After a stressful day it can be difficult to turn off our negative thoughts and feelings. It can be easy to bring stress home after a long day at work, an argument with a friend, or whatever it may be that brought you down. It is important to take care of yourself after a stressful day by checking in with yourself and allowing a mental reset. Taking a mental reset can help in better managing your stress and not allowing it to continue the remainder of the day into the next. The following are ten tips and strategies you can use to help unwind after a stressful day:
Write down your thoughts: Upon returning home after a stressful day, it can be easy to dwell on the negative thoughts and feelings that had been experienced. After walking in the door (or even before leaving your desk), it is good to write down your thoughts and experiences, this allows you to express the negative emotions but also to walk away from them. In the process take the time to reflect on things that you are grateful for, this can help to shift the focus from your stress to the things that bring joy to your life.
Spend time outside: Spending a few minutes outside in the fresh air can bring a nice mental reset. Taking a moment in the sunlight can give a boost to your vitamin D which is proven to boost your overall mood.
Focus on your breathing: Take time to bring awareness to your breath and follow a guided meditation. Bringing awareness to and controlling your breathing helps in calming your nervous system- when your nervous system feels reassured and calmed it helps to increase your overall mood. You can do this by practicing breathing exercises such as breathing in and out to the count of four or following a guided meditation. Guided meditations can be found on YouTube or you could download an app on your phone (some examples are: Headspace, Calm, The Mindfulness App).
Listen to music: Listening to your favorite playlist can help to distract your mind from the negative thoughts. You can listen to music if you have chores or responsibilities you need to conquer, this can make these tasks seem more manageable.
Read a book: Pick up a book or magazine that you find interesting and find a comfy, quiet space to read. This can help distract and shift your focus to something other than your stressful day.
Spend time with loved ones: Take time to talk to or spend time with those you love, whether it be a telephone call or in person. Spending time with and talking to those you feel supported by can help to process negative emotions and/or increase your overall mood.
Get creative: Now not everyone enjoys creative expression or finds themselves to be crafty but for those that do take time to channel your feelings in a creative way! Take time to engage in whatever creative activity you enjoy most- painting, drawing, coloring, knitting, etc.
Exercise: Exercising pumps your endorphins which assists in increasing your overall mood. There is not a set type of exercise recommended other than to get your body moving! Whether you enjoy intense cardio, weight lifting, stretching, yoga, or going on a nice, brisk walk. Bonus: incorporate exercise into your daily routine!
Watch TV or a movie: Take time to get cozy and indulge in your favorite movie or TV show.
Schedule a mental health day: If you find yourself facing increased stress on a frequent basis with difficulty in unwinding, take time to schedule a day off (if feasible) to have a full day reset. Take a day to unwind and engage in activities that bring joy to your life.
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