12 Ways To Relax And Reduce Stress
12 ways to relax and reduce stress
We are all feeling tense and stressed out for many reasons. Some of the stress-causing factors in your life have existed for a long time, while others might have been brought on by recent events including the pandemic.
Stress will reduce your quality of life and cause health issues such heart attacks.
Kevin has done some research on ways to reduce stress because he was recently diagnosed with high blood pressure. Besides medication, his doctor actually prescribed meditation and other stress-reducing activities.
Please try a few of these relaxation techniques to reduce your stress and improve your quality of life. Lower stress can even help you live longer so you have more retirement years to enjoy.
1. Aroma Therapy
Many spas will offer aroma therapy to get you in the mood for your spa treatments, but this is also something you can easily do at home.
More specialized spas might also offer an Aufguss ritual (inhaling steam infused with oil) or Hamam treatment (hot air breathing).
We went to Hot Snow Spa in Winnipeg with 4 different types of saunas and the oils and aromas in the air really calmed us down and even made our skin really soft.
2. Create a relaxation space in your home
Some people just need a place to read a book or do their social media and web browsing in an environment that feels relaxing and pleasant.
Our son has a lava lamp in his bedroom that he finds very relaxing before bedtime.
Here are some ideas for your relaxation space:
a. Japanese theme room- Try Japanese decorations, banzai trees, music, candles and/or incense, and bubbling fountains.
b. Garden room – Relax while surrounded by colourful and aromatic flowers and plants. Maybe add some forest or jungle sound effects.
c. Spiritual healing room – Create a place with all the items needed for your spirituality. For some people this mean practicing an organized religion like Christianity and involves prayer and reading holy texts. For others, it involves healing crystals, reiki (energy healing using spiritually guided life force energy), sound healing, reciting mantras, and chakra balancing.
Hobbies and other time-intensive, but mentally challenging activities can distract you from the negative thoughts flooding your mind.
That might explain why adult colouring and paint by numbers books are more popular than ever.
Many people spend hours on end doing jigsaw puzzles, crossword puzzles, word finds, or Sudoku.
Even young people are learning to knit and cross-stitch. The repetition of motion is almost like meditating.
Another great hobby for keeping busy and using your brain is Scrap-booking. You get to be creative and also memorialize some positive memories.
Reading books and magazines can be a great mental escape. We highly recommend reading as it also keeps you mentally sharp.
If you are more creative and talented, perhaps you can start drawing, painting or writing as a creative outlet. You’ll feel a positive sense of accomplishment when you create a work of art or writing.
There are many apps for your cell phone or tablet that can distract you and pass the time. Some applications are specifically for relaxation and meditation. There are many games that are addictive and fun, like Bejewelled. Other games claim to be designed to keep your mind sharp, many by creating words out of jumbled letters. You can also play Sudoku or card games on your device.
Kevin used to collect comics as a teenager and young adult. He has periods where he gets back into that hobby. He has spent a lot of time going through his collection and keeping track of what he has, but it doesn’t seem like work. Reading a comic book brings back nostalgic feelings and good childhood memories. Kevin has now started to sell some of his duplicate comics and buy some issues he wants.
4. Eating for lower stress
Kevin’s high blood pressure used to make him feel like his head was pounding and about to explode. It wasn’t like a headache, but he could feel the pulse in his temples, which was very stressful.
High blood pressure and stress don’t go well together.
So you should eat healthier and lose weight to reduce your blood pressure and cholesterol.
One quick way to lower your blood pressure is to reduce your fat and salt intake.
Avoid caffeine because it increases your stress hormones and increases your heart rate. It makes you feel like you have excess energy with no place to go. It also makes it harder to sleep, which is important for a healthy life and to manage tension and anxiety. Instead, drink hot chamomile and caffeine-free herbal teas.
Also, try to avoid sugar. When you have a sugar rush, it is similar to caffeine because it gives you a lot of energy and makes you feel stressed if you can’t burn off that energy. Even the crash after eating too much sugar does not feel relaxing.
