Proven Methods to Relieve Tension and Stress

Proven Methods to Relieve Tension and Stress

Regular exercise, a healthy diet, yoga or tai chi, sleep, meditation, and volunteerism are all excellent ways to manage your stress over the long term. But for the occasional day when you’re feeling anxious and overwhelmed, there are a few quick-and-dirty tricks to short-circuit your stress response and get back to calm.

One of the most effective techniques is deep breathing. The practice of focusing on slow, deep breaths activates the parasympathetic nervous system (rest and digest), which can lower your blood pressure and heart rate. Try alternate nostril breathing, which can be done while sitting or lying down: Inhale through your right nostril, close it with your thumb, inhale through your left, then exhale through your right, and repeat.

Stretching is another body-and-mind calming activity that can help reduce anxiety, particularly if you focus on the muscles that feel tightest, such as your neck or shoulders. A few minutes of stretching is better than grabbing a glass of wine or turning on the TV, which will only further amplify your stress.

Getting plenty of social support and practicing mindful living are also important. But it’s also important to set limits with others and say no when necessary, so that you don’t overburden yourself. It’s also a good idea to avoid using alcohol or drugs as a way of coping with stress, as these substances actually increase your tension and can have serious health consequences.