Relaxation techniques to beat stress and anxiety

Stress and anxiety have become a regular feature of life for many of us, but these relaxation techniques will help you to reduce their effect.

Most of us are combatting stress and anxiety issues on a daily basis. Family issues alongside competition at work are overwhelming us into this zone.

Not all stress is unavoidable, so you need to master the relaxation response to minimize its harmful effects.

To combat stress, your body releases chemicals to help the nervous system fight stress and anxiety. You need to channel these chemicals to reduce stress.

This is called Relaxation Response. Below are some techniques you can practice to effectively execute this response.

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How Relaxation Response Works

Relaxation Response has a few calming effects on your body and helps you to combat stress and anxiety. You can initiate a relaxation response in your body by breathing slowly and deeply.

This slows your heart rate down and allows better blood flow to the brain. As a result, your muscles relax and blood pressure is stabilized. Here are a few easy steps which can help you use relaxation to fight stress.

Take A Deep Breath

Breathing works amazingly in helping to relax. You need to sit up straight, place a hand on your stomach and breathe in through your nose slowly.

Allow your breath to start in your abdomen and work its way to the top of your head. Use your mouth to exhale.

Scan your Body

You need to identify how different parts of your body react to stress. Put your feet on the ground or lie back and scan how your body feels. This will make it easier for you to devise relaxation techniques.

Try Meditation

Meditation works on your brain’s neural corridors and helps you relax to better fight stress and anxiety.

Sit up on the floor with your back up straight, close your eyes and recite a soothing mantra, aloud or silently. Pay extra attention to not allow any distracting thoughts to disrupt your meditation.

Be Social About It

Sharing what’s on your mind with your friends and family will help reduce stress. Talk to them face-to-face, if that isn’t possible, at least reach out over the phone and let them know what’s going on with you.

This enables you to keep your social bond strong and allows you to relax your mind by getting a fresh perspective.

Life can feel busy and overwhelming, but that doesn’t have to interfere with your networking. Try our Daily LinkedIn Routine for Today’s Super Busy Women.

Laugh Wholeheartedly

Laughing out loud does a lot more than just lightening your mood. It actively lowers a stress hormone in your body called Cortisol. It also increases the function of Endorphins, a brain chemical which helps lift your mood.

Best way to achieve this is to sit back with your favorite comedy TV show or movie, or just chat with a funny friend.

Exercise Regularly

Going for a brisk walk, or using the stairs at home or the office are a few ways you can get yourself moving daily.

These light forms of exercise, along with some shoulder shrugs and stretching exercises greatly help in easing out stress and anxiety.

Yoga and exercise both release feel-good chemicals in your brain, helping you to deal with stress. Ultimately exercising is a great way to relax and de-stress your body and mind.

Practice Gratitude

We all have incidents and things in life to be grateful for. Being grateful helps you to cancel the harmful thoughts that increase stress and anxiety.

So it’s a good idea to keep a note of all the things in life that you are grateful for.

When you’re feeling stressed and burdened, just go through those notes and journals to remind yourself of the good things in life and uplift your mood.

Remember to rejoice in your accomplishments and show your gratitude to the people who matter most.

Get the Right Furniture

Relaxation is best achieved when it’s in the right environment. Thus it’s very important to choose the right furniture at home to help you relax.

The bed needs to be cosy and have the appropriate mattress. Chairs must be comfortable and of the right size.

Recliners and Massage chairs actively help in relaxing the body, which enables fighting stress and anxiety at the end of the day.

Drink Green Tea

Green tea is rich in L-Theanine, a chemical that aids in relieving resentment and rage. So boil some water and pour it in. Take a soothing sip to get rid of your anger and relax.

Get Some Chewing Gum

Chewing gum does a lot more than just work out your jaws. Chewing these minty or fruity flavored sticks can lower Cortisol levels and reduce anxiety, making it a great way to reduce stress.

Shut your Eyes

Feeling too stressed and depressed? Just lower your eyelids for a few brief minutes.

This is an easy way to regain your composure and concentration, and to take a quick break from a stressful office day or a frenzied household. Jump back in once you’re relaxed.

Squeeze a Stress Ball

On any given day if you’re stressed enough to want to lash out on a co-worker or the nuisance down the road, just squeeze a stress ball instead. This activity helps you to relieve stress and relax in a non-violent way.

Take Some Alone Time

No company is better than self-company! This can prove particularly true on a very anxious or nerve-wracking day.

Just head out for a walk in the park, or stroll down the lake to collect your thoughts and escape the daily hardships. Relaxation is best achieved by one’s own company.


Certain soothing scents play an essential role in getting rid of stress and anxiety.

Oils and scented water stimulate smell receptors in the nose that are connected to the brain, which primarily regulates emotion. Thus, just pour some oil into your palm and smell away to total relaxation.


Using this technique you can find yourself at a more peaceful and calming place by forming mental images of things that relax you.

Smell, sight, touch, and sound are the main senses that you should try to include while closing your eyes and sitting in a quiet spot, with loose and comfortable clothing.


Relaxation is the best way to deal with stress and anxiety. You have total control over your activities and it’s all well within your reach.

So try out these simple and easy techniques to be well on your way to a stress-free and peaceful tomorrow.

A clear strategy will help you to focus. Our download can help you to Create a Plan for Your Online Job Search.


Author Bio:

Emily is a content writer at FeedFond. A flagbearer of organic eating and a fitness freak, she’s a healthcyclopedia. 

Staff Writer: Career Contributor
3Plus welcomes any writers to join 3Plus as a Staff Writer. If you are an expert in Job Search, Career and Mentoring or just want to share your experiences, contact us! We would love to give you a voice!

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