10 Relaxation Techniques to Reduce Stress


Stress and anxiety are common problems that most people live with on a daily basis. When performing your regular tasks at work, home or in school, it is difficult to avoid challenges especially if you are not living a healthy lifestyle. Stress helps you become more creative as you learn new ways to survive. However, stress and anxiety can be harmful if they become overwhelming and interrupt the healthy state of your nervous system essential in maintaining a balance. Luckily, there are several relaxation techniques that can help to reduce your stress and anxiety.


Stress and Anxiety
Stress and Anxiety


1 Reflect

If you reflect about the triggers of stress and anxiety a few minutes every day, you will find it easier to cope. Studies have shown that meditation has direct influence on your brain’s neural pathways, helping you cope when stressed or anxious, according to Robbie Maller Hartman, PhD, a psychologist based in Chicago. To reflect, stand straight on your feet with eyes closed. Direct your attention in reciting a positive mantra like “I feel relaxed” or “my life is beautiful.” You can recite this mantra silently or loudly with one hand placed on your belly to sync them with your breaths.

2 Deep Breaths

In reference to psychologist Judith Tutin, PhD, a certified life coach in Rome, taking deep breaths have counteractive effects on stress and anxiety by lowering blood pressure and slowing the heart rate. Simply spend just 5 minutes with all your focus on breathing. You can sit up straight with eyes closed and a hand on your abdomen. Inhale through your nose and exhale via your mouth, and alternate.

3 Be Conscious

One of the secrets toward a lifestyle fitness is always being conscious about your behavior. If you tend to behave in different way when you have stress and anxiety, Tutin recommends spending 5 minutes focusing on only one behavior consciously. How does your face feel when you are strolling? How does it feel when your foot hits the ground? Enjoy every bite of food you consume. You will be less tense when you spend your time with focus on your senses.

4 Be Social

Meeting or chatting with friends, coworkers or close family members can help reduce stress and anxiety. Discuss your experiences with people that count in your life. This will be helpful toward a healthy lifestyle by keeping you strongly connected and with a refreshed perspective about your life.

5 Understand Your Body Response

Try to find out how stress and anxiety are affecting the way you spend your day. Lying on your back or seated upright, work your way up from the toes to your head, detecting how your body feels. Notice where you feel tight or loose without changing anything. Spend about 2 minutes imagining that every deep breath you take reaches that particular body part. Repeat this process as you work up your body, giving special attention to sensations in every body part.

6 Decompress

Decompressing when stressed or anxious on a regular basis will help you live a healthy lifestyle. Decompress by paling a heat wrap on your shoulders or around your neck for a couple of minutes. With your eyes closed, relax every body part that you feel is under pressure. Cathy Benninger, an assistant professor at The Ohio State University Wexner Medical Center in Columbus says you can use a tennis ball placed between your back and the wall to decompress.

7 Laughter

Smiling or laughing loudly lowers the stress hormone, cortisol, while improving the function of neurotransmitters in your brain to heighten your mood. Improve your mood by listening or watching a comedy. Talk to people who make you laugh or read the comics.

8 Let the Tunes Play

Studies have shown that listening to cool or soothing music can ease stress and anxiety by lowering your blood pressure as well as your heart rate. Compile a playlist with cool music or listen to nature sounds like birds chirping, the ocean, or bubbling brook.

9 Exercise

You don’t have to engage in strenuous workouts. Participate in various exercises, including walking or yoga. Exercising helps to ease depression, anxiety and stress by stimulating the release of feel-good chemicals in your brain.

10 Appreciate

Keeping track of your progress can help you identify all that is essential in improving a healthy lifestyle that is free from stress and anxiety. Appreciating your progress will avert negative thoughts and worries, according to wellness coach, Joni Emmerling, based in North Carolina.


If you are after a healthy lifestyle that is devoid of stress and anxiety, you should try these ten techniques on a regular basis. Once you start feeling stressed or anxious, flip through your notes to find out what can improve your feelings.




Author Bio:

Michelle Dela Rosa is an experienced health writer who has been at this for more than 5 Years. She specializes in health, fitness, weight loss and beauty. When she is not writing she can be usually found reading a good book. Connect with her on Facebook and Google+ .