How to Decompress After Work: Relaxing After a Long Day
Whether you work from home or commute, learning how to decompress after work is important for both your health and well-being. Decompressing physically and/or mentally is important to wind down and leave your work behind. Recharging yourself is necessary so that you have enough energy to take on the next day and anything it brings.
Benefits of Relaxing After a Long Day at Work
Relaxing after a long day at work doesn't just feel good, it's also beneficial. It can reduce stress, improve your physical health, and make you more mentally alert. Knowing how to decompress after work can help prevent burnout by letting your body recharge so that you can be energized for the following day.
Recognizing Stress and Burnout Symptoms After a Long Day
You may experience emotional, physical, and mental exhaustion brought on by additional stress. Burnout happens when you feel emotionally drained and are unable to reach high demands or large goals. Once you notice the symptoms of burnout, make sure to address them right away to avoid them worsening.
Here are some ways to identify stress factors:
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Having a hard time falling asleep.
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Your appetite fluctuates.
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You frequently have headaches after a long day.
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There are changes with your vision such as blurriness, floaters, and dry eye.
If you’re consistently noticing the symptoms above, it’s important to put together a plan to destress and decompress to prevent long-term effects.
How to Decompress After Work With Quick Techniques for Stress Relief
If you're feeling extremely overwhelmed, you might want stress relief immediately. Finding relief quickly can help you think clearer and take the emotion out of the situation. After a long day at work, quick techniques to use include taking a shower, practicing breathing exercises to do in a zero gravity chair, and cooking a nice dinner.
1. Practice Breathing Techniques to Decompress
Controlling your breathing can help you decompress after work. Practice mindful breathing techniques to lower your cortisol levels, which is your body's stress hormone. Taking just a few seconds out of your busy day can help reduce stress.
If you find yourself stressed and needing to slow down, set the intention of slowing down and find a place where you can focus on your breathwork. Breathe in slowly, feeling your breath go deep into your lungs. Exhale slowly, feeling the air and stress leaving your body. Repeat the process for one minute.
2. Laughter is the Best Medicine
Need a quick pick-me-up? Laughing is one of the fastest ways to reduce stress after a long day and immediately boost your spirits by releasing endorphins. You can stimulate multiple organs at once when you laugh, such as your heart, muscles, and lungs, while improving circulation. If work stresses you out, try calling your funniest friend, read a few jokes, or look at silly pictures that make you laugh.
3. Cool Off With a Shower to Promote Relaxation
Taking a warm shower can promote calmness and allow you to forget about any problems you have. Turn your shower into a mini spa by using a shower steamer with a relaxing scent, such as lavender, eucalyptus, or peppermint. Add a waterproof bench to further enhance your "spa" experience, and incorporate different scented diffusers or candles to set the mood.
4. Cook Your Favorite Dinner
Cooking dinner is a great way to learn how to decompress after work. Cooking engages all of your senses while making you feel more relaxed and at ease. Cooking shifts all of your focus and energy into making, tasting, and looking at food.
Enhance your cooking experience by reading the entire recipe and ensuring you have all ingredients on hand. Put on your favorite playlist, and grab a glass of wine if you'd like. Picking an easy recipe will ensure you stay calm while cooking, but if you find yourself getting stressed, enlist some help to make cooking even more enjoyable.
5. Treat Your Mind and Body with a Zero Gravity Lounge Chair
Using a zero gravity chair like the Motion Mastery is a quick way to decompress after work and can make you feel more relaxed. You can use the zero gravity chair for both physical and mental activities such as meditating, yoga, or taking a nap. If you want to take your relaxation to the next level, try the massaging or heating features to melt away your stress.
Creating a Night Time Routine to Set Boundaries Between Personal and Work Time After a Long Day
Having a night time routine after a long day at work can signal to your body that it's time to wind down and leave your worries from the day behind. Perform the routine about an hour before bed so that your body knows to calm down and prepare for sleep. During your nightly routine, get into the habit of putting away your phone and laptop, and avoid working out. Below are more ways to help separate your work time from your personal time.
Listen to a Guided Meditation to Unwind Brain After a Long Day
If your mind is constantly racing and you can’t figure out how to decompress after work, try listening to a guided meditation for beginners. A guided meditation means that an instructor will guide you through your breathwork, whether it's in-person or through an app. Guided meditations are perfect for those who are unsure if they're doing it correctly or who have a hard time quieting their minds.
To add guided meditations to your nighttime routine, try picking the same time each night and choosing your favorite meditation app or video. Find a nice quiet room, set the mood with dim lighting or candles, and sit in your favorite comfortable chair, or consider looking at zero gravity recliners for an ergonomic addition. With practice you may find that you no longer need a guided meditation and can lead yourself through the session.
Give Yourself a Self-Massage to Release Tension
While many of us would like to get a professional massage every time we're stressed, sometimes it's just not practical. However, you can still add massages to your nightly routine to make you more relaxed and less stressed. Knowing how to give a self massage can help you save money while reducing stress quickly.
There are several different ways that you can give yourself a massage such as with a roller, massage ball, or a zero gravity chair with massage features. A massage gun can directly target trouble spots, while a massage chair can target all around for a full-body massage.
Adding self-massages to your nightly routine is an effective way to decompress after work.
Create a Home Relaxation Room to Decompress After Work Alone
If you have additional space in your home, consider turning it into a home relaxation room. Like its name, a home relaxation room is a place where you go to unwind and calm down. You can fill it with your favorite relaxing tools such as a massage chair, foot soak, essential oils, and more. Visiting the relaxation room before bed can get your body primed for sleep and might even help you fall asleep faster.
Knowing How to Decompress After Work Is a Necessity
Coming home after a long day at work may not be the most relaxing thing, but it can be if you know how to do it right. Think of what makes you instantly happy, and try to do those things first, especially if you had a very stressful day. Once you feel calm, try meditating, doing gentle yoga, or give yourself a massage to build on that feeling of relaxation and zen.
Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.
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