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By Jordan Lake
Updated: Sep. 29, 2021
Originally Published: March 29, 2021
We’ve all had someone say “just relax” in a moment of high tension. If you’re like most people, that advice might trigger a wave of frustration instead. Relaxation isn’t as simple as it sounds, especially when you’re in the thick of it. The day can feel endless, particularly if you’re managing work, parenting, and the challenges of a global pandemic. To effectively calm down, it’s essential to identify your stressors and understand what relaxation methods work for you—because not every technique suits everyone.
The American Psychological Association identifies three types of stress: acute, episodic acute, and chronic stress. Acute stress is typically linked to immediate pressures, like the deadline for an important project. Episodic acute stress is more familiar to many parents, involving a collection of stressors like sports commitments, social events, and relationship conflicts. Chronic stress, however, poses the greatest risk, often stemming from prolonged adverse situations such as abuse, homelessness, or unresolved childhood trauma. For chronic stress, seeking help from a licensed mental health professional is crucial.
For less severe stress, numerous strategies can help you find your path to relaxation. Here’s a compilation of methods to kickstart your journey.
Immediate Relaxation Techniques
When stress hits hard, you need quick solutions. Whether it’s during an argument or while stranded on the side of the road, these techniques require minimal setup.
Deep Breathing
Close your eyes and take slow, deep breaths. By concentrating on your breathing, you can shift your focus and calm your mind. Need a guide? Check out Daniel Tiger’s helpful demonstration.
Refocusing
Dialectical Behavior Therapy (DBT) offers useful tools for coping with stress. In overwhelming moments, take a few deep breaths and ground yourself by identifying:
- Three things you can see
- Three things you can hear
- Three things you can smell
- Three physical sensations you can feel
Muscle Relaxation
Ever had a teacher lead you through a muscle relaxation exercise? Start by tensing various body parts—like clenching fists and curling toes—then focus on gradually releasing that tension. This technique can help you become aware of stress held in your body, like a clenched jaw.
Mantras and Affirmations
Think of mantras as personal affirmations. If you’re anxious before a meeting, repeat affirmations like, “I’m ready for this.” Shorter phrases can be useful too, especially during stressful moments with children: “Be calm, be calm, be calm.”
Planned Relaxation Techniques
Sometimes, you’ll want to plan your relaxation time a bit more thoughtfully.
Meditation
Meditation is similar to mantras but typically requires a longer time commitment. You can find many guided meditations online that fit your schedule.
Yoga
Yoga is accessible for all experience levels. If a class feels overwhelming, consider online tutorials or instructional DVDs. Just remember, it’s about finding what feels right for you.
Self-Care
Self-care means different things to everyone. Whether it’s enjoying a bubble bath or indulging in your favorite music while pampering yourself, prioritize what makes you feel good.
Engaging in Hobbies
Hobbies can be a great escape, but be cautious; they can also become a source of stress. Focus on activities that truly relax you, like gardening or working on puzzles, which offer a wonderful distraction and mental challenge.
Journaling
Journaling can be therapeutic, whether you prefer free writing or guided prompts. Documenting your feelings and stressors can provide clarity, and starting a gratitude journal can help shift your perspective.
Forest Bathing
Spending time in nature has been shown to boost mood and reduce stress. Even a simple walk or enjoying your coffee outdoors can have tremendous benefits.
Gratitude Lists
Writing down what you’re grateful for can shift your focus from stress to positivity. It’s a simple yet effective way to remind yourself of the good in your life.
For more insights on managing stress and relaxation, check out this helpful article from our blog, and for those interested in the intersection of stress management and home insemination, visit Make a Mom for expert resources. The CDC is also an excellent reference for pregnancy-related questions.
Summary
Stress can feel overwhelming, but understanding the types of stress and exploring various relaxation techniques can significantly improve your well-being. Immediate techniques like deep breathing and muscle relaxation can help in the moment, while planned activities like yoga, meditation, and gratitude journaling can pave the way for long-term stress relief.