Relaxation Techniques for Stress Relief - HelpGuide.org (2022)

stress

To effectively combat stress, you need to activate your body’s natural relaxation response. Techniques such as deep breathing, visualization, meditation, and yoga can help.

Relaxation Techniques for Stress Relief - HelpGuide.org (1)

Finding the best relaxation technique for you

For many of us, relaxation means flopping on the couch and zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. Rather, you need to activate your body’s natural relaxation response, a state of deep rest that puts the brakes on stress, slows your breathing and heart rate, lowers your blood pressure, and brings your body and mind back into balance. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, yoga, or tai chi.

While you may choose to pay for a professional massage or acupuncture session, for example, most relaxation techniques can be done on your own or with the aid of a free audio download or inexpensive smartphone app. It’s important to remember, however, that there is no single relaxation technique that works for everyone. We're all different. The right technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind to elicit the relaxation response. That means it may require some trial and error to find the technique (or techniques) that work best for you. Once you do, regular practice can help reduce everyday stress and anxiety, improve your sleep, boost your energy and mood, and improve your overall health and wellbeing.

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Relaxation technique #1: Deep breathing

With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. While apps and audio downloads can guide you through the process, all you really need is a few minutes and a place to sit quietly or stretch out.

How to practice deep breathing

  • Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
  • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
  • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying down.Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.

Listen to HelpGuide's deep breathing meditation.

#2: Progressive muscle relaxation

Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, it gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of your body. This can help you react to the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind.

Progressive muscle relaxation can be combined with deep breathing for additional stress relief.

Practicing progressive muscle relaxation

Consult with your doctor first if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.

Start at your feet and work your way up to your face, trying to only tense those muscles intended.

  • Loosen clothing, take off your shoes, and get comfortable.
  • Take a few minutes to breathe in and out in slow, deep breaths.
  • When you're ready, shift your attention to your right foot. Take a moment to focus on the way it feels.
  • Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
  • Relax your foot. Focus on the tension flowing away and how your foot feels as it becomes limp and loose.
  • Stay in this relaxed state for a moment, breathing deeply and slowly.
  • Shift your attention to your left foot. Follow the same sequence of muscle tension and release.
  • Move slowly up through your body, contracting and relaxing the different muscle groups.
  • It may take some practice at first, but try not to tense muscles other than those intended.

Listen to HelpGuide's progressive muscle relaxation meditation.

#3: Body scan meditation

This is a type of meditation that that focuses your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. But instead of tensing and relaxing muscles, you simply focus on the way each part of your body feels, without labeling the sensations as either “good” or “bad”.

  • Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing for about two minutes until you start to feel relaxed.
  • Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for three to five seconds (or more).
  • Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
  • After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.

Listen to HelpGuide's body scan meditation.

#4: Visualization

Visualization, or guided imagery, is a variation on traditional meditation that involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether it's a tropical beach, a favorite childhood spot, or a quiet wooded glen.

You can practice visualization on your own or with an app or audio download to guide you through the imagery. You can also choose to do your visualization in silence or use listening aids, such as soothing music or a sound machine or a recording that matches your chosen setting: the sound of ocean waves if you’ve chosen a beach, for example.

Practicing visualization

Close your eyes and imagine your restful place. Picture it as vividly as you can: everything you see, hear, smell, taste, and feel. Just “looking” at it in your mind's eye like you would a photograph is not enough. Visualization works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:

(Video) #Relaxation Techniques For Stress Relief Help Guide#

  • See the sun setting over the water
  • Hear the birds singing
  • Smell the pine trees
  • Feel the cool water on your bare feet
  • Taste the fresh, clean air

Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present. Don't worry if you sometimes zone out or lose track of where you are during a visualization session. This is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses.

Listen to HelpGuide's guided imagery meditation.

#5: Self-massage

You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, or trading massages with a loved one.

Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

A five-minute self-massage to relieve stress

A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head:

  • Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips. Then tap your fingers against your scalp, moving from the front to the back and then over the sides.
  • Now massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples.
  • Finally, close your eyes. Cup your hands loosely over your face and inhale and exhale easily for a short while.

