Executive Health Program. Can, Yekta Said, Heather Reducttion, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. Relaxation techniques: What you need to know.

Stress reduction strategies -

Try pranayama breathing , a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.

Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. Classical music can be especially relaxing right before bedtime.

Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people. Hands in general can carry a lot of tension.

Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp. Count Backward When worries are running rampant, try slowly counting to 10 and then back again to calm down. Stretch Standing up for a quick stretch can relieve muscle tension and help you relax during a stressful workday.

Try a shoulder roll-out or a chest-opening stretch right from the desk chair. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.

Close Your Eyes Take a quick break from a busy office or a chaotic household by just lowering your eyelids. Squeeze a Stress Ball On days when you want to strangle a coworker, your roommate, or the driver in the next lane, squeeze a stress ball instead.

Try Progressive Relaxation Anxious? Just squeeze, release, and repeat. Progressive relaxation involves tensing the muscles in one body part at a time to achieve a state of calm. The method also used by actors is a great way to help fall asleep.

Be Alone Five minutes of alone time can help you collect your thoughts and clear your head. Get Organized Clutter could be contributing to your stress.

Take a few minutes to reorganize your desk or table, or wherever you are , leaving just what you need on top. Do Some Yoga Put your feet up—against the wall, of course.

The Vipariti Kirani yoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too.

Eat Some Chocolate Just a square about 1. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism. Meditate Five minutes of peace is all it takes to reap the benefits of meditation.

Find a comfortable spot in a quiet place, focus on your breath, and feel those anxieties start to disappear. Cuddle With a Pet After a rough day, snuggle up with a pet. Pets can boost self-esteem and even ease the sting of social rejection. A study noted that expressive writing or therapeutic writing can benefit people managing chronic health conditions, including but not limited to mental health conditions like depression.

They noted that regular journaling may be linked to a higher quality of life, more proactive self-care behaviors, and other healthful behaviors, such as taking prescribed medications.

Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Consuming too much may worsen anxiety, according to a review of literature on the subject.

Overconsumption may also harm your sleep. In turn, this may increase stress and anxiety symptoms. People have different thresholds for how much caffeine they can tolerate. If caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated coffee, herbal tea, or water.

Social support from friends and family may help you get through stressful times and cope with stress. Having a social support system is important for your overall mental health.

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

This is especially true if you take on more than you can handle because juggling many responsibilities may leave you feeling overwhelmed.

Creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend if you need more space.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. A study in medical students in China linked procrastination to increased stress levels.

The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection. If you find yourself procrastinating regularly, it may be helpful to make a to-do list organized by priority.

Give yourself realistic deadlines and work your way down the list. Work on the things that need to get done today, and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself. Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness. Research shows that yoga helps reduce stress and anxiety. Plus, it can promote psychological well-being.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy MBCT , a type of cognitive behavioral therapy.

Meditating consistently, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety. Countless books, apps, and websites can teach you the basics if you want to try meditation. There may also be therapists in your area who specialize in MBCT. Human touch may have a calming effect and help you better cope with stress.

For example, studies show positive physical contact may help relieve stress and loneliness. These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate.

Both high blood pressure and increased heart rate are physical symptoms of stress. Spending more time outside may help reduce stress. Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress.

A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people. Even in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.

Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode. During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response. Deep breathing exercises include:. Deep breathing aims to focus your awareness on your breath, making it slower and deeper.

When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate, allowing you to feel at peace.

Having a pet may help reduce stress and improve your mood. When you cuddle or touch your pet, your body releases oxytocin — a hormone linked to a positive mood.

Plus, research shows that pet owners — especially those with dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods. Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress. Supplementing with magnesium has been shown to improve stress in chronically stressed people.

Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better. However, dietary supplements may not be appropriate or safe for everyone.

Although stress is unavoidable, being chronically stressed takes a toll on your physical and mental health. Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise , mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods. Read this article in Spanish.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Stress is a natural and normal part of life, but sometimes you just need to relax. We've compiled a list of the top 10 ways to relieve stress.

People seek help from professional psychologists for many different challenges. Find out more about these issues, from death to stress to family and…. Social anxiety can creep up at work, on dates, at parties, and more. Here are just a few ways to get it under control in your daily life.

Meditation is the process of redirecting your thoughts to calm your mind. It may also improve your overall quality of life. This is what the research…. Yoga combines breathing exercises, meditation, and poses that are proven to benefit mental and physical health.

This article lists 16 evidence-based…. Research is limited, but there may be a connection between stress and a positive ANA result.

Diurnal cortisol tests measure your cortisol levels at various points from the time you wake up until the time you go to bed. Many things in life can cause you to have an acute stress reaction, but sometimes these stressors become chronic and can cause serious side effects.

Lean protein and digestive health all Stress reduction strategies Stresx — at work, at home and on the road. Sometimes we can feel especially stressed deduction of a redcution Stress reduction strategies with someone, too much work or everyday hassles like getting stuck in traffic. Chronic stress can keep you from feeling and performing your best — mentally, physically and emotionally. These three simple techniques will help you deal with stress. Sometimes we talk out loud, but usually we do it in our heads. Negative self-talk increases stress.

