How to quickly restore energy after tough day: 5 simple steps
How to restore energy in the evening (Illustrative photo: Freepik.com)
Each of us faces stressful days when our energy is depleted, and our emotional reserves are drained. In such situations, it's important to find recovery methods that work for you.
Here are simple and effective techniques that will help restore your inner balance and prepare for the new day.
Breathing practices for stress relief
Breathing is the quickest and most accessible way to calm the nervous system. Try deep breathing: inhale through your nose for a count of four, hold your breath for four, and then slowly exhale through your mouth for six.
This exercise helps reduce cortisol levels (the stress hormone) and improves focus. Another technique is box breathing: inhale, hold, exhale, and hold again, each for a count of four.
By practicing these exercises for just 5-10 minutes, you’ll feel your body relax, and your thoughts will become clearer.
Warm shower or bath for relaxation
Contact with warm water has a soothing effect. A warm shower or bath helps relieve physical tension that builds up in muscles throughout the day.
Add a few drops of lavender or eucalyptus essential oil to the bath - these aromas promote relaxation and set the tone for a calm evening. If you're short on time for a bath, even a quick shower can help wash away negative emotions.
It’s also a great opportunity to be alone with your thoughts and focus on the present moment.
Light physical activity for the body
Movement is a natural way to release endorphins, which are responsible for a good mood. A walk in the fresh air, gentle yoga, or stretching at home can help relieve physical tension and relax the mind.
You don’t need to engage in intense exercises - even 10-15 minutes of movement can significantly improve your well-being. If you’re not a fan of traditional exercises, try dancing to your favorite music - it’s also a great way to shake off tension.
Self-care rituals
Sometimes simple actions, like applying moisturizer to your face or brewing your favorite tea, can provide a sense of calm and order. These rituals help shift the focus from problems to your own needs.
You could also set aside time for meditation or reading a book - these activities help switch your brain and restore your sense of comfort. The key is to find what brings you joy and make it a part of your routine.
Digital detox before bed
The time before bed is for restoration, and it's important to avoid the overload from gadgets that can overwhelm your mind. Turn off your phone or switch it to Do Not Disturb mode an hour before bed.
Instead of scrolling through social media, try something more relaxing: listen to calming music, draw, or write your thoughts in a journal. This detox reduces stress levels and improves sleep quality, which, in turn, gives you energy for the new day.
Earlier, we wrote about 7 tips that can help you stay energized during the fall.
Also, read about effective ways to train yourself to wake up early.
The article was based on sources from TED, Lifehacker, and Psychology Today.