#6: Mindfulness meditation

Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike. So, what is mindfulness? Rather than worrying about the future or dwelling on the past, mindfulness switches your focus to what’s happening right now, enabling you to be fully engaged in the present moment.

Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions. Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating.

Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits. When you first start practicing, you’ll likely find that your focus keeps wandering back to your worries or regrets. But don't get disheartened. Each time you draw your focus back to the present, you’re strengthening a new mental habit that can help you break free of fretting about the past or stressing about the future. Using an app or audio download can also help focus your attention, especially when you're starting out.

A basic mindfulness meditation:

  1. Find a quiet place where you won't be interrupted or distracted.
  2. Sit on a comfortable chair with your back straight.
  3. Close your eyes and find a point of focus, such as your breathing—the sensation of air flowing into your nostrils and out of your mouth or your belly rising and falling—or a meaningful word that you repeat throughout the meditation.
  4. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude your relaxation session, don’t fight them, just gently turn your attention back to your point of focus, without judgment.

Listen to HelpGuide's mindful breathing meditation.

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#7: Rhythmic movement and mindful exercise

The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response. Examples include:

  • Running
  • Walking
  • Swimming
  • Dancing
  • Rowing
  • Climbing
(Video) Reduce Stress through Progressive Muscle Relaxation (3 of 3)

For maximum stress relief, add mindfulness to your workout

While simply engaging in rhythmic exercise willhelp you relieve stress, adding a mindfulness component can benefit you even more.

As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns. Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.

If you’re walking or running, for example, focus on the sensation of your feet touching the ground, the rhythm of your breath, and the feeling of the wind against your face. If you’re resistance training, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights. And when your mind wanders to other thoughts, gently return your focus to your breathing and movement.

#8: Yoga and tai chi

Relaxation Techniques for Stress Relief - HelpGuide.org (6)

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it's best to learn by attending group classes, hiring a private teacher, or at least following video instructions. Once you've learned the basics, you can practice alone or with others, tailoring your practice as you see fit.

What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

  • Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction.
  • Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class.
  • Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you're unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi

If you’ve seen a group of people in the park slowly moving in synch, you’ve likely witnessed tai chi. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. As with yoga, it’s best learned in a class or from a private instructor. Once you’ve learned the basics, you can practice alone or with others.

Tips for starting a relaxation practice

Learning the basics of these relaxation techniques isn’t difficult, but it takes regular practice to truly harness their stress-relieving power. Try setting aside at least 10 to 20 minutes a day for your relaxation practice.

Set aside time in your daily schedule.If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.

Make use of smartphone apps and other aids.Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.

Expect ups and downs.Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the results will come. If you skip a few days or even a few weeks, don’t get discouraged. Just get started again and slowly build up to your old momentum.

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Authors: Lawrence Robinson, Robert Segal, M.A., Jeanne Segal, Ph.D., and Melinda Smith, M.A.

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    Trauma- and Stressor-Related Disorders. (2013) In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. https://doi.org/10.1176/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders

    Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” Healthcare 8, no. 2 (April 16, 2020): 100. https://doi.org/10.3390/healthcare8020100

    (Video) Box breathing relaxation technique: how to calm feelings of stress or anxiety

    Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In StatPearls. Treasure Island (FL): StatPearls Publishing, 2021. http://www.ncbi.nlm.nih.gov/books/NBK513238/

    Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. https://doi.org/10.1155/2021/5924040

    Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” Journal of Health Psychology 22, no. 1 (January 1, 2017): 29–38. https://doi.org/10.1177/1359105315595118

    Woodyard, Catherine. “Exploring the Therapeutic Effects of Yoga and Its Ability to Increase Quality of Life.” International Journal of Yoga 4, no. 2 (2011): 49–54. https://doi.org/10.4103/0973-6131.85485

    Sahni, Pooja Swami, Kamlesh Singh, Nitesh Sharma, and Rahul Garg. “Yoga an Effective Strategy for Self-Management of Stress-Related Problems and Wellbeing during COVID19 Lockdown: A Cross-Sectional Study.” PLOS ONE 16, no. 2 (February 10, 2021): e0245214. https://doi.org/10.1371/journal.pone.0245214

