6 Tips to De-Stress After a Long Work Day

After a long day in the office, even calm individuals are ready to relax and do nothing. A 2022 study stated that 40% of workers found their job very stressful, 25% viewed their jobs as the number one stressor, and 75% believed that workers have more on-the-job stress than a generation ago. 

Stress can severely hinder employees' productivity. Therefore, after leaving the office after a particularly stressful day, you must focus on de-stressing so that you can be more productive at work the following day.

The following are six ways to de-stress and relax after a long work day. 

Go For a Long Walk

It’s well-known that fresh air and sunshine are two of the best natural de-stressors. Walking boosts the production of endorphins, which reduces stress hormones. Therefore, walking boosts your mood, alleviates signs of depression or anxiety, and helps you physically and mentally unwind. 

But you don’t have to go for a walk. You can ride a bike, go to the gym, play a sport, or do some yoga or pilates. Any exercise will help you feel better after a particularly rough day at work. 

Listen to Music

Music can have a profound effect on relaxation and stress management. Upbeat music can make you feel more optimistic about life. And a slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. 

According to Stanford University researchers, "listening to music seems to be able to change brain functioning to the same extent as medication." They noted that music is something that almost anybody can access, making it an easy stress-reduction tool.

Take a Hot Bath or Shower

Another great way to feel refreshed after work is to take a hot bath or a shower. A hot bath is an essential stress-buster. 

Studies have shown that taking a bath can activate your parasympathetic nervous system, which is the part of your body responsible for relaxation. As your nervous system adjusts to the warming effect of the water around you, you experience lowered stress levels.

And you can take bath time up a few notches with a bath bomb and a self-care playlist that helps you reach the ultimate state of happiness and relaxation. 

Treat Yourself

Treating yourself after work is an underrated way to de-stress after work. Happiness-boosters, known as "pleasures" by psychologists, can measurably lift your mood and reduce stress in the process. 

Your happiness-booster could be a cup of tea, your favorite comedy, reading a book, watching the sunset, or even simply changing into comfy clothes. Whether you’re wearing office clothes or loungewear, changing into a different outfit for the evening is an easy way to mark that transition from work to relaxation. 

It’s important to indulge in anything that brings you joy. And try to mix up your happiness boosters daily so they have a bit of "newness," and you can enjoy them even more. 

Cook Dinner

Cooking engages our senses and can help us de-stress. A Wall Street Journal article talks about how clinics use cooking therapy to treat mental health issues or to relieve stress.

Cooking can also bring back great memories. The smell of a dish might remind you of your grandmother's house or your favorite restaurant or vacation. Allowing yourself to be immersed in these memories as you cook is a therapeutic way to mitigate stress and boost your mood.

Get Sleep

One of the best ways to recover after work is to catch up on sleep. Sleep helps you feel relaxed and gives your mind and body much-needed rest from your day. A good night's sleep has many benefits, including improving memory, sharpening attention, building immunity, and putting you in an overall better mood. 

According to the National Sleep Foundation, adults aged 24-64 should get 7 hours of sleep, while young adults ages 18-25 need 8 hours of shut-eye.

But remember- don’t read a book or play with your phone when you lie down. Any activity while lying down is mindless and doesn’t really give your brain a rest.