How to Relax After a Long Day

If you’ve just come home from a long day of work or school, you’re probably looking forward to relaxing. Figuring out the best way to relax can be tough, especially if you’re still amped up from the tough day you had. Fortunately, you have a lot of different options to choose from.

Here are 12 great ways to relax after you’ve had a long day.

1

Take time to laugh.

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After a long day, you might still have dinner to make, kids to take care of, or responsibilities to complete. If you don’t have a ton of time to spare, tell your partner a quick joke or listen to a funny podcast while cooking. Use humor to help you unwind and decompress, even if you’re busy.

2

Do some light exercise.

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It sounds counterproductive, but it works! Exercising helps you clear your head by burning off all the mental energy saved up during a long day at work or school. Regular exercise also helps your body feel more relaxed and stress-free overall, making the next long day easier to get through. Try going for a walk outside, doing yoga or stretching for at least 20 minutes.^{[1]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- Walk around the block or a nearby park if it is still light outside. Better yet, take your dog or your child with you and you can both get some much needed exercise. Focus on enjoying the fresh air and sounds of nature instead of your speed or how far you go.
- Do some yoga poses. Child’s pose, in particular, is great for relaxing the body after a long day.
- If your body feels really tired, just spend 20 minutes doing some deep stretches to loosen your muscles from running around all day.

3

Get outside if you can.

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It will help you relax, especially if you have been working inside all day. Sometimes called “ecotherapy,” spending time in nature helps reset your mental energy so you can be productive again tomorrow. Walk to a local park, sit outside in your yard, or cook dinner on the BBQ outside. The more you get out into nature, the better you’ll feel.^{[2]XTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to source}
- It’s best to get a little exercise if you can, but even sitting outside in a lawn chair or on your porch will help you unwind.
- Use some citronella candles to keep bugs away in the summertime. Having a fan blowing on you will also help keep flying insects out of your personal space.

4

Listen to some soothing music or nature sounds.

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Download some instrumental music like classical or light jazz. Or, throw on a recording of nature sounds. Birds chirping, waves crashing on a beach, or a babbling brook can all help you calm your thoughts and slow your breathing. Plus, this is something you can do while making dinner or putting the kids to bed.^{[3]XResearch source}
- Any type of music you enjoy will work, as long as it promotes peaceful feelings and happiness. If rock is your favorite genre, you might try slow ballads or some classic rock over more dissonant, heavy sounds.

5

Spend time with your pet(s).

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Bonding with your pet promotes relaxation and happiness. They’ve probably missed you while you were away all day, so set aside some time to play with your dog or brush your cat. Give them lots of love and attention to benefit the both of you!^{[4]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- Make this quality time both of you enjoy. Don’t try to give your dog a bath or clip your kitty’s nails now. That’s a chore, not a fun activity!

6

Call or spend time with a loved one.

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Talking with your friends and family can really help you unwind. If you have family at home, do something special together when you get home, especially if your time together is limited. If you live alone, set up a date or phone date with your BFF or mom or sibling just to check in and share some laughs.^{[5]XResearch source}
- Make sure you’re being present with your friends and family when they’re around. Try to stay off your phone and give them your full attention.

7

Take a hot shower or bath.

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Warm water helps relax your muscles and increase circulation. It’s almost like getting a massage, but it’s low-cost and you don’t have to go anywhere. Light some candles, play relaxing music, and soak in the tub for at least 10 minutes.^{[6]XExpert SourceLeah Morris
Life CoachExpert Interview. 21 August 2020.}
- Try adding some bath salts to make your soak smell and feel great.

8

Have a cup of herbal tea.

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Try chamomile, lemongrass or lemon balm, or verbena. Since herbal tea doesn’t have caffeine in it, it won’t keep you awake for longer than you need to be. Plus, sipping on a warm drink can help soothe your body and your mind.^{[7]XResearch source}
- Having a small piece of chocolate or another treat is ok, but don’t eat a lot within 3 hours of bedtime or it may disrupt your sleep.