    Keng, Shian-Ling, Moria J. Smoski, and Clive J. Robins. “Effects of Mindfulness on Psychological Health: A Review of Empirical Studies.” Clinical Psychology Review 31, no. 6 (August 2011): 1041–56. https://doi.org/10.1016/j.cpr.2011.04.006

    Behan, C. “The Benefits of Meditation and Mindfulness Practices during Times of Crisis Such as COVID-19.” Irish Journal of Psychological Medicine 37, no. 4 (December 2020): 256–58. https://doi.org/10.1017/ipm.2020.38

    Abbott, Ryan, and Helen Lavretsky. “Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders.” The Psychiatric Clinics of North America 36, no. 1 (March 2013): 109–19. https://doi.org/10.1016/j.psc.2013.01.011

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    Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” Clinical Psychology Review 21, no. 1 (February 2001): 33–61. https://doi.org/10.1016/s0272-7358(99)00032-x

Get more help

Body Scan Meditation by Jon Kabat Zinn (VIDEO) – Follow along with a full body scan meditation led by Jon Kabat Zinn, Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

Self Massage(PDF) – How to use self-massage of the hands, face, and neck to energize and unwind. (University of New Hampshire)

Recommended resources that require a fee

Meditate – A series of meditations available as part of the Calm app. We particularly recommend Jeff Warren’s How to Meditate and Mallika Chopra’s meditations for kids aged 7-17. (Calm.com)

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Last updated: October 21, 2022

FAQs

What are 5 relaxation techniques? ›

Other relaxation techniques may include:
  • Deep breathing.
  • Massage.
  • Meditation.
  • Tai chi.
  • Yoga.
  • Biofeedback.
  • Music and art therapy.
  • Aromatherapy.

What is Bensons relaxation technique? ›

Patient will also be instructed to perform the Bensons Relaxation Technique according to the following steps: Sit quietly in a comfortable position. Close your eyes. Deeply relax all your muscles, beginning at your feet, progressing up to your face, and keep them deeply relaxed. Breathe through your nose.

Do relaxation techniques reduce stress? ›

Relaxation techniques are practices to help bring about the body's “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response.

What is your 5 minute stress buster technique? ›

Inhale for five counts and exhale for five counts. Don't try to control your thoughts. If your mind wanders, gently bring it back to the breath. Spend a few minutes concentrating on each breath until you are completely relaxed.

What are 10 ways to reduce stress relaxation techniques? ›

10 Relaxation Techniques to Reduce Stress
  1. Deep Breathing. Taking in deep breaths will provide immediate stress relief. ...
  2. Think Positive. ...
  3. Take a Break. ...
  4. Drink Hot Cup of Tea. ...
  5. Find An Engaging Hobby. ...
  6. Envision Your Body Being Relaxed. ...
  7. Show Yourself Some Love.
21 Jan 2014

What are the simple relaxation techniques? ›

Relaxation preparation
  • find a cool and quiet room where you'll not be disturbed.
  • lie down or sit comfortably with your legs uncrossed.
  • put on comfortable clothes and take off your shoes.
  • lightly close your eyes, or focus on a spot in front of you.
  • clear your thoughts and focus on your breath.
16 Sept 2021

What are the three most commonly used relaxation techniques? ›

There are 3 major types of relaxation techniques:
  • Autogenic training. This technique uses both visual imagery and body awareness to move a person into a deep state of relaxation. ...
  • Breathing. ...
  • Progressive muscle relaxation. ...
  • Meditation. ...
  • Guided imagery.

What are the four steps in the relaxation response technique? ›

The four basic components for eliciting the Relaxation Response are: a quiet environment, a mental device (known as a mantra" in most forms of meditation), a passive attitude, and a comfortable position. Benson addresses several important issues in his writings.

How do I activate my relaxation response? ›

Everyday meditation

Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers.

How can I relax at home? ›

How to relax at home
  1. Deep breathing. When we're worried or stressed, our breathing changes. ...
  2. Find a new distraction. Sometimes you just need to take your mind off things for a while. ...
  3. Exercise. If you're able to do it, physical exercise can be a great way to lose stress, and it's also good for your health. ...
  4. Yoga. ...
  5. Cooking.