However, it is okay to eat chocolate in moderation, especially when you are feeling particularly stressed. Many of the health benefits of chocolate are from flavonoids, which help lower blood pressure, act as antioxidants, improve cognition, and balance certain hormones. Polyphenols in chocolate improve your mood and make you feel calmer and happier, possibly due to the effects on you endorphin and serotonin levels.
If you have a significant other, ask them to give you a back rub. You can purchase wooden rollers and other massage tools to help.
You can purchase vibrating massage chairs or vibrating foot massagers that do wonders for some people.
Tina purchased a flexible metal spider device with long wire prongs so she could give us a scalp massage. The device almost looks like a whisker, but it is open at the top. It really makes our head tingle, like scratching an itch you didn’t know you had, and then we feel relaxed.
If it is safe, you can hire a masseuse to come to your house or go to a spa where they offer massages. There are different types of massages, so try a few and find the one that relaxes you the most.
Some places have a unique type of massage where you get zipped into a plastic bag and high-pressure water jets shoot out and move all over your body. We have even seen these in shopping malls.
Meditation comes in various forms.
I like to think of it as “mind over matter”. If your brain is calm and filled with positive thoughts, your body will react and become relaxed.
Some people think that guided meditation is a bit like hypnosis. A calming voice will tell you what to think about to help you relax.
The voice might tell you to focus on various parts of your body and feel them relax as the tension is released a bit at a time. This is called progressive muscle relaxation and you can do it yourself without the instructions once you know how to do it.
The voice might walk you through some deep breathing exercises to help clear your mind. With deep breathing meditation, you focus only on the process of your breathing. Try not to move. Inhale through your nose. How does it feel when air flows through your nose? How does the air feel in your lungs? Notice how and when your breath transitions from inhale to exhale.
Guided imagery is slightly different from guided meditation. Guided imagery involves focusing on an array of senses in order to access your subconscious mind, reach a trance-like state, reset your neural networks, and generate well-being for the mind and body.
The guide will help you generate mental images that simulate the sensory perception of sights, sounds, tastes, smells, movements, and touch (texture, temperature, and pressure) that could lead to strong emotions because the corresponding simulii are missing.
It could be as simple as visualizing positive settings like a beautiful beach or a peaceful meadow.
One goal of meditation is to reach a mental state of mindfulness, in which you are extremely focused on and aware of the present moment (not past or future events that cause you stress). You will calmly acknowledge and accept your feelings, thoughts, surroundings, and bodily sensations without reacting or feeling overwhelmed.
A mantra is a word, phrase, or sequence of words that are silently repeated in your mind or sung or chanted out loud during a meditation session. Mantra is Sanskrit for “release your mind”.
Repeating mantras is very much like praying. Mantras are a form of positive reinforcement and manifestation.
The most universal mantra is probably Aum (pronounced “Ohmmmm”), which means “It is or will be”.
We laughed really hard at a Seinfeld episode where George and his father yell out “Serenity now!” when they are feeling upset. Their mantra did not work because they clearly didn’t grasp the concept behind mantras and meditation.
Repeating your mantra in your mind will shut-out the outside world, immerse you completely in an idea, and bring you closer to your goal.
A dark room can help you relax, but is not necessary. Try lighting some incense and candles to set the mood for meditation.
Music really impacts you physically more than you probably realize. When we are younger, we listen to music all the time. It feels like the soundtrack to our lives at the time, but it probably lowering your stress by letting you enjoy the music and get enveloped by the instruments and lyrics. We would forget about life’s problems and sometimes sing loudly to lyrics that are particularly meaningful (like a mantra).
When you meditate, most people don’t want to listen to loud or upbeat music. You probably don’t even want any lyrics in the music you hear while you meditate. There are countless songs and soundtracks available that are designed specifically for relaxation and meditation. Some are new age electronic, some are like classical music, and others are simple melodic songs by talented guitar or piano players. Try them all and find what works for you or just mix it up with a different style each time.
