5 ways to switch off after work
Ideas to help you unwind after a stressful day.
Whether you’re a frontline worker or working from during a Covid-19 lockdown, you might find it difficult to switch off and relax after work – but it’s so important to try.
Self-care is vital during times of stress, and you deserve a decent break at the end of the day or your shift.
Here are some ideas to help you unwind after a busy day.
Aim for a smooth transition between work and home
Use the time between work and home to transition from ‘work mode’ to ‘relax mode’. Try not to spend your commute worrying about work or making work-related phone calls.
Depending on the length of your commute, you could:
Listen to music
Listen to a podcast
Do some deep breathing exercises
Read or listen to a book
Visualise how you’re going to relax when you get home
Create a Worry Map to let go of your worries
If you have a short commute, consider spending 5-10 minutes in your car or sitting outside before going into your home. Use this time to breathe, listen to something uplifting, or quietly reflect away from distractions.
Create an after-work routine
Make coming home something to look forward to. Create an after-work routine that’s filled with things you love – be that a shower, walk in nature, your favourite snack or drink, or whatever else helps you ease into home life.
If you share your bubble with others, consider asking them to give you some space when you first get home. This can be especially important if you live with small children or have family commitments to attend to after work.
Even taking 20 minutes to yourself before getting stuck into family life can make a big difference to your state of mind.
Take time to breathe
Deep belly breathing is one of the most effective ways to destress from any situation. It puts a hand-brake on your body’s fight or flight response and promotes feelings of calm.
Try to set aside at least five minutes to breathe deeply, either on your way home from work or during your after-work routine. Breathing deeply before bed can also help you fall asleep.
Aim to complete at least two every day. Try the breathing tool in the Mentemia app to practice your breathing.
Do something you love
Whether it’s watching a movie, calling a friend, reading, playing a video game, cooking or baking, listening to music – aim to do at least one thing you love after every shift.
This will give you something to look forward to each day and hopefully distract you from the stresses of work.
Plan for laughter
Laughter is incredibly important. It rewires the brain for hope – and it feels good. Try to plan for laughter. Watch a comedian on YouTube, call a funny friend, visualise some memories that made you laugh.
Workers of all kinds have long understood the importance of humour, even during stressful times. Laughter isn’t insensitive – it’s an excellent coping mechanism. A good laugh triggers the release of endorphins, one of the body’s feel-good chemicals. Laughter will help you relax, recharge, and feel better.