How to unwind after a hard day at work with little effort and huge effect.

If your job leaves you exhausted, tense, and irritable, you need to establish a post-work routine that promotes relaxation and rejuvenation.

This, of course, is easier said than done. I’ve been dealing with it for years, and some stressors are just too serious to mentally set aside until tomorrow, or so it always seems.

Conflict at Work

This is especially true if you’re experiencing conflict with a coworker or superior, which can occur in any job, whether you’re a waiter, a bricklayer, or an office clerk.

In this case, the cause for sleepless nights may not be the problem itself but the solution, which could involve a confrontation. But whatever you do, don’t let it become an ongoing matter for the sake of a quiet life, because that isn’t what you’ll get.

An after-work unwinding routine may help while you’re figuring out how to deal with this type of stressful situation, but it’s not a viable long-term remedy. It will take resolution and action to properly solve.

A Heavy Workload

Another common stressor is a heavy workload.

When I worked as a waiter in busy establishments, I usually found myself operating in overdrive, which is hard to snap out of. And coping with rude or disrespectful customers was often a cause of tension.

After the shift ended, we invariably had a drink to wind down and relax, but this isn’t the best idea. I met a lot of alcoholics during my stint in the hospitality industry.

Now, as an office administrator, I deal with organizational projects that stretch over long periods requiring thought and creativity. This leaves my mind prone to staying on the job long after I’ve clocked off. I may even dream about it.

And aspiring to be the best at what I do, I always complete routine tasks faster and more accurately than anyone else, functioning for the most part in overdrive, just as I did when waiting on tables.

Unwind After Working From Home

To further complicate matters, I work from home a couple of days a week. So my flat has become my workplace, blurring the division between work and play even more.

The worst thing is, I enjoy it. If my company didn’t insist that our computers be turned off by 9 p.m., I’d probably continue throughout the night.

I only realize how much I need a break after I’ve taken one.

This is when I stop frowning, my headache vanishes, and loved ones feel able to engage with me without fear of having their heads bitten off.

It’s when I return to being a pleasant human being: balanced, patient, and clearheaded.

But this is only possible if I determine boundaries. Not with my employer, who couldn’t be fairer in this respect, but with myself. It means resetting my mind the minute I switch off my computer or leave the premises.

There are many ways of unwinding after work. For the sake of convenience, I favor those I can incorporate into my daily routine. But whatever you choose, it must be enjoyable.

Source: Pexels

10 Ways to Unwind After Work

Whether it’s taking a bath, reading a novel, listening to music, or simply staring at the ceiling and contemplating the mysteries of the universe, do whatever works for you.

Making a routine of it will signal to your brain that it’s time to shift gear from work mode to relax mode. This is no different to keeping a regular bedtime in order to maintain a healthy sleep-wake rhythm.

Below are 10 suggestions, some of which I use myself. I don’t do the same thing every day, but I am always mindful to do something that helps me unwind.

Many of these you could do right now.

1. Unwind After Work With a Walk

It seems a lot of men go to the gym to destress, but this is something I’ve never done. I’m far too shy.

But physical exercise needn’t be about lifting heavy weights or running a marathon. Just taking a walk can do wonders for your stress levels.

Whenever I’m at the office, I make a point of walking home instead of taking the subway.

To be beneficial, it needs to be brisk; more like a power walk than a gentle stroll. And it should make you feel a little out of breath, which increases oxygen intake. This calms racing thoughts, reduces anxiety, and releases pent-up frustrations.

Having said that, an unhurried walk in nature is also a great way of relaxing and clearing the mind. Unfortunately, I live and work in the middle of a city, so this isn’t usually an option for me.

2. Do a Jigsaw Puzzle

I’ve no patience for this sort of activity, but this is how my high-powered boss unwinds after work.

It needs to be a big puzzle that takes several days or longer to complete.

Finding pieces that fit and concentrating on patterns will take your mind off your job, making it a good alternative to meditation. It’s also something you can do with your partner or as a family, making it an ideal way of connecting with others—more on that later.

3. Meditate

Many of the things that help us relax and unwind are meditative by nature, which you may already have noticed in this post. They clear the mind, relieve stress, and cultivate a sense of emotional balance.

But this never occurred to me until recently. I always thought of meditation as a new age concept that only a certain type of person would do.

Fact is, it’s for everyone. You don’t have to bother with the lotus position or combine it with yoga if your body isn’t as supple as it used to be. And you don’t need a special mat, clothing, incense, or any other paraphernalia. Just sit comfortably with your back straight, look downwardly, breathe evenly, and let your mind wander.

The secret is not to assess or analyze your thoughts but to simply let them pass like clouds floating across the sky.

If your mind wanders to something that’s troubling you, focus on an object; maybe an ornament or the flame of a candle.