Why is relaxation important? ›

Research shows that relaxation keeps your heart healthier, cuts stress, reduces muscle tension, improves brain function and memory, and helps you avoid depression, anxiety, and obesity. It boosts your immune system and helps alleviate the symptoms of many medical and psychological disorders. Relaxing is important!

Which of the following is the most effective relaxation technique? ›

1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations.

What is a great stress reliever? ›

Get active. Virtually any form of physical activity can act as a stress reliever. Even if you're not an athlete or you're out of shape, exercise can still be a good stress reliever. Physical activity can pump up your feel-good endorphins and other natural neural chemicals that enhance your sense of well-being.

How do you release stress quickly? ›

Breathing Exercises

This is one of the easiest stress reduction practices because you simply focus on your breathing. Sit or lie down in a quiet place, take a deep breath through your nose and breathe out slowly through your mouth, or your nose if it feels better.

How can I be happy and stress free? ›

Here are 15 evidence-based ways to relieve stress.
  1. Get more physical activity. ...
  2. Follow a healthy diet. ...
  3. Minimize phone use and screen time. ...
  4. Consider supplements. ...
  5. Practice self-care. ...
  6. Reduce your caffeine intake. ...
  7. Spend time with friends and family. ...
  8. Create boundaries and learn to say no.

How many types of relaxation techniques are there? ›

7 Types of Relaxation Techniques That Help Fight Stress - PharmEasy.

Which technique is an example of healthy stress management? ›

Some of the best stress management techniques available include meditation, journaling, PMR, guided imagery, and good old breathing exercises.

What are four strategies to avoid or limit stress? ›

Eat a well-balanced diet, get enough sleep, and exercise on a regular basis. Engage in self-relaxation. Try muscle relaxation, breathing or meditation exercises, prayer, yoga, or swimming to reduce stress. Spend time with nature or listen to quiet music.

What hormone is responsible for relaxation? ›

And relaxation prompts your brain to release endorphins, chemicals that act as natural painkillers.

Which parts of the body is moved first to come out of deep relaxation technique? ›

Loosen the muscles around the lower back and feet the skin touch the mat and relax. Relax and take the mind away from the lower back. Bring the awareness towards the middle back close to the shoulder blades.

What is relaxation therapy in psychology? ›

(ree-lak-SAY-shun THAYR-uh-pee) A type of therapy that helps reduce muscle tension and stress, lowers blood pressure, and controls pain. It may involve tensing and relaxing muscles throughout the body. It may be used with guided imagery (focusing the mind on positive images) and meditation (focusing thoughts).

What are the 3 stages to the stress response? ›

General adaptation syndrome is how your body responds to stress. There are three stages to stress: the alarm stage, the resistance stage and the exhaustion stage. The alarm stage is when the central nervous system is awakened, causing your body's defenses to assemble.

Why is my mind not calm? ›

Your emotional brain is overactive.

When the brain's emotional centers and fear centers are overactive, it can be associated with depression and anxiety. If you have this common brain pattern, you may stay busy as a way to distract yourself from your anxious thoughts and feelings of hopelessness.

What to drink to calm nerves? ›

7 Everyday Tonics that Help Your Body Adjust to Stress and Anxiety
  • Ginger.
  • Maca.
  • Matcha.
  • Reishi.
  • Apple cider vinegar.
  • Turmeric.
  • Ashwagandha.

How can I relax and enjoy life? ›

10 Ways to De-Stress Your Life
  1. Let your supports challenge you. ...
  2. Count your blessings. ...
  3. Don't assume others' motives. ...
  4. Know your priorities. ...
  5. Pick your battles. ...
  6. Take breaks. ...
  7. Make time for the little things. ...
  8. Take one task at a time.

How do you tell you are stressed? ›

If you are stressed, you might feel: Irritable, angry, impatient or wound up. Over-burdened or overwhelmed. Anxious, nervous or afraid.

What is the 3 3 3 rule for anxiety? ›

Follow the 3-3-3 rule.

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm.