9

Read a book or magazine.

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It’s a great way to unwind while focusing your thoughts elsewhere. It’s also a wonderful way to get ready for bed, since a book doesn’t require screen time. Pick a novel you want to read and set aside 30 minutes before bed to read a chapter, or save up your magazine subscriptions for this time of day.^{[8]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- Listen to an audio book if you prefer. Visualize the action and setting in your head while you sit or lay comfortably.
- Horror books or intense mysteries might not be the best thing to read before bed. Use your own judgment: if it will keep you up thinking about it all night, save this title for a day off and pick something light-hearted instead.

10

Write in your journal.

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Journaling can help you process your emotions for that day. Set aside 5 to 10 minutes to write about what you did that day, how you felt, or what you’re looking forward to. Get everything off your chest so you can focus on relaxing and unwinding.^{[9]XTrustworthy SourceUniversity of Rochester Medical CenterLeading academic medical center in the U.S. focused on clinical care and researchGo to source}
- Writing down 3-5 things you are grateful for each day is a great way to keep your mood high and release stress. Read it the next morning if you wake up and feel dread about the day ahead.
- You can also use your journal as a tool to help you keep track of stress daily. Then, look back on the entries now and then to review prior stressful experiences.

11

Try meditation.

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Meditating for 10 minutes per day can lower your stress levels. For a simple meditation you can do anywhere on your own, just lie or sit comfortably, close your eyes, and take deep breaths while counting each inhale and each exhale, up to 10. Feel the air in your body as it moves and release all tension with each exhale. If your mind wanders, gently bring your attention back to your breath.^{[10]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- If you’re having trouble meditating on your own, look up a guided meditation video to help you along.

12

Practice mindfulness.

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Stay present in the moment to relax your mind. Lay or sit comfortably in a calm environment. Play some relaxing music if you like, or open the window to listen to the sounds of nature if you live near a lot of trees. Light some scented candles. Focus on the sounds, scents, and sensations you notice and enjoy each moment as it passes.^{[11]XExpert SourceLeah Morris
Life CoachExpert Interview. 21 August 2020.}
- Try focusing on a mantra. Say it over and over to yourself gently as you breathe.
- Good ones for letting go of a long day include: “Sometimes things are the way they are for a reason;” “Tomorrow is a new day;” and “At this hour, you cannot do anything to change, so rest instead.”

Expert Q&A

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Question
What are some ways to relax?
Leah Morris
Life Coach
Leah Morris is a Life and Relationship Transition coach and the owner of Life Remade, a holistic personal coaching service. With over three years as a professional coach, she specializes in guiding people as they move through both short-term and long-term life transitions. Leah holds a BA in Organizational Communication from California State University, Chico and is a certified Transformational Life Coach through the Southwest Institute for Healing Arts.
Leah Morris
Life Coach
Expert Answer
Everyone's a little different, so listen to your body to figure out what you need. You may want to take a warm bath, light some candles, cook a healthy meal for yourself, or call a friend.
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Question
What can I do to relieve a headache after a long day?
Tasha Rube, LMSW
Licensed Master Social Worker
Tasha Rube is a Licensed Social Worker based in Kansas City, Kansas. Tasha is affiliated with the Dwight D. Eisenhower VA Medical Center in Leavenworth, Kansas. She received her Masters of Social Work (MSW) from the University of Missouri in 2014.
Tasha Rube, LMSW
Licensed Master Social Worker
Expert Answer
Try taking a hot bath with Epsom salts, and drinking a hot cup of chamomile tea.
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Relaxing is different for everyone. Listen to what your body needs to figure out what works best for you.^{[12]XExpert SourceLeah Morris
Life CoachExpert Interview. 21 August 2020.}
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Try to stay away from any of your devices, like your phone or computer. Remember: you want to unwind, not stimulate your brain.
If you're taking a a bath, use moisturizing soap or bubbles to moisturize yourself while relaxing. It's like a spa day!
Take a long rest or nap and have a refreshing drink when you wake up, like lemon water or tea.

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