Most meditation websites and applications will use soothing sounds to take your mind to a pleasant place or repetitive sounds to calm your mind. Popular sounds include animals in nature such as birds and crickets, waves crashing on the shore, wind chimes, and the sounds of a rain storm like rain, wind, and thunder.
You can get limited access to content on several meditation apps for your cell phone. Some apps are free or have limited free content available.
To save money and have more control, you can download the sound effects and create your own “mix-tape” of MP3s & MP4s to play on your phone into earphones when you are meditating.
7. Motivational Media
One fast way to change your mood and reduce your stress is to watch uplifting, inspirational, or motivational video. You can also get similar content strictly for audio so you can listen with your eyes closed.
Kevin likes to read motivational quotes and advice from great writers and inspirational people.
Rome wasn’t built in a day. This content often helps you realize that everything changes with time. It takes many steps to reach your destination, but you have to start walking now if you want to change your life.
This type of media content often makes you feel like, “if these people can overcome their difficulties, so can I.”
They say that laughter is the best medicine for a reason. Laughing out loud and smiling are contagious and they change your mindset. It also feels like a physical activity that relaxes your body. Smiling and laughing will lift your mood and likely subconsciously lower your stress hormones, heart rate and blood pressure.
Thus, we recommend that you listen to or watch the best comedians and force yourself to smile and laugh out loud (even if it is forced and fake sometimes).
Without the burden of mental dread, you allow your body to relax.
The unconditional love from a pet is something special.
If you can commit the time to care for a pet, then having a pet is a great way to lower your anxiety.
Pets can also reduce feelings of loneliness for people who live alone.
Taking your dog for a walk is a great excuse to get some exercise.
However, you will appreciate how your pets reduce your stress when they cuddle up with you on the sofa while you read or watch TV.
9. Physical activity
We find that the best way to physically relax is to do regular exercise. Your body burns a lot of excess energy and the feeling of fatigue after exercising is quite relaxing. You will find you even sleep better.
If you can get outside for a walk, you’ll burn some energy and calories while getting some fresh air. The beauty of nature is always calming to us.
Some cities have businesses that offer you a way to release your stress and anger in what I would best describe as a rage release room. Get your frustrations out by hitting a mannequin with pillows or foam noodles, smashing plates, or smashing other objects with a sledgehammer. We wouldn’t try this, but some people say it works.
Another way to burn energy is to bang a large drum. You can do this to whatever beat you choose or even do it to the beat of a song you love. The physical act of hitting the drum will exert energy and cause you to feel relaxed when you stop and the repetitive sound can help you meditate at the same time. We even read that the beating of a drum at a certain pace can change the pace of your brain waves and put you into a sleep-like state or trance.
Squeezing a stress ball or using a gadget spinner is a good way to burn energy and distract yourself when you are feeling tense.
Even the simple act of chewing gum can help reduce stress. Give it a try when you need a quick way to de-stress.
10. Sensory Deprivation
A newer type of spa, called a float spa, has popped up on the past 5 years.
You lie in a pitch black chamber and float in water to achieve deep relaxation. You can choose to have silence for total sensory deprivation or listen to various types of music that you enjoy. However, this is fairly expensive.
You can achieve deep relaxation at home by creating a dark room with no sounds at all. Put on a sleep blindfold if it helps. Most people sleep this way at night, but it has a different effect if you can do it during the day for 20 or 30 minutes. You will find your mind wandering and processing the day’s events at a higher rate with no distractions, so be sure to focus on positive thoughts.
11. Thermal Treatments
Some spas offer a hot & cold stone massage. This ties into a time-tested method of relaxation and physical healing called Thermotherapy. Thermea spa in Winnipeg offers this treatment with hot tubs, pools and saunas. The thermal cycle works by going from hot to cold and then resting and repeating that cycle.
At home, you can use a heated blanket, thick heavy blanket, or heated neck wrap to feel extra cozy and relaxed. It works even better if you first put on comfy clothes that are soft on your skin such as a silk robe.
