How to Switch Off After a Stressful Day

The stressful part of your day may have finished, but your mind does not always get the message.

You might be sitting at home while still thinking about work, replaying a difficult conversation, worrying about tomorrow or mentally working through everything you still need to do.

You know you should be relaxing, but your brain still feels busy.

If this sounds familiar, there are some simple things you can try to help create a clearer end to a stressful day.

Why can it be difficult to switch off?

Stress can keep your attention focused on problems.

Even when the immediate pressure has passed, your mind may continue trying to solve things, prepare for what might happen next or go back over what has already happened.

Modern life can make the boundary even less clear.

Emails arrive on your phone. You remember something you forgot to do. You work from home. There is another problem waiting for you tomorrow.

Instead of expecting yourself to switch off instantly, it can help to create a transition between being busy and having time to yourself.

Create an end to the day

Try developing a small routine that signals:

“I’m finished for today.”

If the stress comes from work, that might mean:

closing your laptop
clearing your workspace
switching off work notifications
changing out of work clothes
taking a short walk
listening to music on the journey home
making a drink when you finish

If you work from home, this can be particularly useful because you do not have a journey home to separate work from personal time.

The routine itself does not need to be complicated. Repeating it can help create a clearer boundary.

Get tomorrow out of your head

Sometimes you cannot switch off because your mind is trying not to forget something.

Instead of repeatedly reminding yourself, write it down.

Try making a very short list:

Tomorrow I need to:

Send that email.
Make that phone call.
Finish that piece of work.

Then leave the list somewhere you will see it tomorrow.

You have not solved everything, but you no longer need to keep remembering it tonight.

Change what you are doing

Moving from one activity to another can help create separation from a stressful day.

You might:

go for a walk
prepare a meal
have a shower
spend time in the garden
listen to music
do something practical with your hands
exercise
spend time on a hobby

Physical activity can be particularly useful for some people as a way of creating a mental break from everyday pressures.

The important thing is finding something that takes your attention somewhere different.

Give yourself permission not to be productive

Relaxation does not need to achieve anything.

If your whole day has been about deadlines, responsibilities and getting things done, turning your evening into another list of things you should accomplish may not help.

You do not have to use every spare hour productively.

Watching something you enjoy, reading, listening to music, spending time with somebody or simply sitting quietly can all be legitimate ways to unwind.

Put some distance between you and your phone

Phones can make it difficult to create boundaries.

One quick look at an email can put you mentally back into work.

A message can remind you of a problem.

News and social media can simply replace one stream of information with another.

Consider whether there are times when you could:

switch off work notifications
put your phone in another room
avoid checking emails
use a ‘do not disturb’ setting
give yourself a short period without a screen

You do not have to disconnect for the entire evening.

Even a short break may help.

What if my mind keeps going back to the day?

Do not turn “I need to relax” into another source of pressure.

If a thought keeps returning, acknowledge it.

You might say to yourself:

“I’m thinking about tomorrow again. I’ve written down what I need to do. I can come back to it then.”

Then gently return your attention to whatever you are doing now.

Some people also find breathing exercises, relaxation techniques or mindfulness helpful for bringing their attention back to the present.

Find what helps you switch modes

Different things work for different people.

Ask yourself:

“When do I naturally stop thinking about the day?”

Perhaps it happens when you walk the dog, cook, exercise, spend time with family, work on something practical or listen to music.

That activity may already be part of your personal way of switching off.

The aim is not to force yourself to relax.

It is to create enough separation from the stressful part of your day for your mind to begin settling naturally.

When might I need more support?

If you regularly find it impossible to switch off, stress is affecting your sleep or relationships, or you feel constantly under pressure even when you should have time to rest, consider seeking additional support.

You could speak to your GP or another healthcare professional.

Counselling or talking therapies may also help some people explore what is keeping them under pressure and develop ways of creating healthier boundaries.

2.7 – Practical Ways to Reduce Everyday Stress
2.9 – Managing Things You Can’t Control
2.10 – Creating a Simple Stress Action Plan
4.2 – Why Can’t I Switch My Brain Off at Night?
6.5 – Why Do I Feel Anxious About Work on Sunday Night?

General information only. This is not a diagnosis or a substitute for professional healthcare advice.