5 Simple Ways to Unwind After a Stressful Week at Work

Some weeks are just… a lot.

You might not even realize how much you’ve been holding, until your shoulders ache, your thoughts won’t quiet down, or the smallest thing sets you off. In the rush to meet deadlines, answer messages, and keep up with everyone else’s needs, it’s easy to move through the week on autopilot. It’s easy to forget that you’re a human being, not a machine.

That’s why winding down isn’t a luxury, it’s an essential act of care.

Below are five practices to help you come back to yourself after a busy or overwhelming week. There’s no pressure here. No perfect way to do it. Just simple ways to soothe your body, ease your mind, and make space for a little more breath.

Meditation: A Moment of Quiet

When your mind is racing, stillness can feel out of reach. But meditation doesn’t have to be long or complicated, it’s simply the act of pausing and noticing. A few minutes of sitting with your breath, your body, or even the sounds around you can create just enough space to soften the edges of your day.

Try this: Sit somewhere comfortable, close your eyes if that feels good, and take a few slow, steady breaths. Let your thoughts come and go, without chasing or judging them.

Breathwork: Breathing with Intention

Your breath is always with you, and it can be a powerful tool for easing tension. Slow, intentional breathing can help shift your body out of stress mode and into a place of calm. It doesn’t take long. Just a few rounds can change how you feel.

Try this: Inhale for a count of four. Hold gently at the top. Exhale for six. Repeat a few times and notice what shifts.

Yoga: Stretch, Breathe, Release

Yoga offers the chance to come back to yourself; one breath, one stretch at a time. There’s something grounding about being on the floor, breathing into tight spaces, and letting your body soften.

Try this: Rest in child’s pose. Spend a few minutes in legs-up-the-wall. Breathe slowly. Let it be enough.

Exercise: Move the Stress Out

Sometimes, stress lingers in the body, shoulders, jaw, and chest. Moving, even gently, can help release what’s been stored. It’s not about doing a “workout.” It’s about honoring what your body needs.

Try this: Take a slow walk without your phone. Stretch your arms overhead. Put on music and move the way your body wants to move.

Journaling: Get It Out of Your Head

Sometimes the mind feels crowded. Writing things dow freely can make room for a little more ease. You don’t have to be a writer. You don’t have to make sense. Just let what’s in your head land on the page.

Try this: Write whatever comes to mind for five or ten minutes. Let yourself ramble. Let yourself release.

A Gentle Reminder

There’s nothing you need to fix tonight. No perfect routine to master. Just this: a quiet invitation to meet yourself with more kindness.

Maybe that means taking a few deeper breaths before bed. Maybe it means closing your laptop a little earlier. Or maybe it just means reading this and remembering that you’re allowed to slow down. You’re allowed to feel tired. You’ve made it through the week. Let yourself land softly.