What Are The Top Relaxation Techniques For Anxiety?

Anxiety is a natural response to stressful or uncertain events. You may, for example, feel anxious before taking a test, interviewing for a job, or meeting someone new. For those who struggle with an anxiety disorder, even seemingly routine or innocuous events may trigger the body’s stress response, causing feelings of distress or overwhelm.

Here, you’ll find a guide to a number of relaxation techniques commonly recommended by mental health professionals to combat the body’s stress response and minimize the effects of anxiety on your day-to-day life.

How—and why—relaxation techniques work

The role of stress hormones

To understand why relaxation techniques can be so effective, it’s helpful to understand the biological mechanisms that underpin stress and anxiety. When you perceive a threat, your brain triggers the release of stress hormones like cortisol and adrenaline from the adrenal glands. 

The fight or flight response

These hormones prepare your body for a "fight or flight" response by increasing heart rate, blood pressure, and energy supplies. Relaxation techniques work by activating the parasympathetic nervous system to counteract this stress response, calming both the body and the mind.

Evidence-based relaxation techniques for anxiety

Whether you’ve been experiencing heightened anxiety due to a stressful period, are living with an anxiety disorder, or are a naturally anxious person, these relaxation techniques offer a way to calm the body and mind so you can approach your daily challenges with clarity and composure.

1. Deep breathing techniques

Deep breathing can be a highly effective relaxation technique for managing anxiety and stress. Research has found that individuals who incorporate a deep breathing practice into their day-to-day life show measurable improvements on stress levels. 

You can practice deep breathing at any moment, either alone or in combination with other types of relaxation techniques. There are a number of deep breathing exercises to choose from, but the most basic involves simply inhaling slowly for four counts, holding your breath for four, and slowly exhaling for four, repeating until you feel ready to move forward.

2. Mindfulness meditation

Mindfulness meditation is another effective anxiety and stress reduction technique. It involves clearing your mind or focusing on your breath or other sensations such that you remain present in the moment rather than getting overwhelmed. This process can help you learn mindfulness as a skill, which can be beneficial for combatting anxiety-inducing thoughts as they arise.

3. Body scanning

Like meditation and deep breathing, body scanning involves bringing your awareness to the present moment, and focusing on that which you can feel or sense. 

4. Progressive muscle relaxation

Progressive muscle relaxation is a straightforward relaxation technique that works by helping you ease muscle tension that may be fueling your anxiety. To practice progressive muscle relaxation, sit or lie down comfortably. Tense each muscle for a few seconds, starting with your feet, before relaxing and moving onto the next muscle group.

Work your way up through your body muscle by muscle, focusing on tensing and releasing each muscle group and letting tension and stray thoughts leave you. Progressive muscle relaxation can be helpful to manage stress and anxiety attacks, as well as promote sleep.

5. Visualization

Visualization is a relaxation method that involves creating a mental image of a peaceful and calming scene or situation to help reduce stress and anxiety. Simply sit comfortably, close your eyes, and visualize a place that makes you feel calm, such as a beach or a clearing in the woods.

6. Yoga

Research has found that yoga can provide substantial benefits to wellbeing—potentially even surpassing those of traditional exercise—and can address both physical and psychological components of anxiety. There are a number of types, ranging from gentle, meditative practices to those that are both mentally and physically demanding. 

If you’re new to yoga, you might try following along with a video, or attending a beginner-friendly class at a studio or gym. You may even be able to find a free or donation-based class near you.

7. Exercise

There is a substantial body of research showing that exercise can have powerful anti-anxiety effects. When you exercise, your body releases mood-lifting hormones called endorphins and reduces the presence of stress hormones like cortisol.

Exercise can also help control blood sugar and promote good sleep, which are also known for their effectiveness in combating anxiety. Experts typically recommend at least 30 minutes of vigorous exercise daily, though even a short, brisk walk can be enough to help manage anxiety symptoms.

8. Journaling

For those who struggle with anxious thoughts, journaling can provide substantial relief. While not backed by the same body of research as other relaxation techniques, many find it easier to manage anxiety once the anxious thoughts themselves have been identified and externalized. 

9. Cognitive reframing techniques

Cognitive reframing is a cognitive behavioral therapy (CBT) technique that involves changing the way you perceive and interpret a situation. If, for example, you are anxious about public speaking, you might remember that the audience is far more likely to be sympathetic and understanding than judgmental.

This technique can be an effective way to combat anxious thoughts, helping you to view stressful situations in a more positive or realistic light and reducing the impact of anxiety on your daily life. To try this relaxation technique, you might look for a therapy worksheet for anxiety or meet with a CBT-trained therapist.

10. Spending time in nature

11. Listening to music

Music can also be a source of stress relief. Next time you’re struggling to calm an anxious mind, try turning on some relaxing music, taking a deep breath, and focusing on the sounds of the music and the feelings it evokes. There is some research to suggest that music can measurably reduce anxiety symptoms.

12. Aromatherapy

While not supported by a wide body of research, there is some evidence to suggest that aromatherapy can be helpful in reducing anxiety. Essential oils like lavender, chamomile, and bergamot are commonly used for their calming properties and can be incorporated into daily routines through diffusers, baths, or topical applications. 

13. Art therapy

Art therapy refers to the practice of using creative pursuits to promote good mental health and may be effective in helping manage stress and anxiety. 

Learn to manage anxiety in therapy

For some people, these relaxation techniques for managing anxiety may not be enough. If you’re struggling to manage your symptoms, it may be worth connecting with a licensed therapist through a trusted platform like BetterHelp.

Effectiveness of online therapy for mental health