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6 Best Ways To Relax After A Hard Day’s Work

It’s not uncommon to experience stress after work each day. Work-related stress arises when demands at work exceed your ability to handle them in that period. Indeed, this stress has its repercussions on your health and overall wellbeing. That said, work-related stress causes physical conditions like muscle tension and pain, headache, chest pain, increased cholesterol levels, weakened immune system, etc. It also triggers irritability, anxiety, forgetfulness, restlessness, and mood swings. Statistics reveal that 43% of men battle with work-load stress, making it a condition to address. Fortunately, there are many relaxation techniques to leverage, and you only need to pick the one most suitable for you. So, how can you unwind after a hard day’s work? Here are some ways to consider. 

  1. Practice good nutrition 

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In today’s stress culture, the body’s stress response is constantly on alert, with insufficient time to recover. This causes the adrenal glands to produce adrenaline, cortisol and noradrenaline, the main stress hormones. With prolonged stress, the adrenal glands become overworked and fail to produce these hormones in the right amounts. Do you know you can eat your stress away? According to BBC Good Food, a healthy and balanced diet is instrumental in managing the physiological changes that stress causes. Since your blood sugar levels influence adrenal function, it’s best to stabilise your blood sugar levels for the best results. 

That said, it’s prudent to consume natural, whole foods and include at least five portions of non-starchy vegetables daily. You also want to favour proteins like eggs, lentils, beans, nuts, seeds, chicken, fish, lean meat, etc., as these protein sources stabilise your blood sugar level by slowing down the release of sugar into your bloodstream. Avoid pastries, excess caffeine and sugary cereals if you can. Nutritionists advise that you don’t skip meals during the day. Instead, take in small, regular meals to maintain your mood and energy while reducing irritability after work. 

  1. Go for a walk 

Did you know that walking can significantly reduce stress? Scientists have revealed that brisk walking or jogging is a good way to unwind after a hard day’s work. Moreover, walking comes with other benefits worth considering. For instance, a 30-minute walk daily can reduce your risk of contracting coronary heart disease by 19%. Likewise, it boosts your immune system while giving your leg muscles the needed tone. Indeed, the perks of walking after a long day cannot be overemphasised.

While at it, you can leverage certain tips to make your walking more productive. First, ensure that you purchase shoes with arch support and good heels and wear loose, comfortable clothing. It’s also important to leverage well-lit areas to prevent tripping and related accidents. As a tip, invest in reflective vests to alert drivers of your presence and drink enough water to prevent rapid dehydration. You can also walk around scenic routes to enhance your experience. 

  1. Watch your favourite sports game 

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If you’re a die-hard sports fan, you can reduce your stress by watching your favourite sports game. While taking part in sports physically is beneficial, there are also added mental benefits accompanying watching it. For starters, sport is a healthy distraction, and switching on a game can help you dispel thoughts that stress you out. What’s more, it effectively wards up loneliness and depression while helping you healthily express your emotions. Perhaps you need a hit of motivation for the next day. In that case, you can watch a game to boost your morale for the next day. 

To get efficient results, it’s best to determine what sports you enjoy watching. For instance, you can tune in to a live evening football match if you’re a football lover. And if it’s your team playing and you’re feeling lucky, there are lots of free bets that you can place online if you reckon that your side will win. 

  1. Listen to music 

Research by Queen’s University Belfast revealed that music has the potential to boost positive emotions and reduce stress in adults. Different music types evoke different emotions, so keep this in mind. For instance, happy and upbeat music triggers the release of serotonin and dopamine, responsible for joyful feelings. Likewise, slow and calm music relaxes your body and mind. Also, music is known to distract you from a stressful situation while clearing your mind before returning to the issue at hand. Moreover, it helps dissipate anxiety and depression. Therefore, you’d want to listen to music as a way to relax after a hard day’s work. 

Perhaps you have to prepare dinner when you get home. In that case, you can insert some jazz music to make your cooking more enjoyable. This will also put you in the right mind frame and help you savour your meal. While eating your dinner, you can also play classical music. Classical music has been proven to aid digestion while causing you to eat moderately. Since stress can interfere with your sleep, you can combat this by playing soothing music to relax your mind. 

  1. Reduce your screen time 

Many people spend more time on their smartphones and other devices in the current digital revolution age. Indeed, phones contain entertaining content that keeps you glued. However, many researchers have discovered that constantly checking your devices can adversely affect you physically and mentally. Prolonged screen time can trigger grey matter shrinkage in the brain, causing a reduction in cognitive performance and communication. Moreover, it negatively impacts your sleep pattern, causing insomnia and other sleep deprivation forms. The last thing you want is to go to work tired and drained the next day. What’s worse, prolonged screen time causes eye problems, obesity, poor posture, etc. 

Therefore, it is crucial to limit your screen time when you return from work to aid your relaxation. You can set limits on using your phone and other devices after work. Avoid using your phone before bed, as the blue light emitting from your screen can prevent you from falling asleep. Perhaps certain apps keep you glued to your phone. In that case, you will find it helpful to delete or freeze them to help you reduce your screen time. 

  1. Keep work-related issues at your office

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You’d be increasing your stress levels if you don’t keep your work within the confines of your office. Not only will it impact your family time, but it can also increase your risk of developing depression, as discovered by researchers from the Finnish Institute. It also prevents your brain from making a full recovery, reducing your productivity at work the next day. Moreover, it causes you to live an imbalanced life, increasing your anxiety and stress levels. Your home should be relaxed, and you should resist the temptation to disrupt that relaxing ambience in your living space. 

Therefore, make it a point to set boundaries regarding bringing your work home. Inform your boss or co-workers of your work schedule so that they don’t send emails or calls outside it. It is also essential to plan for the next day for the best results. Instead of planning your day after waking up, you can jot down your to-do list at the office before coming home. By all means, avoid procrastinating and complete your tasks if it’s possible. However, you can continue them the next day if you can’t finish it. As a tip, switch off your phone, laptop, or any devices meant for the workplace so that you are not tempted to use them while at home. 

Relaxing after a long day is beneficial to your health. Hopefully, you’ll leverage these ways for the best results. 

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