How do you relax when you finish work? What do you do to switch off? Or don’t you? Do you struggle to unwind after a particularly busy or stressful day?
For many people, the transition from work mode to relaxation is a difficult one to make, especially for those with a to-do list as long as your arm to complete once you actually clock off from work.
However, resting and relaxing should never be sacrificed in pursuit of getting things ticked off. This will only drain you more and impact your health in so many ways.
This article is going to look at some different ways you can actually switch off after a busy day to help you feel more rested and relaxed.
Create a transitional ritual
Your brain needs a signal that the work day is over; it can’t always automatically shift modes. A transition ritual helps with this massively. It doesn’t need to be elaborate, just something you do on a regular basis when you get home, for example, drinking a specific drink, having a shower when you get home or hitting the gym or exercising right after work.
This signals to your brain it’s time for your nervous system to respond accordingly. And pretty soon, the habit becomes all the signal your brain needs to let go of the work day and move you towards a more relaxed state of mind.
Move your body before resting your mind
As touched upon above, exercise is a great transitional habit to have. But movement is different to structured exercise.
You simply need to move your body. Maybe try dancing it out when you get home. Put on headphones and move your body to the music. This can help release some excess tension, which can metabolise cortisol that might have accumulated during the working day. You don’t need a full workout: yoga, a quick walk or something low-impact can be all you need to disperse this energy so you can move forward to get your brain to calm down too.
Give your brain something that is low stakes
Sure, your working day might produce some mental stress, but you might still be craving a mental release to help distract your mind. This is where low-stakes games can be beneficial. If you’re moving from something actively demanding to something passive, like lying on the sofa, your brain isn’t actually resting, it’s still in reactive mode, and it’s not giving you genuine mental rest. Instead, try to do something low stakes. A crossword, or maybe a game of online solitaire, or reading a book, even a few pages, can work.
This is giving your brain something else to focus on, a chance to use some mental energy, and signalling it’s time to downgrade from alert to something less taxing.
Remove your phone
Not entirely or for the rest of the day, just a short period. This is useful for those who are connected all day at work and don’t get a chance for silence or to be alone. Put your phone in another room for an hour. Maybe take a bath, leave it on your bed, and allow yourself the chance to be uncontactable for a short period.
The thing is, the low-level availability your phone delivers in your life isn’t conducive to rest; it keeps you alert for longer than you need to be. And removing the temptation to check it constantly can help you relax when you get home from work. You don’t need to switch it off, just have it somewhere it won’t distract you as much.
Create a pre-bedtime process.
That last hour of your day before you go to bed is important, and you need to protect it as such. What you do in this hour can massively impact your sleep quality, and if you’re not doing anything relaxing, your brain won’t get the signal that it’s time to wind down. This is similar to the transition ritual mentioned earlier. But instead of signalling it’s work’s over time, you’re focusing on preparing for sleep.
What you do is entirely up to you, but things like reading, listening to gentle music or doing something creative can be part of this wind-down before bed. Turning the light down or off can work, as can settling into a sleeping environment, i.e., a darkened, cool room to give your body a chance to exhale before you go to sleep.
Switching off after a long day at work isn’t always easy, but having some small habits and hints in place can work wonders and give your mind and body the opportunity to move from work mode to relaxed mode.
