Soothing music helps trigger the body’s psychological responses to relaxation, which can further improve your sleep quality. Thus, listening to soothing tracks after work or before sleep can effectively combat everyday stress. For example, Intellect is a self-care mental health application that has guided journaling as one of its core features. You can use prompts and suggestions to log your day or take its free mental health modules to relieve stress and anxiety. However, if you want a minimal interface, focus on privacy, prompts, and more, Presently is a better option for daily journaling. This is a great flow if you need a moment of calm to reconnect with your body and to ground yourself.

If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine. For example, listen to soothing music, make sure the area you sleep in is cool, dark and quiet, put phones and tablets away, and stick to a regular schedule. You can practice guided meditation, guided imagery, mindfulness, visualization and other forms of meditation anywhere at any time. For example, you could meditate when you’re out for a walk, riding the bus to work or waiting at your health care provider’s office. These may include drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances.

Reduce your caffeine intake

Taking a quick meditation session may provide overall relaxation. That makes it one of the best de-stressing activities after work. Enlisting support can also entail having someone to gently remind you to refocus your thoughts how to destress after work and energy if you start getting bogged down by stressful thoughts of work. If you struggle with knowing how to relax after work, you’re not alone. Having a social support system is important for your overall mental health.

how to destress after work

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Your Time To Rest

Though they are both exercises, they have very different effects. While static stretching calms your heart rate, more intense workouts increase your heart rate. After a stressful day at work, yoga and stretching is calming. It slows down the heartbeat and helps release the tension in muscles, which are pretty tight after a hard day.

  • A work-free staycation or trip a few hours out of town can still help you reset.
  • If you find yourself procrastinating regularly, it may be helpful to make a to-do list organized by priority.

Switching between tasks or multitasking can be stressful in itself. Although coffee has health benefits in moderation, it’s recommended to keep caffeine intake under 400 mg daily, which equals 4–5 cups (0.9–1.2 L) of coffee. They noted that regular journaling may be linked to a higher quality of life, more proactive self-care behaviors, and other healthful behaviors, such as taking prescribed medications. Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as magnesium and B vitamins. Even if you’re a naturally disorganized person, planning ahead to stay organized can greatly decrease your stress at work.

Produce prescriptions may promote better heart health

A licensed therapist can share effective stress management techniques. Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress. Inhaling essential oils may help calm the mind in times of stress, anxiety, and insomnia. This popular technique, also known as aromatherapy, focuses on using scents to holistically balance your physical, emotional, and psychological health. And how well and how long you sleep can affect your mood, energy level, focus and overall functioning.