This blog was written by: MSc. Nguyen Duc Nam - Head of Psychology Department - Integrated MentalHealth Care Center (IMHC) - Vinmec Times City International General Hospital
Have you just gone through a long day filled with meetings, tight deadlines, or life pressures? Feelingmentally exhausted after a stressful day is completely normal - but without proper recovery, this fatiguecan accumulate and lead to more serious mental health issues.
According to data from the ILO and WHO, about 42% of workers in Vietnam regularly experience stress, while a 2024 survey by the Ministry of Health and UNICEF found that more than 40% of working-age people in Vietnam show symptoms of anxiety and stress. Globally, WHO estimates that around 12 billion workdays are lost each year due to anxiety and depression - equivalent to 1 trillion USD in productivity losses.
The good news: medical research shows that within just 60 - 90 seconds, we can begin resetting the body and mind after stress (Mental Health First Aid, 2024). This article introduces 7 science-based ways to restore your mind after a stressful day.
How does stress affect the mind?
When you encounter pressure, the brain activates the HPA axis (hypothalamus - pituitary - adrenal glands) and releases cortisol - the stress hormone. According to Dartmouth Health, cortisol can be helpful in theshort term (boosting immunity and reducing inflammation), but chronically elevated levels can weaken theimmune system and contribute to insomnia, depression, anxiety, and cardiovascular disease.
That is why mental recovery after a stressful day is not just a psychological concern - it is a biological necessity.
Practice deep breathing - the “off switch” of the sympathetic nervous system
One of the simplest yet most effective ways to restore your mind is controlled deep breathing. This technique activates the parasympathetic nervous system, helping the body shift from the “fight-or-flight” state to the“rest-and-recover” state.
The 4-7-8 breathing technique (recommended by the Integrative Medicine Center):
- Inhale through the nose for 4 seconds.
- Hold the breath for 7 seconds.
- Exhale slowly through the mouth for 8 seconds.
- Repeat 3 - 4 times.
Military forces around the world also use similar tactical breathing methods to stay calm under high pressure - demonstrating the real-world effectiveness of this technique.
Move your body - a natural medicine for the mind
According to the CDC, regular physical activity is one of the most important actions you can take for mental health. Exercise triggers the release of endorphins - known as “feel-good hormones” which improvemood, reduce anxiety, and enhance memory.
You don’t need a gym. Even a 20-minute walk after dinner can make a noticeable difference. Experts at Dartmouth Health recommend walking 20 minutes daily - preferably before noon to optimize benefits.
Suggested gentle activities after a long day:
- A 20–30 minute walk in your neighborhood or park.
- 15 minutes of yoga or light stretching.
- 10 minutes of jump rope or stationary cycling.
The “Name it to tame it” technique
Psychological research shows that labeling your emotions helps the brain regulate emotional responses more effectively. This technique - known as “name it to tame it” - has been widely promoted by the American Institute of Stress.
When you return home after a stressful day, spend 5 minutes asking yourself:
- What am I feeling? (Anger? Anxiety? Frustration? Exhaustion?).
- What triggered these feelings?
- Was my reaction reasonable?
Simply recognizing and naming emotions can significantly reduce stress intensity - without doing anything else.
Mindfulness and meditation - restoring the mind from within
Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are clinically proven to improve depression, anxiety, stress, and insomnia. At Vinmec, these are among thetherapeutic approaches applied for clients.
Mindfulness does not require hours of meditation. You can start with:
- 5 minutes of guided meditation via a mobile app.
- Eating dinner in silence while focusing on each bite.
- Observing your breath for 3 minutes before bedtime.
According to the NIMH (National Institute of Mental Health), regular mindfulness practice helps reshape the brain positively and build long-term stress resilience.
Journaling - releasing the psychological burden
Journaling is not only a writer’s habit - it is a recognized therapeutic technique that helps process emotions and reduce psychological load. According to Harvard Business Review, reflecting on the day and setting clear expectations helps you cope better with similar situations in the future.
Suggested nightly journaling prompts:
- What did not go well today? What could I do differently?
- What am I grateful for today?
- How do I want to feel tomorrow?
Research shows that practicing gratitude can significantly reduce anxiety and stress - writing just three positive things daily can gradually reshape your mindset.
Get enough sleep - the foundation of all recovery
Sleep is the most important stage for brain and body recovery. The CDC recommends 7 - 9 hours of sleep per night for adults to reduce stress, enhance memory, and prevent burnout. Chronic sleep deprivation not only increases cortisol but also weakens emotional regulation.
Habits that improve sleep quality:
- Avoid electronic devices at least 2 hours before bedtime.
- Maintain a consistent sleep and wake schedule.
- Drink 1.5–2 liters of water daily and limit caffeine after 3 PM.
- Take a warm shower before bed to relax muscles.
If you frequently struggle with sleep, this may be a sign of chronic stress, anxiety disorders, or other mental health concerns - and professional consultation may be needed.
When should you seek a mental health professional?
The techniques above help recovery after normal stressful days. However, if the following signs persist for more than two weeks and do not improve, they may require attention:
- Feeling exhausted even after waking up.
- Difficulty concentrating, forgetfulness, loss of interest in activities once enjoyed.
- Irritability and strong emotional reactions to minor triggers.
- Persistent sleep disturbances.
- Feelings of hopelessness or excessive anxiety without clear reason.
Psychotherapy - especially Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based relaxation therapies - has proven effective in treating chronic stress, anxiety, and burnout. Vinmec psychologists are postgraduate-trained and apply evidence-based therapeutic approaches to help you understand root causes and build sustainable coping strategies.
Restoring your mind after a stressful day is not a luxury - it is an essential life skill in modern society. By combining deep breathing, movement, mindfulness, journaling, and quality sleep, you not only soothe todaybut also build long-term mental resilience.
Remember: caring for your mind is not selfish - it is a responsibility to yourself and those around you. Every day you recover well is a day you live more fully.
References: WHO, ILO, CDC, NIMH (National Institute of Mental Health), Dartmouth Health, Harvard Business Review, Mental Health First Aid USA, Vietnam Ministry of Health & UNICEF (2024).
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