Relaxation techniques to relieve stress

Are you feeling stressed? There are some effective and simple tactics that can help you relax in no time. Discover them here.

Relaxation techniques to relieve stress

Last update: 04 June 2023

Traffic congestion during peak hours, work demands, deadlines, complicated relationships at work or money problems. Have you experienced any of these stressful situations? In fact, anyone can experience stress. It tends to lead us to look for ways to ease this overwhelming feeling. There are some relaxation techniques that can help.

Learning to deal with these situations and avoid them becoming a constant source of stress, in fact, is essential if you want to take care of your physical and mental health. In fact, stress can be the gateway to many illnesses. Next, we’re going to suggest some really simple relaxation techniques. But, first, we will define stress.

Understanding stress

According to the book, Understand el EstrĂ©s, (Understanding Stress) by Xavier Torres, stress is a normal physiological response of the body to environmental demands. As such, it is considered a essential and effective reaction for survival. However, when the individual fails to handle these demands, the stress becomes harmful and jeopardizes one’s well-being.

Stress causes an increase in the secretion of hormones such as cortisol and adrenaline. They prepare the body to react to perceived threat. Furthermore, the increase of these substances in the body makes the individual more prone to disease.

Causes and types of stress

Stress can be caused by many different factors. For example, work, personal relationships, health, etc. The stress response has different levels of intensity and can be situational and short-lived, or prolonged and prolonged over time.

According to a study published in the journal, medical sciences, there are different ways of classifying stress. One of the most common is the following:

  • chronic. It lasts for weeks, months or even years. It is caused by various factors. The negative effects of this type are long-term.
  • Traumatic. It arises after a natural disaster, assault or serious accident. The most common manifestation is post traumatic stress disorder (PTSD).
  • Acute. It is experienced in brief, high-intensity situations, such as an accident or a fight. It can be useful for dealing with a specific event. However, if it persists for a long time, it has negative consequences on physical and mental health.

It should be noted that these types can overlap with each other. Therefore, it is important to recognize the symptoms of stress in the body and learn how to deal with them appropriately.

Eustress versus distress

Have you ever heard that we tend to work better under pressure? Do you think a little stress is good for us? The answer is yes, there is a kind of stress that is beneficial for performance and motivation. It is known as positive stress or eustress.

Based on research published in Redices Institutional Repositoryeustress is understood as the physiological and psychological response of the body to situations perceived as stimulating or exciting. This type of stress increases energy and motivation and improves concentration.

Eustress it is different from negative stress, also known as distress, occurring in situations perceived as threatening or dangerous. But can eustress become distress? The answer is yes.

Indeed, it is important to note that eustress it is only useful when kept at moderate and controlled levels. If it becomes too intense or prolonged, it turns into distress and has negative health consequences.

Relaxation techniques to relieve stress

Stress is a common problem in our modern society. Besides destroying our physical health, it affects our mental well-being. Fortunately, there are several relaxation techniques that can help relieve this feeling quickly.

Next, we will detail some methods described in the journals, Magazine Confluence AND SEMERGEN Family medicinewhich have been analyzed and have given positive results in some studies.

Deep breathing

Deep breathing is a simple and effective relaxation technique. Helps reduce stress in minutes. By practicing it, you reduce your heart rate and reduce cortisol levels.

Sit comfortably and close your eyes. Take a slow, deep breath through your nose. Feel how the air fills your abdomen and hold your breath for a few seconds. Then, breathe out slowly through your mouth.


Meditation is popular for lowering stress and anxiety levels. There are many forms of meditation, but an easy way is to sit in a quiet place and focus on your breathing. If your mind begins to wander, bring it back to focus once again on your inhales and exhales.


Visualization involves imagining a calm, relaxing place. Think of a beach, a lush garden, or any other place that makes you feel peaceful and happy. Concentrate on the details of that space and try to project yourself there.


Yoga combines physical postures with breathing and meditation, that’s why it’s an excellent relaxation technique. Even if you are inexperienced, you can try some simple poses, such as Childs Pose or Downward Facing Dog.

Do an activity you enjoy

Doing something you enjoy is really good for clearing your mind. For example, you can reading a book, listening to music or drawing.

Practice gratitude

Take a moment to reflect on the things you are grateful for. This will make you feel calmer and improve your mood.

Take care of yourself

Spend time taking care of yourself by learning how to do it recognize and manage your emotions and mood. It will help you deal with conflicts in a healthy way.

What if you have too little time for relaxation techniques?

If you don’t have much time to practice relaxation techniques to relieve stress, don’t worry. Some options do not require you to invest long periods of time. Next, we list some suggestions proposed in the book, Stress management, by Brian Luke Seaward

  • Take a break. Taking a few minutes to step away from a stressful situation goes a long way. If possible, change your location or activity for a while.
  • Listen to relaxing music. If you have a few minutes to spare, listen to music to relieve stress. Pick a song or playlist that makes you feel relaxed and at ease.
  • Simple strokes. They release tension and reduce stress in a short time. You can do a few simple ones like leaning to the sides, reaching your arms towards the ceiling, or rolling your shoulders.
  • Awareness. Mindfulness is a quick and effective technique for relieving stress. Take a few minutes to focus on the present moment and observe your thoughts and physical sensations without judging them. You can do this while walking, waiting in line, or during a break at work.

Incorporate stress-relieving relaxation techniques into your daily routine

Incorporating relaxation techniques into your daily life is a great way to improve your overall well-being. You can try the following:

  • Take breaks. Schedule regular breaks throughout the day to practice deep breathing or use visualization to recharge.
  • Make relaxation a priority. Make sure you take time out for yourself every day, even if it’s just a few minutes. You will soon see how your quality of life and well-being improve.
  • Use reminders. Set alarms on your phone or in your calendar to remind you when it’s time to practice a relaxation technique. This will help you be more consistent.
  • Establish a routine. Set a time to practice relaxation techniques like meditation or yoga, when you wake up or before you go to bed. This will ensure they become a habit.
  • Find quiet moments. Look for opportunities where you can practice stress-relieving techniques. For example, when waiting in line or traveling on public transport. Use this time to close your eyes and focus on your breathing.

If you need it, seek support to relieve stress

We all need help at certain times in our lives. Talk to someone you trust, such as a friend, family member, or mental health professional. Remember that there is no single solution. Find the relaxation techniques that work best for you. Strive to incorporate them into your life, creating a habit so that, in the absence of motivation, you have discipline.

It’s important to keep in mind that effective stress management is an ongoing process and takes time and effort. If symptoms persist, see a professional to identify and treat any underlying issues.

Remember that these are just a few examples and that we all they have different strategies for relieving stress. You simply need to find what works best for you and practice it regularly, for best results.

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