How to Unwind After a Stressful Workday
Practical tips and techniques you can use to help you relax and recharge
In our fast-paced, high-stress work environments, finding ways to unwind and shift from “work mode” to “life mode” at the end of the day is crucial.
Recently, a client from my burnout recovery and well-being optimization coaching program asked me how she could unplug and relax after a long fast-paced, and stressful day. So in this newsletter, I share with you the same practical tips and techniques you can use to help you relax and recharge that helped her as well.
Consistently practicing these methods will signal to your body and mind that the workday is over, allowing you to transition smoothly into your personal time.
Mindfulness and Meditation
Mindfulness and meditation are highly effective tools for calming the mind after a long day.
Mindfulness involves being present in the moment without judgment, which can reduce stress and improve focus. Dedicate at least ten minutes daily to this practice.
Find a quiet place, sit comfortably, and focus on what’s going on around you. Observe your surroundings, gently redirecting your attention from distractions.
Meditation is similar to mindfulness but allows for focused attention on specific elements, such as breathing or bodily sensations.
Find a quiet place, sit or lie down comfortably, and focus on your breath. Observe the air entering and leaving your body, gently redirecting your attention from distractions.
You can also start with guided meditations available through apps or videos. Over time, you’ll develop the skill to quickly relax and switch to a more peaceful state of being.
Breathing Techniques
Breathing techniques are a simple and effective way to achieve quick relaxation.
One of the most popular methods is “Box Breathing,” where you inhale for five seconds, hold for five seconds, exhale for five seconds, and hold again for five seconds.
Another technique is the “4–7–8 Breathing Method,” where you inhale through your nose for four seconds, hold for seven seconds, and then exhale slowly through your mouth for eight seconds. This technique is excellent for reducing stress and calming the nervous system, particularly before bedtime or when experiencing insomnia.
Regular practice of these techniques will make it easier to shift from a work-focused mindset to a relaxed state.
Panoramic Vision and Wide Peripheral Gaze
Panoramic vision and wide peripheral gaze involve focusing on a broader visual field rather than fixating on details.
When we’re stressed, our vision tends to narrow, heightening anxiety. Using these tools helps us relax the mind and reduce tension.
To practice these techniques, choose an open space where you can look into the distance. Focus on the horizon or a wide area without concentrating on specific objects.
Over time, you can even practice this while driving home after the workday, when it’s safe and there are no distractions.
These methods can significantly aid in calming your mind and body.
Additional Resources:
Turning Off Work Devices and Notifications
One of the most effective ways to disconnect after work is to turn off your work phone and notifications.
Work often extends beyond official hours, increasing stress levels. Set boundaries by establishing a time to switch off your work phone, allowing you to focus on your personal life.
This practice requires discipline but is essential for maintaining a healthy work-life balance. You can mute notifications or set them to turn off at a specific time, giving you more time for activities that bring you joy and positively impact your well-being.
Soothing and Calming Music
Listening to soothing music is an excellent way to relax after a hectic day.
Music can influence our mood, slow our heart rate, and reduce stress levels. Choose calming music to listen to during your commute home, while preparing dinner, or simply while unwinding on the couch.
Nature sounds, classical music, gentle melodies, or a playlist of relaxing tunes can have a therapeutic effect, helping you transition into a more relaxed state.
Conclusion
Incorporating these techniques into your daily routine can significantly improve your ability to unwind and separate work from personal life.
Remember, the key is consistency. By making these practices a regular part of your routine, you’ll train your body and mind to recognize when it’s time to relax and recharge.
Here’s to conquering burnout and achieving a healthier work-life balance!
