Try progressive muscle relaxation. Start by wearing loose clothes and being barefoot. Take a few slow, deep breaths to start relaxation. When you feel relaxed, focus on your right foot. Think about how it feels. Then, slowly tense the muscles in your foot and hold for 10 seconds. As you relax your foot, feel the tension releasing as your foot feels limp and loose. Breathe deeply as you focus on the way your foot feels. Then, do the same thing for your left foot. Continue up your body, going back and forth between right and left side, with each muscle group. Try not to tense any muscles other than those you are focusing on. [5] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Body scan meditation is a stationary relaxation technique. You focus on your body and how each part feels while remaining still. It is thought to help you let go of things that need to be done and release pent-up emotions. Start by lying on your bed or the floor. Focus your attention at the top of your head and move down your body. [6] X Research source Make sure to breathe deeply as you tune into each part of your body. Pay attention to each finger, each muscle, each separate body part. After you are done, sit in silence for a while. Then open your eyes slowly.
Start by sitting straight in a chair in a quiet room. [8] X Expert Source James BrownMeditation Coach Expert Interview. 3 April 2019. Close your eyes. Clear your mind of outside thoughts. Focus only on your surroundings. Think about how your feet feel on the floor, the posture of your back, the clothes against your skin. Turn your attention to your breathing. Inhale and exhale at a tempo that feels good and comfortable for you. Don’t breathe too deeply. Keep the breaths calming and natural. Try to make the exhale last longer than the inhale. [9] X Research source Make sure you are breathing through your belly. Place your hand on your stomach and feel each breath. Breathe in through your nose and exhale through your mouth. Your stomach should move while your chest does not. [10] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Listen to uplifting music. Put in your favorite CD, make a playlist of fun songs, or listen to a genre that makes you happy. Sing along to the songs for added relaxation. [11] X Research source Put on nature CDs of crashing waves or rain. If you prefer music, try piano or violin instrumental music, or New Age sounds like Enya. Buy a fountain and keep it by your desk at work. When you need to relax, take a moment to close your eyes and listen to the soothing water. [12] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Write out your frustrations about the day. What bothered you? Can you fix it? If not, then just get it out so you can try to move on. [13] X Research source Use the journal to boost your self-esteem. Write reminders to yourself about your positive attributes. Assure yourself it is okay to have bad days. Write things like, “You are awesome” or “I love myself. " Don’t add journaling into your relaxation practice if it adds even more stress.
Put your cell phone in another room, log off your laptop, and turn off the television. Go for a walk. Sit in the park and watch the squirrels. Take a bath. Read. Cook dinner. It doesn’t matter what you do; just focus on your task and enjoy the moment without technological distractions. Try going for 30 minutes on weekdays without technology. Try an hour a day on the weekends.
Take a walk. Garden. Play an outdoor sport. Go to a state park and go hiking. If you have the time, go camping for the weekend. You don’t have to exercise to enjoy the restorative qualities of nature. Sit in the park and feed the pigeons. Eat dinner on your patio. Talk on the phone outside. [16] X Research source
Give yourself a hand massage. Hands carry a lot of tension, especially if you work on a computer. Apply some relaxing lotion onto your hands, like peppermint or lavender. Then massage the muscle right under your thumb. [17] X Research source Loosen your jaw muscle. Open your mouth wide as you breathe. Hold it for 30 seconds, then release. Try acupressure. Acupressure is an Asian body technique where you massage and apply pressure to certain points on your body to release tension.
Try brushing your hair, knitting, or washing dishes. Gardening is another great repetitive motion.
Try adding essential oils, like lavender oil. Bath salts, bubble bath, and scented bath petals can also be relaxing. Light candles and play soft music. Allow your mind to clear and focus on the scents, the water, and the music. If you have access to one, sit in a hot tub. Steam rooms and saunas can also be relaxing.
Go for a 15-minute walk around the block. Try doing light yoga poses. Stretch your body, especially your neck and shoulders. Try head and shoulder rolls.
Read before bed. Take a warm bath. Spend a few minutes journaling. Meditate or work on your breathing techniques. Decide what is the best way for you to come down from the day so you can fully relax and sleep soundly.
Try passionflower tea to help calm anxiety. Also try peppermint, chamomile, and lemon balm teas, which are all caffeine-free. [21] X Research source Drink green tea. Green tea contains L-Theanine, which is a calming agent. [22] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Many green tea varieties are caffeinated, so try not to drink those at night. If possible, get a decaffeinated green tea. This helps the L-Theanine work better. Add honey to your tea. Honey also is considered a relaxant.
When you feel stressed, pop any kind of gum in your mouth and chew for a few minutes. Take a break and try to clear your mind while you chew to help yourself relax even more.
Talk to your friend in person, call her, or send a quick text. Reach out via social media. The action of telling someone about your stress can have immediate effects. [25] X Research source
Cleaning is a great relaxation technique. Change your sheets, wash your windows, or wash the curtains. Mop or vacuum your house. Declutter your things. Clearing away the junk in our space is as important as clearing our minds. Try donating old clothes and shoes to charity. Go through your books and donate ones you’ve read. Clean out your desk drawers. Attend to your finances. Don’t put off dealing with bills or other things another day. Cross that off your to-do list. Allow yourself to feel good and relax because of what you’ve accomplished.
