Tired of doomscrolling? Here are some easy ways to de-stress post a hectic day at work

There are many easy ways to de-stress post a hectic day at work (Picture Credit: Pexels)

The clock finally strikes six. You’ve spent the day juggling deadlines, dodging meetings, and surviving the digital noise — and now your body feels like it’s been through a marathon. Yet, relaxation doesn’t come automatically.

According to wellness expert Dr Narendra K Shetty, Chief Wellness Officer, Kshemavana Naturopathy and Yoga Center, Bengaluru, stress isn’t just mental. “It triggers real hormonal responses like cortisol and adrenaline. To restore balance, your body needs conscious, mindful decompression.”

Dr Shetty suggests 10 ways to unwind and de-stress after a long workday:

Start by slowing your breath: Nothing so simple, yet so powerful. Taking five to ten minutes for slow, deep breathing can activate the parasympathetic nervous system — the body’s natural ‘calm switch’. As Dr Shetty explains, “This kind of mindful breathing improves oxygen supply to the brain, easing fatigue and quieting an overactive mind.”

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Unwind with gentle evening yoga: Swap post-work slouching for a few gentle poses. Shashankasana (Child’s Pose) and Suptabaddhakonasana (Reclined Bound Angle Pose) help release muscular tension. “A light yoga flow in the evening isn’t about stretching — it’s about signalling to your body that the day is done,” Dr Shetty adds.

Take a digital detox: We’re all guilty of scrolling before bed, but the blue light from screens plays havoc with melatonin. “Try switching off at least an hour before sleep,” suggests Dr Shetty. “That single change can reset your sleep rhythm more effectively than any supplement.”

Walk your worries away: A short mindful walk, preferably outdoors, helps stabilise mood and releases endorphins — the body’s natural happiness boosters. Walk slowly, notice your surroundings, and let the day’s noise fade into the background.

Eat early, sleep better: Having an early, light dinner can make a surprising difference to how deeply you sleep. Heavy meals before bedtime confuse digestion and delay rest.

Sip a warm herbal infusion: Put the kettle on. Chamomile, tulsi, or turmeric milk are simple, time-tested relaxants. “These herbs naturally reduce stress hormones and induce calm,” notes Dr Shetty.

Write it down: Journaling isn’t just for dreamers — it’s therapy on paper. Writing down your thoughts or moments of gratitude helps untangle mental clutter and brings perspective.

Let go with deep relaxation: Progressive muscle relaxation — consciously tensing and releasing muscles from head to toe — melts away hidden tension stored in the body.

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Tune into calm: Music therapy isn’t about playlists, but about peace. Gentle instrumental or nature sounds can slow your heartbeat and soothe frayed nerves.

Soak your stress away: Whether it’s a hot shower or foot soak, hydrotherapy is one of the oldest and simplest ways to release tension and reset your senses.

FAQs on how to destress after a hectic day at work:

1. What are some quick ways to relax right after work?

You can start by taking deep breaths, changing into comfortable clothes, and detaching from work-related screens. A short walk, listening to calming music, or taking a warm shower can help your mind and body unwind quickly.

2. How can exercise help reduce work stress?

Physical activity releases endorphins — your body’s natural stress relievers. Even light exercises like yoga, stretching, or a 20-minute jog can improve mood, relieve muscle tension, and help clear your mind after a long day.

3. What are some relaxing hobbies to try after work?

Reading, cooking, gardening, painting, or journaling are great stress-busting hobbies. Doing something creative or hands-on helps shift your focus away from work and promotes relaxation.

4. How can I mentally separate work from personal life?

Create a “wind-down routine.” Turn off work notifications after office hours, tidy your workspace, and plan a relaxing evening ritual — such as a walk, tea break, or meditation — to signal your brain that the workday is over.

5. Can good sleep help in managing work stress?
Absolutely. Quality sleep restores your body and mind. Try to stick to a consistent sleep schedule, avoid caffeine late in the day, and keep screens away before bedtime to ensure better rest and lower stress levels.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.