9 Effective Ways to Destress After a Long Day

using a paintbrush is one of many ways to destressUnwinding after a demanding day is essential for maintaining your well-being, yet the constant grind of work and responsibilities can leave you feeling drained and overwhelmed. That’s why it’s crucial to incorporate several ways to destress into your routine to decompress and prevent burnout.

This comprehensive guide offers practical methods to help you destress, from mindfulness practices that anchor you in the present moment to the therapeutic benefits of laughter, engaging hobbies, and embracing calming aromas.

You’ll also discover the rejuvenating power of scheduling downtime, immersing yourself in nature, and incorporating physical activity. Whether you seek a momentary escape or a complete reset, these approaches provide a path to tranquility, allowing you to cultivate a sense of calm amidst the chaos and embrace a more balanced, stress-free life.

1. Practice Mindfulness

Mindfulness helps you check in with yourself. Remember to practice Mindfulness by focusing on one mundane activity each day for at least two minutes. Mindfulness describes practices that anchor you to the present moment. Stress reduction techniques like meditation and mindfulness-based cognitive therapy can help boost your mood and reduce stress and anxiety.

When you’re heavily focused on the things that cause anxiety, you’re probably not paying attention to what’s going on in the moment, and Mindfulness changes that. It brings your attention back to how you’re feeling in the present. To start practicing Mindfulness, try downloading a guided meditation app. Find a quiet spot in your home, put your headphones on, close your eyes, and think about nothing while listening to the app’s serene sounds.

2. Take Time to Laugh

A little bit of humor can help you unwind. After a long day, you might still have dinner to make, kids to take care of, or responsibilities to complete. If you don’t have enough time to spare, tell your partner a quick joke or listen to a funny podcast while cooking. Use humor to help you unwind and decompress, even when busy. Spending time with friends can combat loneliness and reduce stress, whether in-person or on video chat—just 5 or 10 minutes.

You could set aside this time to lie down, do nothing, close your eyes, and sit in peace wherever you are. When you get this downtime, you get a much-needed break for your body and brain. Your brain needs to think of nothing, rest, and rejuvenate your mental focus and productivity for the next day.

3. Practice a Hobby

Taking part in a hobby such as painting, knitting, or playing an instrument can help to reduce work-related burnout. Whether you pick up a hobby alone or start with friends, hobbies are a great way to calm yourself, have fun, and maybe even learn something new. The hustle and bustle of everyday life can exhaust you, so you might not think you have time for anything else.

However, taking a break and doing something you genuinely enjoy can positively impact your well-being. Think of anything outside work that makes you happy and schedule such activities after a long day. Consider painting, dancing, or listening to music, to name a few, that can release negative energy and enhance your mood, thereby relaxing you after work.

4. Surround Yourself with Calming Aromas

Calming aromas can affect your mood positively and make you feel relaxed. Use a diffuser with calming aromas, or consider burning a candle with essential oils like lavender, vanilla, and lemongrass. These may help you enter a calming state of mind and unwind after a tiring day at work. Exposure to certain scents via candles or essential oils may be incredibly calming.

Aromatherapy is the practice of using scents to boost one’s mood. It can also decrease anxiety and improve sleep. Light a scented candle and breathe in your favorite scent. Focus on the sounds, scents, and sensations you notice and enjoy each moment as it passes.

5. Spend Time in Nature

young adult relaxing in a parkAfter working throughout the day, you need a change in your surroundings. Hence, it will help your body relax when you move outside. Sometimes referred to as ‘ecotherapy,’ spending time with nature can help you relax and reset your mental energy to be more productive the next day.

Breathing in the fresh air and staying in the greenery enables you to unwind and delete stress. Spending time in nature helps manage stress. As little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being.

6. Listen to Music

One way to destress at the end of the week is to listen to music you enjoy. Music can have positive effects, including decreased anxiety and improved mood. It can also be a form of artistic expression and provide an outlet for any emotions that may otherwise be suppressed.

Who hasn’t put on their earphones and forgotten that the outside world exists? Music is a great way to distract yourself from a long, hard day. It can help clear your mind from workday thoughts.

Exploring your emotions and dealing with anxiety, depression, and other complicated situations can be a good use for this tool. You can also pair it with stress-relieving activities like wrapping yourself in a fuzzy blanket, making tea, and listening to soothing music. Music can help you regulate your emotions, lessen your anxiety, increase your energy levels, and boost your mood.

7. Take a Hot Shower

A hot shower is the most obvious place to start practical ways to relax after a long day. There’s nothing quite like standing under a stream of warm water after a long day of work to soothe your muscles and wash away the stress. It’s also a great way to clear your mind and release the day’s worries and pressures.

By adding aromatherapy oils to your shower routine, you can get that extra boost of stress relief that you need at the end of the day! A hot shower can lull you into a relaxation almost impossible to replicate any other way.

8. Read

Reading is a great way to unwind and clear your head while exploring new ideas, worlds, and characters. A good book is like a vacation from your hectic life without the need to travel anywhere! Escape from the tension of a long day at work by opening up a book of your choice. Reading can entertain you and also reduce your stress levels. It will get your mind off any work-related tension and recharge you for the next day.

9. Exercise

Exercise is good for more than just staying fit and active. While exercising, your body releases endorphins, neurotransmitters that help you feel happy and motivated. Being active can also take your mind off your anxieties by forcing you to think about your movements and coordination. Regular physical activity, such as brisk walking, can improve your quality of life and relieve stress, tension, and anxiety.

After incorporating exercise into your daily routine, you may notice a significant improvement in your mood and overall well-being. Regular exercise is essential for maintaining a healthy lifestyle. It helps with weight management and boosts mood and energy levels.

Frequently Asked Questions

What is Mindfulness, and how can it help me destress?

Mindfulness is being present and fully engaging with the current moment. It can help you destress by allowing you to create distance from stressors and focus on the here and now.

How can laughter reduce stress?

Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. It can also reduce stress hormones, making you feel more relaxed.

Why is it important to schedule downtime?

Scheduling downtime ensures you have dedicated time to relax and unwind, preventing burnout and helping you manage stress more effectively.

What are some hobbies that can help me relax?

Hobbies like painting, dancing, and listening to music can release negative energy, enhance your mood, and help you relax after a long day.

lady dancing in a dress

How do calming aromas affect stress levels?

Calming aromas, such as lavender or chamomile, can soothe the mind and body, helping to reduce stress and promote relaxation.

Can exercise help reduce stress?

Yes, exercise can help reduce stress by releasing endorphins, improving mood, and distracting from daily stressors.


Finding effective ways to destress after a long day is essential for maintaining mental and physical well-being. The methods discussed in this article offer a variety of approaches, from Mindfulness and exercise to engaging in hobbies and surrounding yourself with calming aromas. By incorporating these techniques into your daily routine, you can better manage stress, prevent burnout, and rejuvenate yourself for the next day’s challenges.

Remember, the best way to destress is the one that works best for you, so feel free to experiment with different strategies until you find your perfect fit. BioScan can also provide more information about a patient’s overall health status to effectively utilize distressing techniques, such as Mindfulness and exercise.


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