Exercise your body to get out of work.
After many hours of continuous work, both the body and mind need a clear signal to recognize that it is time to change the pace of life. Physical activity is one of the simplest and most effective ways to carry out this transition process.
Physical activity stimulates the body to release endorphins - neurotransmitters that help improve natural mood, and at the same time, supports reducing cortisol levels (the stress hormone).
Depending on your preferences, you can choose a 20-minute brisk walk, do a gentle yoga exercise or simply stretch your muscles to a gentle music background. The key is to prioritize an activity that is interesting enough for you to always have a feeling of anticipation to perform every evening.
Connect with loved ones or spend time for yourself
Maintaining connection with those around you is not only an essential psychological need but also an effective way to relieve stress. Spending quality time with loved ones and friends plays a particularly important role in regulating emotions and strengthening long-term mental recovery.
Even small but regular actions such as a short call to friends every night or walking with neighbors also contribute to lowering stress hormone levels in the body. At the same time, taking a moment of silence for yourself through self-reflecting and self-care habits such as journaling will help you increase psychological resilience and better control emotions.
Actively soothe your mind and prepare for a deep sleep
Creating spaces to proactively relax your mind is a prerequisite for mental health. These moments help the brain have enough time to rest and recover, thereby regenerating cognitive energy and improving problem-solving ability.
You can let your mind be completely relaxed during a quiet walk, while soaking in warm water or participating in creative activities. Another practical solution is to write down your worries on paper or make a list of tasks to handle tomorrow, then temporarily put them aside to officially close the working day in your mind.
In particular, in about 30 to 60 minutes before going to bed, you should stay away from tasks that require high concentration as well as limit exposure to electronic screen devices. Instead, do a few light stretches, read a few pages of books or enjoy a cup of warm tea to put your body into a natural relaxed state.
