How to Reset After a Stressful Day

The Ultimate Guide to At-Home Relaxation

You know those days where you can’t wait to get home, plop down on the couch, and not move from that spot until it’s absolutely required of you? As society progresses and there are more and more asks of us in our daily lives, I find these days becoming more frequent for me. It’s not normal for us to be consuming this much content and information as constantly as we are- humans were never supposed to be processing this much input on a daily basis, and it’s extremely draining. As my exhaustion builds, I require more mental health days and more habits to help me rest and recover from the burnout. Last week we discussed the signs to look for that indicate your need for a mental health day, now lets get into the ways to reset.

Movement

Exercise is crucial to maintaining mental health overall, and sometimes it can be the ultimate fix for when you’re having a rough time. Working out causes your body to produce more “feel good” hormones like endorphins and serotonin, and less of your stress hormones like cortisol. Regular physical activity also improves the quality of your sleep, which aids in your ability to fully recover after experiencing burnout. Being involved in physical activity can help you get out of your mind and into your body, distracting you from negative thought patterns that spiral and make you feel worse.

Even though I often find that working out is the last thing I want to be doing after a long day, I always feel better after. The good thing is that your exercise doesn’t have to look any certain way, and you don’t have to crank out a high intensity workout to reap the benefits. Anything that gets the blood flowing will help, and oftentimes slower, more mindful movement like yoga can be even more beneficial in these instances. Overall, exercise is a great distraction from the turmoil that exists in your brain and is a physiological cheat code to feeling better.

Getting Outdoors

There are TONS of benefits to getting outside when you’re going through a tough time. For one, just being outside and looking at nature lowers cortisol, releases endorphins, and stimulates the parasympathetic nervous system. Sunlight exposure causes our bodies to produce more serotonin, which helps regulate mood, as well as vitamin D, which helps with cognitive function. Fresh air is also great for the respiratory system, which can play a huge role in boosting energy levels. Getting outside opens the door to maximizing on other benefits, like participating in social activities and reducing isolation, or being able exercise while outdoors. As humans, we are meant to spend our time outdoors, and when I go too long without making it a point to spend time outside, I always feel the chaotic effects of being disconnected from nature. When I do get outside consistently, I feel so much more grounded and able to take on the day (this may or may not be intensified by my being an earth sign ;)).

Meditation

Meditation is by far one of my favorite mental health tools, but I didn’t start to enjoy it fully until I let go of the idea of doing it “right”. I’m not going to completely delve into this topic just yet as I plan on doing a whole blog post dedicated to meditation, but here’s what I will say. Release the idea of being able to completely clear your head of thoughts- you’re never going to be able to empty your brain, and you will only face frustration in the process, which defeats the whole purpose. Let go, let loose, focus on your breathing, and just be. The process of meditation is about learning how to release judgements and expectations and become one with your body and mind. Making this a regular habit will help you learn how separate yourself from your thoughts and regulate your emotions. Meditation reduces stress and produces a positive emotional response in the body, helping you to feel better all around.

Reading

Reading requires focus and concentration to immerse yourself in another world. It engages your imagination and creativity, shifting your focus away from anxious thoughts. This is quite a distraction from whatever is going on in your brain! This focused attention has positive effects on the body as well, lowering heart rate and easing muscle tension, which allows the body to relax and be free of stress. Reading is a pleasurable activity that has a slew of benefits for the brain, even outside of mental health purposes.

Journaling

Journaling is a great way to release the thoughts and energies associated with your bad day. There are tons of ways to get into journaling depending on your style- people have published journals with pre-written prompts to help stimulate ideas, there are prompts you can follow online, or you can freestyle your journal entries by just dumping your thoughts. Journaling helps you to process your emotions, identify patterns, manage triggers, track progress, and more. Self-reflection helps you to better understand how you operate, which fosters a more positive mindset. Overall, it’s a great way to wrap up the day with a release.

Put the phone away!

99% of the time, my phone usage is the culprit for me feeling stuck in a sucky mental health state. On days where I am more intentional about being on my phone less, I can really feel the difference. When I start my day with a doomscroll, I feel like it sets the rest of my day up for failure. As I mentioned before, we are in a constant state of consuming information, and it’s too overwhelming on the brain. I don’t know how anyone is supposed to read about everything going on in the world and continue on with their day. While it’s good to be informed, I promise you will notice a difference when you limit your screen time and make it a point to be present and mindful in real life.

Mindful Bath

I saved the best for last! My personal favorite way to unwind, even when I’m not struggling mentally, is to take a bath and make a whole ritual of it. Elements that I like to incorporate include epsom salt, bubble bath, bath oils, dry brushing beforehand, crystals, healing frequencies/meditation music, YouTube videos from my comfort creators, candles, essential oils, soft orange lighting, and more. My bath tub has become my safe space where I can be left alone to soak and recuperate from the day. I like using epsom salt for magnesium purposes because it helps me to relax and fall asleep, but it is also a necessary supplement because many of us are deficient in magnesium, a mineral that plays a huge role in our stress and cognitive processes. I also enjoy using the children’s bubble bath by Dr. Teals- between the lavender scent and the added melatonin, this stuff knocks me OUT. I do whatever it is I feel called to do in the bath, which usually is just listening to healing frequencies as I submerge my whole body for 15-30 minutes.

All in all…

These are just a few popular methods for relaxing and unwinding. Definitely don’t go overboard trying to do it all- getting overwhelmed by these tasks defeats the whole purpose, and I have been here more than a few times. Just experiment with what habits work best for you in your day, and they may not look the same from day to day. Consistency is key, and so is prevention. It’s better to incorporate these habits piece by piece on a regular basis rather than waiting until you’re completely burned out to pull out all the stops. At that point, every task feels like a chore, and you’re not enjoying the self-care to your fullest capacity. Stay aware of how you’re feeling and always take care of yourself!