12. Vitamin D
Some people get depressed and stressed out in the Winter months when there is less sunlight each day and they don’t get outside to absorb sunlight. The sun’s ultraviolet B rays provide energy for vitamin D synthesis to occur in cholesterol in your skin cells.
Vitamin D plays a role in mood. Lower vitamin D levels lead to a worse mood. If you are deficient in vitamin D, you are more prone to depression.
You can purchase ultraviolet (UV) lights and bright white lights, also called sun lamps, that give you the vitamin D you need. You might find that you feel happier after this light treatment.
If you can’t get enough UV light, then you should consider ingesting vitamin D supplements or multivitamins.
We want you to have a long and happy life (especially after you retire), so please take steps to de-stress using some of the suggestions above.
Please leave a comment below to let us know which relaxation and stress reduction techniques work best for you or if you have some suggestions that we did not mention.
Kevin & Tina
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Tiffany McCullough - Metaphysical Mama
Great suggestions! This is such a comprehensive list! Although I practice quite a few of these, there are so many that I haven’t tried. Thank you so much for sharing these! I could definitely use some stress relief.
Thanks. We provided many relaxation techniques to reduce stress because different things work better for different people. We also like to mix it up and use different anxiety management methods on different days.
Pets truly help calming anxiety! Whenever I’m stressing, being with my bunny always calms me down ❤️
People use pets to manage their stress and relax and don’t even realize it. Pets are good for our health.
Meditation is such a great way to reduce stress and improve mood! I cleared out my home office this weekend and now meditate in there in the mornings, it’s nice and peaceful!
That is a great idea. Very convenient location and nice to know it is there when you need to relax and de-stress. we are still learning about meditation.
Carina | bucketlist2life
So important. Yes to all of them! When I read “Eating for lower stress” I first thought you ment stress eating 😀
Ha Ha. Kevin is definitely a stress eater, but as you learned we suggest ways to reduce your stress by eating healthier.
Gardening and reading books work well on my mental escape. I can’t wait to go for a massage or perhaps hamam once we are allowed to do so!
Thanks for the suggestions. Gardening is great because it is physical activity, fresh air, and distraction, which all help with relaxation and stress reduction.
Chalk and cheese travels
A lot of things I should be following thats for sure. Maybe time for us to refocus and get back into relaxing and taking time to look after ourselves
Good idea. We just started taking care of ourselves this year health-wise and probably should have done more to manage our stress and relax in 2020.
All great ideas my favs are meditation, vitamin D and pets, of course! 🙂
Pets and sunshine are no effort at all and great ways to relax and reduce stress. meditation has helped us recently, but is more of an effort.
I reaaly need to take some rest! Thanks for the tips! 😊
Rest and Relaxation is good for the body and mind as part of a healthy lifestyle. Any of these stress management techniques should help.
This is such an important post, especially during this pandemic, as without an outlet that stress continues to build up overtime. I love writing my blog, exercising, and creating my travel scrapbook as ways of de-stressing from life and work.
Those are all great ways to manage stress, reduce anxiety and relax. I am glad you found relaxation techniques that work for you.
Mr Barry A Till
Loved reading this. I have a maasage certifcate from many years ago and understand how important it can be Meditation I also did and still use it daily when I feel stressed. Great info here and all worth considering
Being a masseuse must make you very popular. Meditation is a great way to relax and reduce stress.
I do a few of these already, in particular the mindfulness, music and recently started trying better smelling soaps which I could say is like aroma therapy if I’m not wrong. 😂 I’ll definitely be giving a couple of these a go to see what comes from it, might actually help me focus more at work!
Aromatherapy is a surprisingly effective relaxation technique. Reducing your stress causes a big improvement to your productivity at work, so you are heading in the right direction.
Jodie | That Happy Reader
These are all great suggestions, and I use several of them. As we age, our bodies don’t rebound from stress like we once could so I’m stepping up my self care to keep myself healthy. You’ve convinced me to set up my own tranquility space. Thanks for sharing!
