Work Related Stress & Burnout - How to Unwind In The Evening

Do you ever come home from work, shut the door, drop your bag, and collapse onto the sofa - only to find that you’re still wound up and unable to switch off? If that sounds familiar, you’re not alone. Work related stress can get to us all.

As a former UK police officer who experienced high levels of work related stress and burnout, I know how hard it can be to transition from work mode to relaxation mode. Now, as a yoga and meditation teacher, I help women just like you release stress and reclaim their evenings.

So, if you’re feeling frazzled and on edge after a long day, here are three simple but effective ways to reset and relax so you can truly enjoy your evening.

1. Take a Bath or Shower to Wash Away the Day

This isn’t just about hygiene - it’s a mental and emotional reset. Changing out of your work clothes and stepping into warm water signals to your brain that the workday is over.

Think of it as a symbolic cleanse, washing away all the stress and tension of the day. If you prefer baths, add some Epsom salts or a few drops of essential oils like lavender, chamomile, or spearmint to enhance relaxation.

Scents have a direct link to the limbic system—the part of the brain that processes emotions and memories. The right aroma can stimulate the release of serotonin and dopamine, boosting your sense of calm and happiness. One of my all-time favourites is Women’s Balance by Neal’s Yard—pure bliss in a bottle!

2. Actively Relax for 20 Minutes

Flopping onto the sofa and scrolling your phone might feel like relaxation, but it often keeps your nervous system in a state of stimulation. Instead, try an intentional relaxation practice to downshift from stress mode into a true state of calm.

Some great options include:

• Guided meditation or Yoga Nidra – These structured practices guide you into relaxation without effort.

• Gentle yoga or breathwork – A slow, mindful movement practice helps reset your nervous system.

• Candle gazing (Trataka meditation) – Simply stare at a candle flame, focusing your mind and easing stress.

If you struggle to unwind at first, don’t be hard on yourself. When I was deep in my work related stress, I found it nearly impossible to slow down. Practicing just 5–10 minutes a day can train your body to relax more easily over time. Start small and build up.

3. Journal to Clear Your Mind

Journaling might not be your thing (it used to make me roll my eyes too!), but brain-dumping your thoughts onto paper is a powerful way to release stress.

Write down anything that’s bothering you - an annoying email, a frustrating meeting, a snide comment someone made. Getting it out of your head and onto paper clears mental clutter and frees you up to enjoy your evening.

For an extra release, tear up the paper and throw it away. It’s a symbolic act that tells your brain, I’m done with this. And remember: If it won’t matter in five years, don’t spend five minutes stressing over it.

Bonus Tip: Avoid Stress Triggers in the Evening

Once you’ve unwound, don’t ruin it by mindlessly scrolling social media or watching the news. One trick I love? Turn your phone to grayscale mode.

Without bright colours to keep you hooked, your phone suddenly becomes a lot less appealing. (On an iPhone, go to Settings > Accessibility > Display & Text Size > Colour Filters and select Grayscale.)

Breaking Bad Habits Takes Time

I used to have a terrible habit after work - stopping at a petrol station for a bottle of rosé and a tube of Pringles. That became my way of coping with my work related stress. I only quit after the cashier made a joke about my frequent visits, making me realise how ingrained the habit had become.

I share this because we all develop coping mechanisms, and some aren’t great for our health. The good news? We can replace them with habits that actually help us feel better.

Start Small & Build Your Calm Routine

If you want to reclaim your evenings and feel more in control of your stress, start with these three simple habits:

✔ Take a bath or shower as a mental reset.
✔ Choose an intentional relaxation practice.
✔ Journal to clear your mind.

Check out this video on my YouTube channel to find out more:

Small shifts lead to big changes. If you found this helpful, don’t forget to subscribe to my YouTube channel for more ways to de-stress and feel your best!

And if you want to go deeper, check out my Stress Rescue Kit by clicking the image below. It's your practical no-fluff kit designed to help you reduce stress and recharge in just one week. With 7 guided audio practices and a 38-page plan filled with actionable strategies, you'll discover how to create calm and balance without feeling overwhelmed. Transform your stress into clarity and control - starting with just 20 minutes a day.