Unwinding your Brain After a Long Day at Work
This is a writing sample from Scripted writer Emily Caldwell
After a long day at work, there’s no better feeling than walking in the front door to your home. No matter what type of job you work, every job can be both exhausting and mentally taxing in its own way. In recent research, nearly 44% of surveyed participants reported feeling excessively stressed at work.
With so much to do around the house once you get home, it’s easy to get overwhelmed and send your brain into overdrive. However, unwinding your brain and taking time to decompress is essential to maintaining positive mental health.
Below, explore these easy tips and tricks to help you more easily unwind your brain after a long day at work. These suggestions are designed to give you a break from screen time, allowing your brain to decompress.
Take a Mindful Moment
Even after we get home after work, it’s only normal that the burdens of the day's events continue to rest on our shoulders. Many workers find themselves overthinking things that occurred at work or excessively thinking about the next day’s to-do list. In turn, overthinking can make stress and anxiety worse.
After getting home from work, take a short break to decompress before doing anything else. While you may feel tempted to start storing through the mail or cooking dinner, taking a 5-minute mindful moment can go a long way.
These easy exercises can be done with no equipment necessary, right from your couch. In addition, they help provide a distraction to fixate on if you find yourself overthinking scenarios.
Give Your Brain a Break
During the workday, your brain is constantly working, moving from task to task. When you get home, choose activities that give your brain a break. Instead of choosing games that require brain power like chess, opt to decompress by playing games that are luck-based such as bingo. These types of games offer a fun activity to unwind, without taxing your brain.
Get Some Fresh Air
If you work a job that’s indoors, chances are you’re not getting adequate Vitamin D throughout the day. In fact, many studies suggest that nearly one billion people globally are deficient in Vitamin D! As shocking as this statistic is, it’s easy to see how it can happen when many people are stuck indoors at work for the greater part of most days.
To help unwind your brain after a long day at work, aim to spend at least 15 to 30 minutes outdoors. Both sunlight and fresh air can help us decompress and relax, especially after a tough work day.
Getting some fresh air and Vitamin D can also be combined with light movements, such as a light walk or a jog around the block. If possible, walking in a serene environment such as a local trail or park can also enhance the experience, helping to reduce cortisol (your body’s stress hormone).
If one of your “after work” chores includes walking the dog, this simple practice will serve two purposes!
Incorporate Yoga Into Your Routine
Short yoga stretches are another helpful way to unwind after a long day of work. Whether you join a local yoga studio in your area or try moves at home, many people find that yoga greatly improves their mental health.
In addition to taking a mental break from screens and mentally exhausting tasks, yoga is a great way to fight against bad posture which can come from prolonged sitting (common at desk jobs). If you’re new to yoga, there are many ways you can learn simple moves, such as yoga apps or YouTube videos.
Just a simple 15 to 30 minutes of yoga stretching after work can help give your brain the break it needs. After a refreshing session, you’ll feel ready to tackle the rest of the evening!
Relax in the Bath
Though social media apps like TikTok or YouTube Shorts can be intriguing, they require our brains to closely pay attention. After a long day of work, opt for a relaxing activity that requires no mental work, such as a relaxing bath.
Try listening to some relaxing or soothing music during your bath to create an even better atmosphere, or choose quiet if you prefer. Although it may sound simple, a short bath without distractions is a quick and easy way to practice self-care for your mind.
Finding the Right Brain Break
With some trial and error, it will take some to find the methods of unwinding your brain that work best for you. While some may find a relaxing bath or a mindful moment to be helpful, others may benefit from light movement or getting some fresh air.
Whichever activity you choose, remember that a short “brain break” when you get home from work can go a long way in helping you feel better throughout your evening.
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