England Coaching

Unwinding After A Demanding Day

Unwinding after a demanding day is all about helping your mind and body shift out of “go-mode” and into a more relaxed, restorative state.

 

 

After a crazy busy Easter weekend, followed by a week full of additional work responsibilities. I added an extra 16 hour worth of work onto my week making an 86 hour work week. As you’re reading this there’s a chance I’m at University of Maryland teaching. I’ll fly home by 1AM Monday morning to start my clinical workday again at 7am. For another 70 work week consecutively. That being said I have to be very intentional with my downtime and have a list of things I “go to ” that I want to share with those who feel they could use a “reset” when things get busy.

 

 

 

Here are some solid ways to do that—mix and match depending on your vibe and what you need:

 

 

 

Mental Reset

  • Reflect & Release: Jot down thoughts in a journal—what went well, what was stressful, what you’re grateful for. It clears mental clutter.

  • Digital Detox: Step away from screens for at least 30 minutes. Let your nervous system relax  from constant stimulation.

  • Mindfulness/Meditation: Even 5-10 minutes of breathing, meditation, or body scan can totally recalibrate your system. I use this as apart of moments of silence.

     

     

     

Physical Recovery

  • Stretch or Foam Roll: Gentle movement or stretching can help release tension stored in your body.

  • Walk It Off: A walk outside (especially near trees or water) is grounding and helps process stress (there’s actually growing research on this topic).

  • Take a Warm Shower/Bath: It’s like hitting a “reset” button for your nervous system.

     

     

     

Sensory Soothers

  • Music or Soundscapes: Chill music, nature sounds, or even white noise can work wonders. As I write this, I’ve got “chill lofi” playing through my headphones.

  • Aromatherapy: Lavender, eucalyptus, or chamomile oils can help calm your nervous system. I don’t actually know what it is, but my wife will occasionally leave some aroma therapy block in the shower as it steams, leaving a soothing environment. I’m here for it.

  • Low Lighting: Dim the lights later in the day.

     

     

     

Intentional Wind-Down Activities

  • Read (Non-Work): Something light can give your brain a break.

  • Herbal Tea: Chamomile, peppermint, or  calm are great pre-bed sips.

  • Creative Flow: Drawing, playing musi, or anything hands-on can be oddly therapeutic.

     

     

     

Prep for Sleep

  • Consistent Wind-Down Routine: Doing the same steps (e.g., tea + light stretch + read) signals your brain it’s time to chill.

  • Set Tomorrow’s Intentions: List top 3 priorities for tomorrow—your brain can relax knowing you’ve got a plan.

 

Hope this helps, let me know if you try any of these or already do some of these in your routine!

 

 

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