How do I calm my overthinking thoughts? ›

How to stop overthinking
  1. Take some deep breaths. Close your eyes and breathe in and out slowly. ...
  2. Find a distraction. Distractions help us forget what is troubling us. ...
  3. Look at the big picture. ...
  4. Acknowledge your successes. ...
  5. Embrace your fears. ...
  6. Start journaling. ...
  7. Live in the present moment. ...
  8. Ask for help.
21 Apr 2022

What are 5 emotional signs of stress? ›

Mental or behavioral symptoms include:
  • Being more emotional than usual.
  • Feeling overwhelmed or on edge.
  • Trouble keeping track of things or remembering.
  • Trouble making decisions, solving problems, concentrating, getting your work done.
  • Using alcohol or drugs to relieve your emotional stress.
29 Dec 2020

How can I reduce anxiety immediately? ›

How to calm down quickly
  1. Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. ...
  2. Name what you're feeling. ...
  3. Try the 5-4-3-2-1 coping technique. ...
  4. Try the “File It” mind exercise. ...
  5. Run. ...
  6. Think about something funny. ...
  7. Distract yourself. ...
  8. Take a cold shower (or an ice plunge)
22 Jun 2021

Which food reduce stress? ›

9 foods that help reduce anxiety
  • Fatty fish. Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega-3s. ...
  • Eggs. Egg yolks , especially from pasture-raised hens, are another good source of vitamin D. ...
  • Pumpkin seeds. ...
  • Dark chocolate. ...
  • Turmeric. ...
  • Chamomile. ...
  • Yogurt. ...
  • Green tea.

How do you relax deeply? ›

Six relaxation techniques to reduce stress
  1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). ...
  2. Body scan. ...
  3. Guided imagery. ...
  4. Mindfulness meditation. ...
  5. Yoga, tai chi, and qigong. ...
  6. Repetitive prayer.

What relaxation technique is most likely to? ›

the relaxation technique which is most likely to be involved in the use of Mantra is visualisation. visualisation enables the use of different types of images for providing and understanding the internal values of life. It also increases the power of concentration in case of human being.

What is a technique used to reduce anxiety? ›

Progressive muscle relaxation (PMR) is an effective anxiety-reducing technique that involves decreasing the tension throughout your body while calming any anxious thoughts. 7 PMR involves tightening and releasing various muscle groups to lessen bodily tension.

How can I be happy and stress free? ›

Here are 15 evidence-based ways to relieve stress.
  1. Get more physical activity. ...
  2. Follow a healthy diet. ...
  3. Minimize phone use and screen time. ...
  4. Consider supplements. ...
  5. Practice self-care. ...
  6. Reduce your caffeine intake. ...
  7. Spend time with friends and family. ...
  8. Create boundaries and learn to say no.

How do I learn to relax and enjoy life? ›

10 Ways to De-Stress Your Life
  1. Let your supports challenge you. ...
  2. Count your blessings. ...
  3. Don't assume others' motives. ...
  4. Know your priorities. ...
  5. Pick your battles. ...
  6. Take breaks. ...
  7. Make time for the little things. ...
  8. Take one task at a time.

What is the 3 3 3 rule for anxiety? ›

Follow the 3-3-3 rule.

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm.

What are the three most commonly used relaxation techniques? ›

There are 3 major types of relaxation techniques:
  • Autogenic training. This technique uses both visual imagery and body awareness to move a person into a deep state of relaxation. ...
  • Breathing. ...
  • Progressive muscle relaxation. ...
  • Meditation. ...
  • Guided imagery.

How many types of relaxation techniques are there? ›

7 Types of Relaxation Techniques That Help Fight Stress - PharmEasy.

Which technique is an example of healthy stress management? ›

Some of the best stress management techniques available include meditation, journaling, PMR, guided imagery, and good old breathing exercises.

How can I relax at home? ›

How to relax at home
  1. Deep breathing. When we're worried or stressed, our breathing changes. ...
  2. Find a new distraction. Sometimes you just need to take your mind off things for a while. ...
  3. Exercise. If you're able to do it, physical exercise can be a great way to lose stress, and it's also good for your health. ...
  4. Yoga. ...
  5. Cooking.

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