Simple Ways to Relax After a Stressful Day at Work

Last Updated on February 12, 2025

It’s no secret that work can be stressful. A recent study found that stress is America’s number one health problem. If you’re like most people, you probably don’t have time for a relaxing vacation every time stress gets to you. That’s why you should read this list of simple ways to relax after a stressful day at work.

What This Article Covers

• Creating a Calming Evening Routine: Learn how simple habits like taking a warm shower, sipping herbal tea, and reducing screen time can help you unwind after work.
• Practicing Deep Breathing and Meditation: Discover effective breathing techniques and meditation practices that promote relaxation and reduce stress.
• Engaging in Light Physical Activity: Find out how low-intensity exercises like yoga, stretching, and walking can help you release tension and improve mood.
• Listening to Soothing Music or Sounds: Explore how calming melodies, nature sounds, and binaural beats can create a peaceful atmosphere and lower stress levels.
• Disconnecting from Work and Digital Distractions: Learn why setting boundaries with work-related emails and digital devices is crucial for mental well-being.
• Indulging in a Relaxing Hobby: See how creative activities like painting, gardening, and playing an instrument can effectively relieve stress.
• Spending Time with Friends: Understand the benefits of social interactions and fun activities that help you relax and take your mind off work stress.
• Going for a Walk: Discover how a simple walk or other light physical activities can help clear your mind and refresh your body after a long day.

Unwind with a Calming Evening Routine

Establishing a calming evening routine can help your mind and body transition from work mode to relaxation. Simple activities such as taking a warm shower, sipping herbal tea, or reading a book can signal your brain that it’s time to unwind. Reducing screen time before bed also helps improve sleep quality, allowing you to wake up refreshed. Creating a consistent routine will train your body to relax more quickly, reducing the lingering effects of workplace stress.

Practice Deep Breathing and Meditation

Deep breathing exercises or meditation can significantly lower stress levels after a demanding day. Techniques like diaphragmatic breathing, box breathing, or guided meditation help calm the nervous system and promote relaxation. Dedicating ten minutes to mindful breathing can reduce tension, enhance focus, and improve emotional well-being. Meditation apps and guided sessions make it easy to incorporate relaxation techniques into your daily routine, even for beginners.

Engage in Light Physical Activity

Physical movement is an effective way to release built-up stress and tension. Low-intensity activities such as stretching, yoga, or a leisurely walk can improve circulation and release endorphins, which naturally elevate mood. Unlike high-intensity workouts that might feel exhausting after a long day, gentle movement helps you unwind without overstimulating your body. Walking in nature or practicing tai chi can be particularly effective for promoting relaxation and mental clarity.

Listen to Soothing Music or Sounds

Music has a powerful influence on mood and stress levels, making it a simple yet effective way to relax. Listening to calming melodies, nature sounds, or instrumental tracks can create a peaceful atmosphere and reduce anxiety. Binaural beats and ambient soundscapes have also enhanced relaxation by helping the brain shift into a more restful state. Experimenting with different genres can help you find the music that best soothes your mind.

Disconnect from Work and Digital Distractions

Setting boundaries between work and personal time is essential for mental well-being. Avoid checking emails or work-related messages after hours, which can prolong stress and prevent true relaxation. Instead, engage in offline activities like journaling, cooking, or spending quality time with loved ones. Creating a tech-free zone in your home or designating a specific time to disconnect can help reinforce a healthy work-life balance, ensuring your evenings are genuinely restorative.

Indulge in a Relaxing Hobby

Pursuing a hobby that brings you joy is a great way to decompress after a stressful day. Activities such as painting, knitting, gardening, or playing an instrument can be therapeutic and rewarding. Hobbies allow you to shift focus away from work-related concerns and engage in something fulfilling. Creative and hands-on activities, in particular, have been shown to reduce stress hormones and enhance overall well-being, making them an excellent tool for relaxation.

Listen To Music

It’s proven that music is one of the best stress relievers. After a long, stressful day at work, listening to your favorite album or playlist can be the perfect way to relax and unwind. Not only does music help you forget about your troubles for a little while, but it has also been shown to improve moods, reduce anxiety, and promote better sleep.

If you’re unsure where to start when finding relaxing music, consider checking out some ambient or natural sound playlists on Spotify or YouTube. These recordings often feature calming instrumental music and peaceful soundscapes to help you de-stress quickly. 

Have Some Fun With Friends

Friends can also help you vent and release any built-up stress. Find an activity you all enjoy and do it together. This can be anything from going out to eat, playing games, or just conversing. Spending time with people who make you happy is a great way to relax and forget about your troubles for a little while. 

Here are some ideas on what to do with friends:

• have a drink together
• go watch a movie 
• play some sports 
• play poker 
• go on a nature hike

Whatever you choose to do, make sure it will take your mind off work and help you relax. Friends provide a great support system, so don’t be afraid to lean on them when needed. 

Go For A Walk

One very simple and healthy thing you could do is walk. The fresh air and exercise can help you relax after a stressful day at work. If going for a walk isn’t your thing, consider another type of physical activity like swimming, biking, or Yoga. All of these activities are great for relieving stress and promoting relaxation. 

Even if you don’t have time for an hour-long workout, just taking a brisk ten-minute walk can make a difference.