By Marnie Kunz, CPT

These relaxation techniques can help you de-stress and improve your health. Modern life brings a barrage of social media and electronic notifications, work stress, and economic stressors. There has never been a better time to practice de-stressing. Not dealing with stress can lead to a variety of health conditions, including high blood pressure, heart disease, stroke, obesity, and diabetes.

Try these relaxation techniques to help you combat stress and reduce your risk of diseases.

Effects of Stress

Stress is a normal reaction to challenges that arise in life. It’s the body’s response to demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline. But when stress lasts long, it can harm your health and even lead to chronic diseases. According to the American Institute of Stress, chronic stress is common at work, with 94% of workers feeling stress.

According to Mount Sinai Medical Center, these are some of the signs of stress to watch out for:

Diarrhea or constipation
Forgetfulness
Frequent aches and pains
Headaches
Lack of energy or focus
Sexual problems
Stiff jaw or neck
Tiredness
Trouble sleeping or sleeping too much
Upset stomach
Use of alcohol or drugs to relax
Weight loss or gain

Long-term stress can wreak havoc on your health. Some of the effects of long-term stress can include:

Anxiety and depression
Digestive issues
Headaches
Muscle tension and pain
Heart disease, heart attacks, high blood pressure, and stroke
Sleep problems
Weight gain
Impairment in memory and concentration

15 Relaxation Techniques to Try

Try these relaxation techniques to combat the negative effects of stress. Even taking five minutes to de-stress with one of these strategies can significantly improve your mental and physical health and help prevent chronic diseases.

1. Deep Breathing

To practice deep breathing, find a quiet place where you won’t be disturbed. Sit or lie down in a comfortable position and close your eyes. Place one hand on your chest and the other on your stomach. Take a slow, deep breath in through your nose, feeling your stomach rise. Count to 4 as you breathe in. Hold your breath for 4 seconds. Then exhale slowly through your mouth for 4 seconds, feeling your stomach fall. Do this for at least 4 rounds, and you’ll feel your body loosen up.

2. Use Your Senses

Something I learned while in therapy for anxiety and while meditating is to focus on the senses. You can ground yourself by focusing on sights, sounds, smells, tastes, and feels. Here are some relaxation techniques you can try to soothe your senses:

Play soothing music or a meditation soundtrack for calming sounds.
Look around you and name five things you can see.
Light a calming scented candle or smell a food that makes you happy.
Touch something soft and soothing like your pet’s fur, a warm fuzzy blanket, or a favorite shirt.

3. Go for a Walk

Walking is an excellent way to de-stress and improve your mood. You can add more feel-good factors to your walk by going with a friend, family member, or pet. Getting outside offers an additional mental boost. So, if you’re feeling stressed, take a walk. Walking, even 5 or 10 minutes, will help.

4. Go Outside

Getting outside is another way to reduce stress. According to experts, going outside reduces cortisol and muscle tension and lowers heart rate and blood pressure. Take a work break, step outside for a few minutes, or walk. Sitting in nature for just a few minutes will calm your body and mind.

Related Posts: Hiking Tips for Beginners

5. Take a Tech Break

Using technology all the time can lead to feelings of increased stress, isolation, and depression. According to researchers, frequent use of technology can lead to ADHD symptoms, interfere with emotional and social intelligence, increase social isolation, and interfere with brain development and sleep. Take a break from the tech and unplug for a few minutes, a few hours, or even a few days.

Check out our post on How to Do a Digital Detox for more tips on taking a tech break.

6. Take a Bath

This is one of my favorites. Take a bath and unwind with warm water, soothing scents, and a good book. Or turn on some music and breathe and relax. You can take a short or long bath and use as little or as many bath accessories as you’d like. You’ll come out feeling not just cleaner but also mentally lighter.

7. Listen to Music

Another relaxation technique is to listen to calming music. Turn on some nature sounds, slow jams, or other relaxing music and feel some stress melt away.

8. Color

Coloring is a great way to combat stress because it’s relaxing and meditative. Coloring trains your mind to focus on the present moment. Pick a coloring book or page you like, assemble your coloring supplies, and begin. Play relaxing music as you color for a doubly calming effect.

9. Write

Writing is an excellent way to release feelings and vent frustrations and stressors. Take a few minutes to write out how you feel whenever you’re stressed or overwhelmed. Or, make it a regular activity and set aside some time to journal each day.

10. Keep a Gratitude Journal

Gratitude is a proven way to reduce stress and anxiety and increase positive feelings. Write down five things you’re grateful for each day. You can include anything, big or small. For example, you might be thankful for your health, an inspiring run you had, your family and friends, your job, your pet, or a delectable slice of pizza.

11. Visualize

Visualize a place you love. Use your senses and imagination to immerse yourself in the sights, sounds, feelings, tastes, and smells of an uplifting place. You can imagine your favorite beach or location you’ve traveled to or invent a magical place in your mind.

12. Stretch

Stretching can help you ease mental and physical tension. According to Colorado State University, stretching increases serotonin levels, releasing the hormone that helps stabilize your mood, reduces stress, and makes you feel good. Do some dynamic stretches if you’re starting cold, or if you’re coming off a workout, some static stretches can be soothing.

Related Post: Dynamic Stretches for Runners

13. Cuddle

Cuddle with someone - your partner, a friend, or a pet. Cuddling helps reduce stress and releases oxytocin, boosting your mood and immunity and even lowering blood pressure. So, get to cuddling!

14. See someone uplifting

One of the best relaxation techniques is to spend time with someone you care about. Choose a friend, partner, or family member (pets included!) who makes you feel positive and accepted. Spending time with people you are close to is a great way to reduce chronic stress and improve your mental health.

15. Enjoy a warm cup of tea

Take some time to slow down and enjoy a warm cup of tea. Herbal teas, such as chamomile, are especially soothing and relaxing. Drink your tea while taking an electronics break for an extra dose of peace.

What relaxation techniques do you use to de-stress? Tag @Runstreet on Instagram to share your wellness journey and get cheered on.

Be well! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

15 Relaxation Techniques to Reduce Stress