By the time you reach the end of the day, it can feel as though your mind is still sprinting even though your body is ready to rest. Meetings, deadlines, emails, parenting duties, and constant notifications can all pile up, leaving your nervous system on high alert.
This ‘carry-over stress’ doesn’t disappear just because you’ve closed your laptop or walked through the front door. In fact, it can follow you all evening, making it harder to relax, connect with loved ones, and get a good night’s sleep.
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Why stress builds up during the day
Stress is your body’s natural response to demands or perceived threats. Each time you encounter a challenging situation, your body releases stress hormones like cortisol and adrenaline to prepare you for action. In short bursts, this is helpful. It sharpens your focus and gives you the energy to respond. But in modern life, these stress responses often get triggered repeatedly and without enough time for your system to return to baseline.
This means by the time evening comes, you may have a backlog of unprocessed tension stored in your body and mind. Without a conscious way to release it, you’re more likely to carry that stress into the night, disrupting rest and recovery.
The repercussions of end-of-day stress
Carrying unresolved stress into the evening can have a ripple effect. You might find yourself lying in bed with a head full of racing thoughts, replaying conversations, or mentally writing tomorrow’s to-do list. Your muscles may still feel tight, your jaw clenched, or your stomach unsettled.
Over time, these patterns can lead to difficulty falling or staying asleep, feelings of dread about the next day, and even physical issues like headaches or digestive discomfort. Poor sleep then feeds back into higher stress levels the following day; a cycle that’s hard to break without intentionally stepping in to interrupt it.
What can you do about it?
The first step is to create a short, consistent practice that signals to your body and mind that the “work” part of the day is over. Many people think they need an hour of yoga, a long bath, or a complete digital detox to feel calmer. While those things can be lovely, they’re not always realistic on busy days. The truth is, even 10 minutes of targeted relaxation can make a measurable difference.
The key is to choose an activity that engages both the body and the mind. This helps you release physical tension, slow racing thoughts, and shift into a calmer state more effectively than simply flopping on the sofa with your phone in hand.
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How just 10 minutes can make a difference
Ten minutes may not sound like much, but when used intentionally, it’s enough to reset your nervous system. Short, focused relaxation practices can reduce cortisol levels, lower heart rate, and activate the parasympathetic nervous system — the “rest and digest” mode that counteracts stress.
Think of it like a pressure valve. Every day, tension builds up inside you. If you release that pressure regularly, it doesn’t get a chance to cause damage or spill over into other areas of life. In fact, neuroscientific research shows that consistent micro-practices, even when brief, can train the brain and body to respond more calmly to future stressors.
A 10-minute evening routine works best when it becomes a non-negotiable habit, just like brushing your teeth. It’s a simple, repeatable act that sends a clear message: the day is done, and it’s time to rest.
What is Sophrology?
Sophrology is a gentle yet powerful mind-body practice that combines breathing exercises, light movement, visualisation, and mindfulness techniques. Developed in the 1960s by neuropsychiatrist Alfonso Caycedo, it’s widely used in Europe to manage stress, improve sleep, and boost overall wellbeing.
The practice is designed to help you tune into your body, release tension, and shift your mental state from alert and reactive to calm and focused. Unlike some relaxation methods, Sophrology is active, meaning you’re participating in the process rather than passively receiving it.
This active engagement helps the effects last longer and builds resilience over time.
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How Sophrology works to release daily stress
Sophrology addresses stress on multiple levels.
- Physically, its gentle movements and stretches encourage the release of built-up muscular tension, particularly in common stress hotspots like the neck, shoulders, and jaw.
- Breathing exercises regulate your oxygen intake, slowing the heart rate and activating calming responses in the nervous system.
- Mentally, guided visualisations help you shift focus away from the day’s demands and into a state of ease.
By combining these elements, Sophrology helps you move from a high-alert stress state to a calmer, more grounded frame of mind, often in just a few minutes.
One of its strengths is accessibility. You don’t need special equipment, clothing, or a dedicated space. You can practice Sophrology sitting in a chair, lying on the floor, or even standing. That means it’s easy to fit a 10-minute routine into your evening, no matter how busy your schedule is.
A simple evening routine to try tonight
To give you a taste of how this works, here’s a simple sequence you can use to help melt away the day’s tension. You’ll need a quiet space where you won’t be disturbed, and ideally somewhere comfortable to sit or stand.
- Start with three slow, deep breaths, focusing on making your exhale slightly longer than your inhale. This helps signal to your body that it’s time to relax. Then, gently roll your shoulders forwards and backwards, noticing any tightness and letting it soften with each movement.
- Next, bring your attention to different areas of your body, from your head down to your toes, consciously releasing any tension you find. You can follow this with a short visualisation, perhaps picturing a place where you feel completely safe and at ease. Imagine yourself there, breathing steadily, feeling supported and calm.
- Finish by taking a final deep breath in, and as you exhale, imagine letting go of the day entirely. When you open your eyes, notice how your body feels and how your thoughts have slowed.
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You don’t need an hour of meditation or a spa day to release stress
A short, intentional routine can help you reset, relax, and reclaim your evenings, and Sophrology offers a practical, accessible way to make it happen.
By making this a part of your evening, you’ll be creating a small but powerful boundary between your day and your rest. Over time, you may find that you fall asleep more easily, wake feeling more refreshed, and are better able to handle whatever tomorrow brings.
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
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