As November settles in, bringing shorter days and cooler weather, many of us feel the shift. With the clock about to “fall back” for daylight saving, the evening hours grow darker even sooner, which can add to the sense of stress and fatigue. With fewer daylight hours and more time indoors, it’s common for stress to build up more easily, impacting our overall well-being. While work stress is a regular part of life, it can become even harder to shake off during the colder, darker months. Finding ways to unwind is not only beneficial for our mental health but essential to our physical well-being too. This article dives into why stress builds up from work, the science behind relaxation techniques, and 10 effective ways to unwind.
Workplace stress is common, but why does it affect us so deeply? A key reason is that most jobs require high levels of mental engagement, problem-solving, and interaction with others—all of which deplete cognitive and emotional energy. A 2019 study from Statistics Canada identified excessive workload and lack of control as two primary sources of workplace stress among Canadians.
Consistent exposure to work stress without adequate relaxation can lead to chronic stress, linked to health issues ranging from insomnia to cardiovascular problems. According to the Canadian Mental Health Association (CMHA), chronic stress can increase the risk of both physical and mental health issues, especially in high-pressure jobs. Unwinding after work is crucial, particularly during winter when stress can become exacerbated by fewer daylight hours and less time outdoors.
Let’s explore ten science-backed ways to destress after work, giving both mind and body a reset.
1. Exercise
Physical activity releases endorphins, the brain’s natural mood boosters, while also reducing cortisol levels, which are associated with stress. A report by ParticipACTION Canada highlights that regular exercise reduces stress and improves mental clarity, helping people develop resilience against workplace pressures.
Exercise doesn’t have to be extensive to be effective—even a 20-minute walk or a quick at-home workout can bring benefits. As we “fall back” to standard time, try to get outdoors while there’s still some daylight, as exposure to natural light helps regulate our circadian rhythms and improve our mood.
2. Deep Breathing
Deep breathing activates the body’s parasympathetic nervous system, which is responsible for inducing calm. The Centre for Addiction and Mental Health (CAMH) in Toronto emphasizes deep breathing as a proven technique to reduce stress, lower blood pressure, and improve mood.
By taking a few minutes to practice deep breathing, especially after a high-stress workday, you signal to your brain that it’s time to switch off. Techniques like diaphragmatic breathing or the 4-7-8 method (inhale for four seconds, hold for seven, exhale for eight) can be very effective.
3. Spend Time in Nature
Being outdoors, even in colder weather, has profound effects on stress levels. Research from the University of British Columbia (UBC) found that spending just 20 minutes in nature significantly reduces cortisol levels and boosts mood. Nature helps us reset and provides both physical and psychological benefits, particularly during stressful periods.
Toronto offers parks and green spaces that can serve as natural escapes. High Park, Don Valley, or even smaller neighborhood parks provide spaces to walk, unwind, and breathe fresh air, helping you mentally separate work and home. If it’s too dark after work, try fitting in some nature time during lunch breaks or weekends.
4. Meditation
Meditation is a powerful tool that has been extensively studied for its stress-reducing effects. According to research published by McGill University, regular meditation can reduce the size and activity of the amygdala, the brain region that triggers stress responses. This means over time, meditators experience calmer, more controlled reactions to daily stressors.
Even five to ten minutes of meditation daily, such as mindfulness or guided meditation, can shift your mental state. Apps like Mindshift from Anxiety Canada provide free guided sessions, making it easy to incorporate meditation into your routine, especially as the weather encourages more time indoors.
5. Listen to Music
Music can have a powerful effect on the mind. Studies conducted by Ryerson University’s SMART Lab in Toronto show that music can positively alter mood by slowing heart rate, reducing blood pressure, and easing muscle tension.
Listening to a playlist on your commute or at home can change the atmosphere and help you feel more grounded. Consider creating a playlist tailored for relaxation or energy boosts, depending on your needs.
6. Journaling
Writing down your thoughts can be a transformative tool for unwinding. A study by the Canadian Positive Psychology Association shows that journaling about daily stresses helps people process emotions and reduce mental clutter, creating a sense of calm and clarity.
Set aside a few minutes after work to jot down thoughts or reflections from the day. This practice can clear the mind, preparing you for a peaceful evening and setting you up for greater mental clarity the next day.
7. Take a Warm Bath
Taking a warm bath isn’t just a pleasant ritual; it’s also backed by science. A 2021 study by the University of Toronto highlighted that warm baths increase blood flow, ease muscle tension, and trigger the nervous system to relax, contributing to improved sleep quality and reduced anxiety.
Adding Epsom salts or calming essential oils, like lavender, enhances the relaxing effects, helping you shift from work mode to rest mode more effectively.
8. Read a Book
Research has shown that reading reduces stress and helps you mentally “escape.” A study by the University of Toronto found that just 6 minutes of reading can slow heart rate and reduce muscle tension, helping people feel more relaxed.
Reading is an excellent way to wind down before bed. Choose a book that inspires or relaxes you, creating a peaceful end to your day without screen time.
9. Practice Gratitude
Gratitude has a unique ability to transform mindset and mood. A 2022 study from the University of Alberta showed that gratitude practices activate brain regions associated with pleasure and reward, helping people feel less anxious and more optimistic about daily challenges.
Reflect on three things you’re grateful for each day, even if they’re simple. This habit can be a powerful way to maintain a positive outlook during the colder, darker months.
10. Stretching or Yoga
Stretching or doing yoga promotes flexibility, improves circulation, and encourages mindfulness—all essential for stress reduction. According to the Canadian Psychological Association, yoga and stretching can decrease stress levels by promoting deep breathing and improving blood flow, which helps to lower the body’s overall stress response.
Incorporating stretching or yoga into your routine can also improve sleep and physical relaxation, making it an excellent way to end the day. Gentle stretches, especially focused on areas like the shoulders and neck (where stress often accumulates), provide a fast path to relaxation.
As we adjust to the time change and the early evenings of fall, creating time to unwind after work is essential for both our physical and mental health. From exercise to gratitude practices, these science-backed methods can help reduce work-related stress and offer relief in the darker months, setting you up for better well-being as you recharge for each new day.
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