We agree. Relaxation and stress management become more important as we age. Our bodies can’t cope or rebound as quickly and we start to see health impacts.
You will love having a space where your attitude and mood automatically shifts to relaxed.
Love the idea of a Japanese-inspired toom and home-made sensory deprivation.
Thanks. Just knowing the relaxation room is near can reduce your stress. You go straight to a relaxed state when you enter.
Such a great list! I love aromatherapy for sure! Lavender is always something I diffuse at night. I also always love to include daily movement in my routine. I like doing stretches in the middle of the day or after a long day of work! Thanks for sharing x
Lynn | https://www.lynnmumbingmejia.com
Tina uses some lavender cream and sometimes a spray that smells like lavender. it is very relaxing before sleeping.
Physical activity is an underused method of relaxation and relieving stress.
A few extra relaxation techniques can’t hurt if you are feeling down and need to reduce your stress.
Wow. You sure provided a thurough list of ways to relax. It’s so true about the pets. My cat child makes me very happy.
Pets make you feel needed, important and loved and that improves your mood and reduces your stress. Playing with pets is great for relaxation too.
I definitely agree with all these tips.
It depends on my mood and the energy I have to create a relaxation space or activity but usually it is music or massage and literally being off social media
Getting away from the daily routine like social media is a great way to relax and de-stress. Take it one step further and create a whole relaxation space that changes your mood.
Stephen & Andie
I agree with @JoJo – this is a very important article, and especially during these times. And I especially feel #s 8 & 9… being a doggy-dad of 2 anda lifelong drummer! Not only is this article important, but it’s wonderfully written!
The rhythmic drumming must really distract you and almost put you in a trance like, meditative state. Sounds like a fun relaxation activity.
These are some great tips! My ‘happy place’ or ‘relaxation place’ isn’t necessarily in the house, but it’s on our property. There is something about being outdoors in the fresh air, relaxing in my hammock, that never fails to calm my mind and help me to let go of the stress from my daily routine. This is only compounded with the pups decide to join me in the hammock for a snuggle lol
We would feel very relaxed on a hammock with the sounds of nature and a cool breeze. Sounds like a great way to reduce stress.
I am very grateful to you for the information. It very much was useful to me.
Travel Addicted Unicorn
Pets are def the best stress reducer for me…I am trying to convince my partner to get another dog but will see. Physical activity also works for me very well. Vitamin D is much needed, when it is sunny I feel so much better and have so much energy.
Those are all wonderful ways to reduce stress and relax. pets seem to be very popular for relaxation purposes.
I love trying different stress management techniques. I use essential oils before bed or pillow sprays which help me to relax with a scented candle and a good book. But I also enjoy crocheting and adult paint by numbers to help get me out my head and help me be in the moment. And exercise, although I don’t always enjoy, can be really cathartic!
The pre-sleep ritual can really help to relax and sleep better. Tina does the same thing with pillow sprays and scented hand lotion. She has even put bags of dried lavender under the pillow. A good sleep will reduce your stress level big time.
These are all great tips of which I practice a few of them, I do meditation, music, dancing, take vitamin D. I love how you explained each steps thoroughly. Thank you
You must be very relaxed. You use many of these tips to reduce stress. Thanks for the compliment.
I need all the tips to reduce my stress! The life of someone with depression and anxiety definitely means stress and I’m thinking about getting a massage or a facial done to help! Great tips!
Daisy xoxo | AccordingToDaisy
Depression and Stress are closely linked. We all need to reduce our stress, not only for our physical well-being, but our mental health. A massage sounds like a great way to relax.
Sarah | Pandora's Health
Great list! I’ve definitely found that a short walk helps, as does quickly tidying up a room!
We also find it relaxing to burn a bit of built-up energy through physical activity. The more we exert, the more we reduce our stress.
After reading this remarkable piece, I am happy to share the know-how here with my mates.
Thanks. Guided meditation is a great way to reduce my stress level.