Counting minutes till Friday evening for that well-deserved break? It might be time to establish a better after-work routine to feel less exhausted midweek.
We feel you — that’s why we’ve put together a list of 10 ways to relax after a long day at work. So, grab a cup of coffee, settle into a comfortable spot, and let’s dive in.
Why do You Feel Stressed and Exhausted?
You’ve probably heard phrases like “I’m exhausted” or “I was so tired after work.” Unfortunately, these sentiments are all too common today. In fact, nearly six out of ten workers in the United States reported feeling at least moderate levels of burnout, according to a 2023 Aflac report.
There are many reasons to why you feel this way, some of which include:
- High Workload: Managing multiple tasks and responsibilities without breaks can lead to both mental and physical exhaustion.
- Unrealistic Deadlines: Constantly racing against the clock to meet deadlines can elevate stress levels and contribute to burnout.
- Lack of Control: Feeling like you have little control over your work or environment can enhance feelings of helplessness and frustration.
- Poor Work-Life Balance: When work spills over into your personal time, it becomes challenging to relax, leading to chronic stress.
- Emotional Labor: Dealing with difficult clients, customers, or coworkers can be emotionally draining, leaving you feeling depleted by the end of the day.
These factors, whether individually or combined, can lead to chronic stress and exhaustion — which in turn result in poor performance and failed tasks. This creates a vicious cycle, where stress leads to mistakes, and these mistakes cause even more stress.
Recognizing when you’re caught in this cycle and giving yourself a good rest is important.
Why Is It Important to Rest?
Taking a break allows our minds and bodies to recover from the day’s stresses. When we don’t rest, it builds up, leading to burnout — a state of emotional, physical, and mental exhaustion.
Resting is how our bodies stabilize. A good break from work has many crucial benefits for our bodies:
- Disconnecting from work-related thoughts and responsibilities;
- Improved sleep quality;
- Reduced physical and mental stress, which improves overall health;
- Enhanced mood and energy levels, making personal time more enjoyable;
- Maintaining and strengthening personal relationships by being more present and engaged with loved ones.
How to Rest: 10 Ways to De-Stress
As the old English saying goes, “A change is as good as a rest.” What does that mean? It suggests that the best way to rest is to engage in something different that distracts your mind from work.
Immersing yourself in other activities helps you forget about work stress and focus on something else. This kind of distraction can reduce negative emotions by enhancing positive ones and facilitating cognitive reappraisal, problem-solving, a sense of meaning in life, and needs satisfaction.
1) Create a Transition Ritual
Create a ritual that marks the end of your workday and the beginning of your personal time. This could be as simple as changing into comfortable clothes, turning off all your working tabs, or going outside to take a few deep breaths.
This ritual helps signal your mind and body that it’s time to relax.
2) Try Deep Breathing Exercises
Deep breathing exercises can quickly reduce stress and help you relax. Try the 4-7-8 breathing technique:
- Breath in quietly throat your nose for 4 seconds;
- Hold your breath for a count of 7 seconds;
- Exhale forcefully through the mouth, making a “whoosh” sound for 8 seconds.
Repeating the cycle up to 4 times will calm your nervous system and help release tension.
3) Take a Walk Outside
Spending time in nature, even if it’s just a short walk, can significantly reduce stress. The fresh air, natural light, and change of scenery help clear your mind and refresh your body, making it easier to leave work behind.
What’s more, walking increases blood flow and circulation to the brain and body. It has a positive impact on the hypothalamic-pituitary-adrenal (HPA) axis, your central nervous response system. This means you reduce your stress levels and calm your nerves when walking.
4) Disconnect from Work
Make a conscious effort to disconnect from work-related tasks and thoughts. Avoid checking work emails or taking work calls after hours. This boundary-setting is important for maintaining a healthy work-life balance and ensuring you get the rest you need.
It’s especially relevant for those working remotely when you can’t simply disconnect from work by leaving the office.
5) Practice Yoga or Stretching
Gentle yoga or stretching can help release the physical tension that builds up during the day. These practices promote relaxation, improve circulation, and help calm your mind, preparing you for a restful evening.
6) Find Yourself a Hobby
Enjoying your hobby can be a great way to decompress after work. Whether it’s painting, gardening, cooking, or playing a musical instrument, hobbies allow you to focus on something enjoyable and take your mind off work-related stress.
7) Listen to Relaxing Music
Music has a powerful effect on our emotions. Since music is an enjoyable activity, it can activate the release of endorphins, creating a general feeling of well-being.
Create a playlist of soothing music or sounds that help you relax. Classical music, jazz, or nature sounds — listening to calming tunes can lower stress levels and enhance your mood.
8) Read a Book
Reading can provide a mental escape from the stresses of the day. Choose a book that interests you — fiction, non-fiction, or poetry. Reading helps shift your focus and relaxes your mind, making it easier to unwind.
9) Practice Mindfulness or Meditation
Mindfulness and meditation are effective tools for reducing stress and enhancing relaxation. Just a few minutes of focused breathing or guided meditation can help you let go of the day’s worries and find inner peace.
10) Enjoy a Warm Bath
A warm bath is a classic way to unwind after a long day. The warm water relaxes your muscles, while the soothing environment helps calm your mind. Consider adding Epsom salts or essential oils like lavender to enhance the experience and promote relaxation further.
Choose the Right Company
Resting after work is important for releasing stress and exhaustion, allowing you to recharge and maintain a healthy balance in your life. However, rest isn’t just about doing nothing — it’s about actively taking care of yourself so you can thrive both at work and in your personal life.
At Apliteni, we provide tools and resources to support work-life balance, including compensation for sports and health activities, educational opportunities, books, and home office setups, aside from unlimited PTO.
Stay tuned for more advice on maintaining a healthy relationship with your work from the Apliteni team.