Stress reduction strategies -

Lift weights. Do push-ups or sit-ups. Or kick around a soccer ball for a few minutes. Close your eyes , take deep breaths, stretch, or meditate. Write three things you are grateful for. Check in with yourself —take time to ask yourself how you are feeling.

Think of someone who makes you laugh or the last time you laughed so hard you cried. Find an inspiring song or quote and write it down or screenshot it so you have it nearby.

Connect with Others to Reduce Stress Having meaningful relationships can create a sense of belonging. Here are some ways to reduce stress by connecting with others: Reach out to your community, family members, or friends.

Make time for cultural, spiritual, or religious activities. Volunteer with organizations that interest you. Giving back to others can help you too. Get outside with others, connect with nature, and explore green spaces.

Take Care of Your Body Staying physically healthy can improve you emotional well-being. Here are some suggestions to better improve your health: Get vaccinated for the flu each year. Stay up to date on your COVID vaccines and boosters.

Find a COVID vaccine location near you on Vaccines. gov Keep up with regular health appointments. Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low- or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. See Healthy Eating Tips. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Relaxation techniques can lower stress symptoms and help you enjoy a better quality of life, especially if you have an illness. Explore relaxation techniques you can do by yourself. If you receive care at Mayo Clinic, consider registering for this online class: Introduction to tai chi.

Relaxation techniques are a great way to help with stress management. Relaxation isn't only about peace of mind or enjoying a hobby. It's a process that lessens the stress effects on your mind and body.

Using ways to relax can help you cope with everyday stress. And these options can help with long-term stress or stress related to many health problems, such as heart disease and pain.

Whether your stress is out of control or you've already got it tamed, you can benefit from relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques are often free or low cost and pose little risk.

And they can be done anywhere. Find simple ways to relax and get started on de-stressing your life and improving your health and overall well-being. When faced with everyday jobs and tasks or the demands of an illness, relaxation techniques may not be a main concern in your life.

But that means you might miss out on how relaxation can benefit your health. To get the most benefit, use relaxation techniques along with these other positive coping methods:. Complementary and integrative health specialists, mental health professionals and other healthcare professionals can teach many relaxation techniques.

But you also can learn some on your own. Relaxation techniques generally involve focus and awareness. You focus your attention on something that is calming and raise awareness of your body. It doesn't matter which technique you use. What matters is that you find ways to relax to gain the benefits.

Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress. You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting.

Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one. Progressive muscle relaxation. In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group.

This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.

In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes. You gradually work your way up to your neck and head.

This is best done in a quiet area without interruptions. You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.

To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.

You may want to close your eyes and sit in a quiet spot. Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress. Supplementing with magnesium has been shown to improve stress in chronically stressed people.

Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better.

However, dietary supplements may not be appropriate or safe for everyone. Although stress is unavoidable, being chronically stressed takes a toll on your physical and mental health. Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise , mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Stress is a natural and normal part of life, but sometimes you just need to relax. We've compiled a list of the top 10 ways to relieve stress. People seek help from professional psychologists for many different challenges.

Find out more about these issues, from death to stress to family and…. Social anxiety can creep up at work, on dates, at parties, and more.

Here are just a few ways to get it under control in your daily life. Meditation is the process of redirecting your thoughts to calm your mind.

It may also improve your overall quality of life. This is what the research…. Yoga combines breathing exercises, meditation, and poses that are proven to benefit mental and physical health. This article lists 16 evidence-based…. Research is limited, but there may be a connection between stress and a positive ANA result.

Diurnal cortisol tests measure your cortisol levels at various points from the time you wake up until the time you go to bed. Many things in life can cause you to have an acute stress reaction, but sometimes these stressors become chronic and can cause serious side effects.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 16 Simple Ways to Relieve Stress.

Medically reviewed by Francis Kuehnle, MSN, RN-BC — By Jillian Kubala, MS, RD and Kerri-Ann Jennings, MS, RD — Updated on July 12, Was this helpful? Share on Pinterest. Get more physical activity.

Eat a balanced diet. Minimize phone use and screen time. Practice self-care. Try journaling. Reduce your caffeine intake. Spend time with friends and family.

Create boundaries and learn to say no. Avoid procrastination. Take a yoga class. Mindful moves: minute yoga flow for anxiety. Practice mindfulness. Spend time in nature. Practice deep breathing. Spend time with a pet. Consider supplements. The bottom line.

How we reviewed this article: Sources.

Strategis Clinic offers High protein diet for seniors in Arizona, Florida Stress reduction strategies Minnesota recuction at Mayo Clinic Health System locations. Reductoon stress making redduction angry and grouchy? Stress relievers can Natural solutions for high blood pressure bring back calm and peace to your busy life. You don't have to put a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these tips. Almost any form of physical activity can act as a stress reliever. More and Immune system fortification US adults are dealing with stress, which can lead to Stfess health Cardiovascular training adaptations. Taking breaks throughout the day rfduction help Natural solutions for high blood pressure stress, ease tensions, or lessen worry. Even 10 minutes is enough to improve your mental health. Having meaningful relationships can create a sense of belonging. A feeling of being cared for, valued, and supported can help us become more resilient. This is called social connectedness.