10 Ways to Unwind After Work as Days Get Darker

As November settles in, bringing shorter days and cooler weather, many of us feel the shift. With the clock about to "fall back" for daylight saving, the evening hours grow darker even sooner, which can add to the sense of stress and fatigue. With fewer daylight hours and more time indoors, it’s common for stress to build up more easily, impacting our overall well-being. While work stress is a regular part of life, it can become even harder to shake off during the colder, darker months. Finding ways to unwind is not only beneficial for our mental health but essential to our physical well-being too. This article dives into why stress builds up from work, the science behind relaxation techniques, and 10 effective ways to unwind.

Workplace stress is common, but why does it affect us so deeply? A key reason is that most jobs require high levels of mental engagement, problem-solving, and interaction with others—all of which deplete cognitive and emotional energy. A 2019 study from Statistics Canada identified excessive workload and lack of control as two primary sources of workplace stress among Canadians.

Consistent exposure to work stress without adequate relaxation can lead to chronic stress, linked to health issues ranging from insomnia to cardiovascular problems. According to the Canadian Mental Health Association (CMHA), chronic stress can increase the risk of both physical and mental health issues, especially in high-pressure jobs. Unwinding after work is crucial, particularly during winter when stress can become exacerbated by fewer daylight hours and less time outdoors.

Let’s explore ten science-backed ways to destress after work, giving both mind and body a reset.

1. Exercise

Physical activity releases endorphins, the brain’s natural mood boosters, while also reducing cortisol levels, which are associated with stress. A report by ParticipACTION Canada highlights that regular exercise reduces stress and improves mental clarity, helping people develop resilience against workplace pressures.

Exercise doesn’t have to be extensive to be effective—even a 20-minute walk or a quick at-home workout can bring benefits. As we “fall back” to standard time, try to get outdoors while there’s still some daylight, as exposure to natural light helps regulate our circadian rhythms and improve our mood.

2. Deep Breathing

Deep breathing activates the body’s parasympathetic nervous system, which is responsible for inducing calm. The Centre for Addiction and Mental Health (CAMH) in Toronto emphasizes deep breathing as a proven technique to reduce stress, lower blood pressure, and improve mood.

By taking a few minutes to practice deep breathing, especially after a high-stress workday, you signal to your brain that it’s time to switch off. Techniques like diaphragmatic breathing or the 4-7-8 method (inhale for four seconds, hold for seven, exhale for eight) can be very effective.

3. Spend Time in Nature

Being outdoors, even in colder weather, has profound effects on stress levels. Research from the University of British Columbia (UBC) found that spending just 20 minutes in nature significantly reduces cortisol levels and boosts mood. Nature helps us reset and provides both physical and psychological benefits, particularly during stressful periods.

Toronto offers parks and green spaces that can serve as natural escapes. High Park, Don Valley, or even smaller neighborhood parks provide spaces to walk, unwind, and breathe fresh air, helping you mentally separate work and home. If it’s too dark after work, try fitting in some nature time during lunch breaks or weekends.

4. Meditation

Meditation is a powerful tool that has been extensively studied for its stress-reducing effects. According to research published by McGill University, regular meditation can reduce the size and activity of the amygdala, the brain region that triggers stress responses. This means over time, meditators experience calmer, more controlled reactions to daily stressors.

Even five to ten minutes of meditation daily, such as mindfulness or guided meditation, can shift your mental state. Apps like Mindshift from Anxiety Canada provide free guided sessions, making it easy to incorporate meditation into your routine, especially as the weather encourages more time indoors.

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Want more tips to help you unwind this season? Read the full article here: https://bilingualsource.com/10-ways-to-unwind-after-work-as-days-get-darker/

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