How To Unwind After Long Days: Rest as Self-Care

Do some days just feel never-ending? Have you ever felt so wound up after a long shift, or a big test, or a highly emotional event or conversation? Our bodies may be asking us to relax, and sometimes we just aren't quite sure how. I have a few tips I'd like to share with you that may help with the process of unwinding and letting that stress go.

First, before exploring some techniques to use when you return home after a long day, let's discuss how to make the day feel calmer while you're in the midst of your to-do list. I've rushed through tasks many times, and my heart rate has sneakily crept up as I started typing faster or frantically jumped from one email to the next. When our minds and bodies are moving quickly from one activity to another, it signals to our nervous system that we are not in a state of calm, subsequently activating the "fight or flight" response. Perhaps you cannot feel relaxed at the end of the day because your body was overwhelmed all day, and did not experience any moments of rest throughout it. The next time you notice yourself rushing, just pause. Do the opposite of what you might normally do (just bulldoze through it and ignore your racing heart, maybe?), and take a few deep breaths. Northwestern Medicine encourages us to breathe from our diaphragms, also known as "belly breathing". First, put your hand on your stomach and take a deep breath; feel your stomach expand. Then, breathe out with tight lips like you are blowing out birthday candles, or even breathe out through a straw. This slow, controlled breath helps by "restoring a slower, more efficient breathing pattern' and "helps regulate variations in heart rate, improve oxygenation, and reduce stress." Try this type of breathing whenever you feel that stress creeping up!

So, we are less stressed throughout the day-awesome! Now, what do we do when we get home? If possible, and if the weather permits, take a walk and/or do some grounding, the practice of standing barefoot on the Earth. Why would you do that when all you want to do is throw yourself on the couch and nap? According to an article posted in the Biomedical Journal, grounding "deepens restorative sleep, normalizes cortisol, helps to relax muscles, and boosts mood". It's worth a try! Then, a restorative shower with the calming music of your choice and perhaps some mood-lighting. Sometimes, harsh overhead lights can be overstimulating, so try using lamps instead. Waterproof lamps are a great addition to any shower! Try to cook and eat your dinner slowly. If you start to get hangry, there's no harm in snacking before dinner is done! Mindfully approaching your nighttime routine and savoring, or even romanticizing each step, can help you feel more at ease. Take a long look at your favorite picture on the wall, or pet your dog for a bit longer than you normally would. As you slow down, you will find more things to cherish and appreciate. Then, sooner or later, you'll start yawning and...oh, would you look at that, it's bedtime!

Take the time to rest and destress, your body and your mind will thank you for it! Happy Monday from the Healing Waves team! Reach out for a free consultation, and we can help you unwind through music and a science-based approach.

Miss K