Alternatively, just lie on the sofa and let your mind roam—but not to your work. Propel your thoughts to something you find calming, appreciating the value of doing absolutely nothing.

Source: Pexels

4. Socialize and Connect With Others

Relationships are essential for mental well-being. Take time to connect with friends, family, or colleagues—especially if you mostly work from home.

And whether it’s your partner or an affectionate four-legged friend, touching, stroking, and cuddling stimulate the release of endorphins and the social bonding hormone oxytocin.

5. Appreciate Music

I was going to call this “Listen to Music,” but making music is equally effective, if not more.

Making Music

This is my favorite way of unwinding after work.

Years ago, a friend persuaded me to go with him to singing lessons once a week after work. Crucial to producing the right sounds were breath management and correct posture, both of which had to be learned.

Of course, these are also essential to meditation.

It was so enjoyable, I was always disappointed when the lesson ended.

I now have a huge collection of karaoke playbacks and still practice whenever I can. No matter how hard or exhausting the day has been, it leaves me on a natural high, feeling rejuvenated both mentally and physically.

I very much regret not having mastered a musical instrument, but can imagine it would have a similar effect. Maybe I should learn.

Listening to Music

I also like to listen to music, which can take me to another world. I particularly like 50s smooth jazz to alleviate agitation.

And then there are the sort of energetic dance tracks that bring everyone to the floor at weddings—you probably know a few without me naming them. I always find these energizing after a hard day at the office, which is great if I have a social engagement ahead of me.

6. Massage

I’ve only ever had a professional massage once in my life, and it was fantastic. Nothing could be more relaxing.

The trouble is, I haven’t gotten around to doing it since. It’s the problem of making an appointment and being punctual; I work flexi-hours and generally stay until I’m finished rather than sticking to a set quitting time.

But there is such a thing as self-massage.

Beat Headaches with a Neck Massage

A neck massage does wonders if you finish work with a headache.

Headaches are often caused by tensed neck muscles brought on by sitting for hours in front of a computer screen—especially if you’re under stress.

Simply run your fingertips along your hairline from behind your ears to the nape of your neck, applying moderate pressure.

You can enhance the effect with an infrared lamp if you have one.

An Ear Massage for the Whole Body

According to Chinese medicine, 120 pressure points are located on the ears, which, when stimulated, have a positive effect on all inner organs.

Run over your ears for a few minutes, gently pinching with your thumb and forefinger. I emphasize “gently”—it shouldn’t leave your ears red. The result should be renewed energy and a feeling of general well-being.

Could it be that easy? Try it.

7. Unwind After Work With Aromatherapy

Fragrance molecules stimulate the nervous system to influence state of mind. That’s why lemon, for example, makes us feel refreshed, rosemary energized, and lavender relaxed.

The latter is often used for men’s grooming products, especially those for shaving and facial hair care. Try lavender-scented mustache wax, for example, to keep you calm throughout the day.

You’ll otherwise find multiple aroma mixtures available in specialist stores designed to help overcome various negative emotions. Let instinct guide you—if you like it, it’s bound to help.

Aroma products to choose from include scented stones, incense sticks, aroma sticks, and essential oil diffusers, to name but a few.

If you find it difficult to wind down before going to bed, take a fragranced, candlelit bath.

Warm water relaxes muscles while candlelight and soothing aroma ease the mind. Just add a few drops of essential oil to your bathwater: most effective for men are lavender and vanilla.

In order not to disrupt the calming effect of your fragranced bath, try not to expose yourself to blue light before getting into bed; i.e., LED bulbs and TV, phone, or computer screens.

8. Eat Chocolate

If you’ve survived a particularly trying day at work, unwind with chocolate.

Because chocolate stimulates the production of endorphins, it’s great for frayed nerves. It also has a slightly intoxicating effect due to a nutrient called anandamide, which is an endocannabinoid.

I favor dark chocolate but find it difficult not to eat a whole bar.

Source: Pexels

9. Nutrition for Reduced Stress Levels

Eating a balanced diet rich in fruits, vegetables, and nuts can make us more resistant to stress. Green foods in particular, like spinach, chard, avocado, cabbage, lamb’s lettuce, and broccoli, are full of iron and other nutrients essential to both mental and physical health.

And, as we all know, staying hydrated is crucial to feeling good. This means plenty of water and herbal teas, not too much coffee, and no sodas.

Limiting caffeine and sugar intake will support overall well-being, making it easier to deal with stress.

10. Create a Space Suitable for Work and Play

You won’t feel comfortable in a cluttered, untidy environment. It will make it difficult for you to concentrate if working from home and impossible to properly wind down when you’re finished.

Invest time in decluttering, and consider adding elements and effects that aid relaxation, especially soft textures, neutral colors, and low lighting.

© 2024, J. Richardson. All rights reserved.