep
Emotional symptoms or work stress
Irritability or anger: Small issues might provoke a strong reaction
Anxiety: A constant sense of worry or unease about work-related matters
Depression: Feelings of hopelessness or loss of interest in activities you once enjoyed
Overwhelm: Feeling you can't cope with your workload or balance your work and personal life
Lack of motivation or focus: Finding it hard to concentrate, or feeling indifferent about work tasks
Behavioral symptoms
Changes in appetite: Eating more or less than usual
Increased use of substances: Consuming more alcohol, tobacco, or other substances
Withdrawal from social interactions: Pulling away from friends, family, or coworkers
Procrastination or neglecting responsibilities: Delaying tasks at work or home
How to prevent and avoid work stress: 11 strategies
Preventing work-related stress can involve strategies to manage potential stressors and maintain a healthy work-life balance. With the right tips to unwind, you can create a more balanced and less stressful work environment.
1. Set clear work-life boundaries: Establish specific work hours and stick to them. Avoid checking work emails or taking calls outside of these hours to ensure you have time to relax.
2. Learn to say no: Understand your limits and decline additional responsibilities if you're already overwhelmed. Communicate your capacity to colleagues and superiors to prevent overcommitting.
3. Improve time management: Plan your day and prioritize tasks to manage your workload effectively. Use to-do lists or digital planners to help you focus and reduce stress.
4. Develop a supportive network: Build relationships with colleagues who can provide support and understanding, which can make challenging situations more manageable.
5. Practice regular self-care: Enjoy activities that promote relaxation and wellbeing, such as exercise, hobbies, or spending time with loved ones to help maintain your mental and physical health.
6. Optimize your workspace: Organize your environment to promote productivity and reduce stress. Try comfortable furniture and adding personal touches like plants or photos.
7. Take regular breaks: Step away from your desk throughout the day to take a walk, or practice deep breathing to recharge.
8. Seek feedback and clarification: If you're unsure about a task or expectation, ask for more information. Clear communication can prevent misunderstandings and reduce stress.
9. Focus on your achievements: Acknowledge and celebrate your successes, no matter how small. Recognizing your progress can boost your morale and motivation.
10. Consider professional development: Enhancing your skills can increase your confidence and reduce anxiety about work performance. Look for training opportunities or workshops to help contribute to your professional growth.
11. Know when to seek help: If you're struggling to manage work stress, talk to a supervisor, human resources representative, or a mental health professional for guidance and resources to help you cope.
How to unwind after work FAQs
Can exercise really help me unwind after work?
Exercise can be a powerful stress reliever. It can boost the production of the brain's feel-good neurotransmitters to improve your mood and decrease feelings of stress. Physical activity can help you mentally disconnect from work, providing a change of scenery and a new focus for your mind. Whether a vigorous workout or a gentle walk, find an exercise you enjoy to gain an effective tool for unwinding after work.
What are some quick mindfulness exercises for after work?
Quick mindfulness exercises can be a great way to center yourself and reduce stress after a busy day. You might try:
Focused breathing: Sit comfortably, close your eyes, and take deep, slow breaths, concentrating on the sensation of the air moving in and out of your body.
The 5-4-3-2-1 technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can help bring your attention to the present, which can reduce stress and promote relaxation.
How do I keep work stress from affecting my home life?
Keeping work stress from affecting your home life starts with setting clear boundaries. Try to leave work at work, both physically and mentally. This might mean not checking work emails at home, or creating a ritual that helps you transition from your work self to your home life, like changing clothes or taking a walk after you arrive home. Communicate with your family about your need for downtime or support, and engage in enjoyable, relaxing activities during your personal time.
How can I make my home a more relaxing space after work?
Create a relaxing home environment to help you unwind after work.
Keep your living space clean and organized, as clutter can contribute to stress.
Consider soft lighting, calming music, or scented candles to appeal to your senses.
Create a dedicated relaxation area where you can engage in soothing activities like reading or meditation.
Add plants to bring nature to your space.
Make your bedroom ready for sleep, with comfortable bedding and minimal distractions to improve your rest.
Calm your mind. Change your life.
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