12 Relaxation Techniques For Stress

Do you find yourself experiencing heightened stress levels on a regular basis? If so, you’re not alone. According to the American Psychological Association’s 2022 Stress in America survey, approximately one-third (34%) of Americans report feeling completely overwhelmed by stress on most days. If you’re experiencing frequent stress, you may benefit from trying some evidence-based relaxation techniques. Below, we’ll look at 12 relaxation practices and coping strategies for stress and discuss how to get help if stress is becoming overwhelming. 

1. Get some exercise

According to Harvard Health Publishing, exercise causes the body to release endorphins, which are neurotransmitters that can help lower stress, provide pain relief, and produce a sensation of overall well-being. Regular physical activity can also have a number of other potential health benefits—such as preventing disease, reducing anxiety, improving cognitive health, and improving sleep quality. Going for a swim, walk, or bike ride, dancing around your living room, or hitting the gym are all ways to potentially reap the mood-boosting benefits of exercise and work toward building a healthy lifestyle.

2. Engage in mindfulness

Mindfulness means observing the present moment and any associated feelings, physical sensations, or stimuli without judgment. Research suggests that regularly engaging in mindfulness meditation may help you feel less anxious, release muscle tension that has resulted from the stress response, find a sense of calm during a stressful period, and even improve sleep quality and mental focus. 

While the prospect of undertaking a meditation practice may seem intimidating, it can actually be as simple as:

• Doing a body scan meditation before bed
• Taking notice of your surroundings on a walk
• Cultivating body awareness and breath focus as you exercise
• Taking some deep breaths on your lunch break
• Sitting with your eyes closed for just a few minutes each morning to focus on your breathing
• Trying out simple breathing techniques when you feel stressed

3. Practice yoga, meditation, and deep breathing exercise

According to the National Center for Complementary and Integrative Medicine, research suggests that yoga may “help improve general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance.” Yoga began as a spiritual practice in India and is now widely engaged in as a form of wellness and stress management. There are many different types of yoga and tai chi, a related practice from the Chinese tradition, but these complementary therapies both generally involve slow movements that can help calm your body and your mind. To get started, you could take an in-person class or follow along with an online video.

4. Try acupressure

Acupressure, based on the ancient Chinese practice of acupuncture, involves applying pressure in a particular way to specific spots on the body called acupoints. The areas where you apply gentle pressure depend on what outcome you’re looking for. One common pressure point that may reduce stress and enhance relaxation is the midpoint between the eyebrows. 

Try mobile apps or online resources

There are various apps and online sources for learning to apply acupressure yourself to relieve stress, or you can find a practitioner like an acupuncturist or massage therapy expert who can do it for you. One study of people under great stress—nurses caring for COVID-19 patients in 2020—suggests that acupressure helped them reduce stress and risk of burnout.

5. Color

Coloring—either in a coloring book or freestyle on a blank page—is not just for children. People of all ages may benefit from the soothing action of creating or filling in shapes and pictures with markers, crayons, colored pencils, or paints. Studies indicate that this pastime may have tangible, soothing benefits. For example, research from 2022 indicates that, among test subjects who had been diagnosed with an anxiety disorder, the act of coloring may have helped reduce negative emotions and anxiety and improve positive feelings. Those who are experiencing high stress levels may find similar benefits from this activity. 

6. Cuddle

Cuddling with a person or a pet may lead to the release of oxytocin, which is a hormone that can help induce positive feelings and may counteract the effects of stress hormones. Research indicates that gentle contact with anyone may lead to the release of oxytocin, so setting aside time to engage in warm physical touch with another person or an animal could help you feel grounded, less stressed, and more positive.

7. Vent

Sometimes, you may just need to vent to someone to release your stressful thoughts and feelings. It may be helpful to choose someone you trust and who will listen without judgment—and remember to ask for their consent before venting. Expressing your feelings this way could help you feel more relaxed by the end, and venting emotions openly could deepen your bond, too. Plus, research suggests that having strong social support may even help increase stress resilience over time.

8. Journal

Expressing your feelings through journaling may give you some sense of distance from experiences that are causing you stress. It can also help you get the thoughts and worries in your mind out on paper to help prevent rumination on your stressors. According to psychological medicine research on the topic, journaling may help decrease mental distress and anxiety and improve well-being.  

9. Get a good laugh

Enjoying a good laugh may have a healing effect. A 2020 study on this connection suggests that laughing often may translate to reduced symptoms when stressful situations do arise, indicating a potential stress-buffering effect. It may also help promote relaxation and boost mood in the moment. Looking for the delight and the humor in everyday situations and seeking out people, situations, or media that make you laugh could represent a good relaxation technique for stress in both the short- and the long-term.

10. Use progressive muscle relaxation

11. Listen to music and practice mindfulness

Music can have a powerful effect on one’s mood and mental state. Consider research from 2019 that suggests that listening to music when stressed may decrease signs of both physiological arousal, like blood pressure and heart rate, and psychological stress, like restlessness and anxiety. It could be helpful to create a playlist of songs that make you feel seen, soothed, calm, or hopeful and keep it at the ready for the next time you’re experiencing a stressful period. 

The reason this practice may be effective is because the fight-or-flight response associated with stress can cause muscle tension as the body prepares to handle danger. Intentionally releasing this tightness from your muscles may signal to your body that there’s no present danger and that it’s okay to relax and de-stress.

12. Practice guided imagery

Finally, you might also consider trying a technique called guided imagery. To practice it, simply take a few minutes to close your eyes and imagine something pleasant. You might picture a place that you consider peaceful or imagine the feeling of being surrounded by loved ones. You can also find guided imagery sessions online or speak with a licensed counselor who has training in guided imagery practices. Research on stress and brain function published in 2023 indicates that guided imagery may be a promising practice to incorporate into stress-management protocols. 

Getting professional help with stress

If you’re having trouble managing the stress in your life, you may benefit from consulting a licensed therapist. They can help you address stressors, develop healthy habits for managing stress, and offer you a safe space to vent and explore your emotions. 

Online therapy

If your current schedule doesn’t allow you to participate in traditional in-person therapy at a brick-and-mortar clinical practice, you might consider trying online therapy instead—which research suggests can often be as effective as in-person sessions. With a platform like BetterHelp, you can connect with a licensed therapist to address stress-related issues from the comfort of home or anywhere you have an internet connection.