Blog By, Arita Sego
Decompressing from work, stress, or difficult events affects each person differently. Your mind’s been in go-mode all day—probably multitasking, dealing with people, expectations, deadlines… it’s like your brain’s still buzzing even when the day or event is technically over.
Here’s a structured yet low-effort routine to help you shake it off and reconnect with yourself:
Step-by-Step Decompression Flow (15–30 mins)
1. Transition Ritual (5 mins)
- Change clothes — get out of workwear, even if it’s just symbolic.
- Wash your hands or face — a small reset button.
- Light a candle, incense, or dim the lights — signal to your brain: “We’re off the clock now.”
2. Shake It Out (2–5 mins)
- Stand up and literally shake your limbs — arms, legs, shoulders. Silly? Yes. Effective? Absolutely.
- Or do a few stretches: shoulder rolls, neck circles, spinal twists.
3. Box Breathing (4-4-4-4)
- Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4.
- Repeat for 3–5 minutes. This calms your nervous system and helps transition out of autopilot.
4. Mind Dump (5–10 mins)
- Grab a journal, your Notes app, or even voice record.
- Spill out:
- What stressed you
- What’s lingering in your mind
- Anything you’re carrying that’s not yours to carry
Then close the book. Mentally shelve it.
5. Comfort Activity (Your Choice, 10+ mins)
Pick one:
- Chill music + tea on the couch
- A slow walk outside (no podcast—just breathe)
- Watch a comfort show (avoid heavy drama—go sitcom or animation)
- Do something with your hands (draw, knit, organize a drawer)
BONUS TIP:
If you’re a first responder or have a high-adrenaline job (like police work), physical exercise after your shift is essential. It helps burn off excess adrenaline, then follow up with one of the calming activities above to round out your decompression time.
Decompression is essential.
It resets your nervous system, helps regulate your mood, and prepares your body and mind to be fully present with your loved ones after a long day.
✅ Need help managing stress, burnout, or trauma?
Call the Center for Integrative and Functional Health and Wellness at 630-980-1400 today.
Your health — mental, emotional, and physical — matters.
Transforming Lives Through Restoring Health