John KIRAGU
- Sep 7, 2022
- 5 min read

10 ways to mentally refresh after a stressful day

Stress can lead to various symptoms such as headaches, loss of appetite, tiredness, insomnia, anger, and problems with focusing. A stressful life lessens efficiency and hinders the ability to live a happy and healthy life. To mitigate such outcomes, meditation, therapist consultations, journaling, and learning how to refresh after a stressful day become necessary tools in life. Note that emotional and mental health are just as vital as your physical health. Here are 10 tips to refresh the mind after a stressful day.

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1. Eat a well- rounded, healthy diet

What you consume is what will fuel the body to maintain an optimal performance and maintain a healthy functioning level. A balanced diet promotes both physical and mental health by healing the body from inside out. The quality and amount of nutrients you consume has an impact on the body’s neutral circuit which controls motivation, moods and emotions. Microbiota is linked to various emotions, moods, and psychological health.

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Food such as polyunsaturated fats including vegetables, omega-3 fatty acids, and high fibrous food like legumes, veggies, citrus fruits and seeds facilitate the production of stress-fighting hormones at a high rate which results in controlled and balanced moods. Nourishing diet eliminates stress and makes you feel better, energized, and back to normal body health.

2. Make exercise your habit

Exercise is a great way to refresh the mind as it promotes the release of endorphins, which makes you reduce stress and feel good. Practicing yoga, going to the gym, or even a simple walk will make you feel better and relaxed after a hectic day. Stretching the muscles can greatly help to ease all the tension. Exercise also helps in reducing fatigue, improving concentration and alertness, and facilitating overall cognitive functions. Aerobic exercises improve self-esteem, decrease tension, improve sleep, stabilize and elevate your mood. Consider practicing aerobics and other exercises to stimulate anti-anxiety effects and promote good health.

3. Take a bath

Taking a bath after a hectic day helps you to relax both mentally and physically. A hot shower lessens anxiety and stress because the warmth can stimulate the brain to release a hormone called oxytocin. Oxytocin is associated with relaxation or anti-stress effects. To add more ambiance, you can play relaxing music, light candles, or read a book to create a good environment for relaxation which will promote mental refreshment, thus resulting in good health.

4. Spend time with family and friends

Spending time with family and friends makes you feel safe, relaxed and worthwhile whenever you feel overwhelmed. When you look for a refresher and distresser, it is recommended to have a good time and engage in different activities with your friends, loved ones and family. These actions will not only give you a chance to get things off your mind but will also help to enjoy and promote relaxation with those to whom you have a close relationship with.

5. Find some outdoor-fresh air

Fresh air facilitates sufficient oxygen through the blood and helps the lungs to function at full capacity, keeping you relaxed and energetic. It also enhances the production of serotonin, which is a feel-good hormone vital for mood stabilization, happiness, increase in energy levels and the feeling of worthiness.

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As you get through daylight, you will get vitamin D, which is essential for boosting your mood. Looking at the trees or the greenery surrounding them will help you feel better. Green is the color of comfort, hope, excitement, happiness, and a sense of peace. Fresh air also has additional health benefits, such as promoting the elimination of toxins, disruption of harmful bacteria, parasites, and viruses, enhancing good health in the body.

6. Meditation

Meditation is essential in calming down the nerves and promoting relaxation. It is applicable for breathing workouts by slow and controlled deep breaths as it facilitates the calming of the nervous system. Meditation also helps in eliminating the jumbled thoughts that may cause stress and produce a deep state of tranquil mind. Practicing meditation after a stressful day enhances emotional well-being and good health.

7. Consider taking a nap

Taking a nap is like a reset button for the day which makes you start afresh. It has multiple benefits, including relaxation, reduced fatigue, improved mood and increased alertness.

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You should consider taking a 10-20 Minute nap to avoid interference with your night’s sleep. Naps also have health benefits such as promoting cognitive function, promoting creativity and memory improvement. Take a power nap as it is vital in rejuvenating the power of the brain.

8. Play or tune to your favorite music

Music is a vital aspect that helps to lower blood pressure, promotes heart rate, and soothes the mind. The repetitive and rhythmic aspects involve the neocortex of the mind, which is vital for reducing impulsivity and promoting calmness. It also helps in relaxation, improved focus, enhanced mood and motivation, and reduced depression and anxiety by 65%. Music is powerful as it has an incredibly positive impact on managing both mental and overall body health.

9. Writing down your thoughts

Expressing what you feel on paper can help refresh the mind after a stressful day. Putting down why or what you feel helps to get rid of negative thoughts and figure out clear perspectives. Journaling your fears, worries, and anxious thoughts can help you manage emotions and control stress, thus facilitating the ability to organize your day properly, recognize important things, and ease your mind.

10. Drink water

After a stressful day, you can refresh the mind by drinking water as it helps to lower the risks of depression, anxiety, and stabilizing mental health. Dehydration during the day can promote dizziness, fatigue, confusion, and shock, which can negatively affect both physical and mental health. Water also controls mood swings, and reduce panic attack as it reduces headaches and promotes good heart health.

Stress is inevitable but manageable. It is essential to make time for personal mental health to promote a healthy daily life. There are three major types of stress, which include:

Acute stress: This type of stress occurs when something unexpected happens, challenges, or threatens. The symptoms of acute stress include irritability, sweating, anxiety, rapid heartbeat, and stomach pain.

Chronic stress: Chronic stress is constant over a period of time and the most dangerous to the overall health. It is caused by unfavorable working conditions, abuse, poverty, and dysfunctional marriage. The symptoms of chronic stress include fatigue, lack of sleep, loss of appetite, loss of concentration, and headaches.

Episodic acute stress: It occurs when you frequently have acute stress and can result in being overburdened. It has symptoms similar to that of acute stress though it can cause serious and accumulative health risks such as heart disease and clinical depression.

Take some time out whenever you feel overwhelmed after a hard and long day. You can relax and refresh yourself mentally by using one of the tips mentioned above to better both your mental and physical health.