No Cost Ways to Relax After a Long Day at Work

Lately, I have been swamped with work. I switched from having an 8-hour shift to a 12-hour shift. As my body adjusts to the longer hours and the added demands of the workload, I realized how stress can affect my body and mind.

We cannot deny how important work is. With Singapore’s modern go-go-go society, people can be constantly put in the “fight or flight” mode. Relaxation is essential to slow things down and to take care of your overall health and wellbeing.

From gently rolling a ball under your feet to drinking green tea while soaking your toes in a relaxing foot bath, these are some of the no cost ways to relax after a tiring day at work.

#1: STROLL DOWN THE BOARDWALK

A quick stroll around the block combines physical activity with a change of scenery, which can act as your weapon against worries. You can end your day by walking to your favorite park. If Changi Boardwalk or Changi Point Coastal Walk is nearby, you can even enjoy the sunset. The stunning sunset over the coastline is a bonus. Best of all? Admission is free.

#2: TAKE A NAP ON A FORT

Forts are childhood staple for a reason! They are fun to build and are cozy to sleep on. Make an adult version of a fort by arranging your soft blankets, favorite book, and delicious snacks.

#3: SOAK YOUR TIRED TOES

With all the heavy lifting that your feet do all day, it is about time to give it the extra love it deserves. Use your available bath salts, bubbly foot bath, or simply sit on the edge of the bathtub filled with a few inches of relaxing hot water. Finish it off by massaging your feet with lotion.

#4: BE SURE TO DRINK YOUR GREENS

Help reduce your body’s stress responses by drinking green tea to reap the benefits of L-Theanine. Enjoy the earthy colors of your drink as you relax in your couch with your favorite TV show.

#5: MEDITATE IN SILENCE

Forget about spending hundreds of dollars on a week-long silent retreat overseas! You can meditate in five minutes or less with visualization techniques. Give it a go before a nerve-racking meeting or after you end your shift.

#6: STRETCH OUT

Put your head between your knees or stand and hang your head and arms toward your toes. Doing these stretches can lessen your reactivity to the fight-or-flight response and provide restorative effects to your autonomic nervous system (ANS).

#7: TAKE YOUR FRUSTRATION OUT ON A STRESS BALL

It is okay to be angry at times. Stress can bring rage, and what is important is how you manage your fiery emotions. It might be tempting to throw your laptop away but squeezing a stress ball is a less costly and safer option. You can also gently roll the ball under your feet to calm you down.

#8: WRITE IT DOWN

Putting your feelings down serves as an outlet to release what is on your mind. Try journaling about your work problems, pet peeves, relationship conflicts, debt, and so on. You might just get a new perspective upon seeing what you have written down.

#9: LISTEN TO YOUR FAVORITE SONGS

Soothe your soul by creating a playlist of songs that will best calm you down. Listening to music has relaxation benefits. So, try listening to music during your commute back home. If you are not going to bother anyone else, go ahead and sing along. You know you want to!

#10: DANCE AROUND

If dancing is your passion, try dancing to your favorite tunes once you are at home. Losing yourself to the beat can help you take the edge off. Dancing gets the blood flowing for a re-energizing rush of oxygen.

#11: TELL YOUR FAVORITE CHILDHOOD STORY

Relive your happy moments and create new ones by sharing your memorable childhood story with your loved ones. Not only will this bring a smile to your face, but it is a wonderful way to bond with your child before bedtime.

#12: ENJOY SOME MILK AND COOKIES

Image Credits: pixabay.com

Eating milk and cookies is not only reserved for the Yuletide season. It turns out, consuming milk and cookies can help you relax because the carbohydrates in the cookies combine with tryptophan. According to a study published in Nutritional Health, tryptophan is an amino acid found in dairy foods, which can induce a feeling of relaxation.

Sources: 1 & 2

 

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6 Ways To Practice Self-Care On A Tight Budget

Looking for ways to prioritize your physical and mental health is paramount during these times. It is easy to think that self-care means giving yourself expensive experiences or tools, but self-care can be free or low-cost. So long as you are more intentional with your choices, you will be able to tap into what your body truly craves for.

#1: PLAN A NATURE WALK

Research has shown that nature helps us cope with stress and pain. We are genetically wired to find natural elements such as plants and water engrossing. Being absorbed with the beauty of natural sceneries can distract us from discomfort and pain.

Image Credits: unsplash.com

Nature can help slow down the internal rush that affects our feelings, especially when you are inside your home for too long. Planning a nature walk may help you with that. Get up close and personal with nature by embarking one of the walking or cycling trails in the parks, gardens, and park connectors.

#2: TRY AT-HOME WORKOUTS

Several gyms and fitness studios have postponed their operations last month due to the spike in community cases. When this happens, you can explore different at-home workouts. You can either take online group classes in your favorite fitness center or search thru YouTube and Instagram for free workout videos.

It might take more self-discipline to become your own motivator, but you will have the flexibility to workout whenever you want.

#3: EXAMINE YOUR HABITS

Examine your current and old habits. Evaluate whether these are healthy for you or not. Think about the long-term effects of each habit too. A simple shift in your routine can offer the same pleasure as a new purchase.

For instance, you habitually frequent the nearby Starbucks every morning. Upon evaluating this habit, you realized that you will be able to save more money if you made your own coffee at home. You switched to having your own coffee ritual and enjoyed it a lot.

Bringing awareness into your habits will enable you to see whether you are paying for something that you do not love or need anymore.

#4: MEET WITH YOUR FRIENDS

Self-care does not mean being completely self-sufficient. Instead, staying connected with the people you love will help reduce the loneliness you are feeling from being indoors for a long period of time. Stay connected with your loved ones by hosting Zoom/Skype hangouts or by creating a group chat.

Reintegrating yourself in your community after all the pandemic restrictions can help remind you that leaning on others for support is self-care. Best of all? It does not have to cost anything.

#5: PRACTICE MEDITATION

Many studies have highlighted the benefits of meditation. It helps improve focus, concentration, memory, and reduce stress. Relaxation techniques such as medication can be added to your holistic self-care.

Image Credits: unsplash.com

Try breathing deeply as you follow through a guided meditation video online. You can also download free meditation apps like Calm and Headspace.

#6: SAVE MONEY

You read that right! Apart from working out in your own home or practicing relaxation techniques, you can take care of yourself by saving money. Financial struggles affect our physical and mental health. Not having enough money can affect your ability to pay for important health procedures or nutritious food.

Cushion the stress of financial woes by sticking to your budget and saving money. Sticking to your budget feels better than impulsively purchasing beyond your means.

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