Relaxation Techniques for Managing Stress from Judi Lang, LCSW

Relaxation Techniques for Managing Stress

It’s National Stress Awareness Day and we want to take this opportunity to talk about relaxation techniques as a way to cope with stress. 77% of Americans report regularly experiencing physical symptoms caused by stress, and 73% regularly experience psychological symptoms caused by stress. Good stress can be motivating - it’s the kind of stress that helps us meet a deadline and subsides once the stressful event has passed. But bad stress - chronic stress that stays around for weeks or months - wreaks havoc on our bodies and quality of life. Relaxation techniques can be used anytime, anywhere, and with no extra cost, to help decrease stress in the body, improve overall health, lower blood pressure, improve mood and concentration, reduce daytime fatigue and improve sleep. Relaxation techniques give the body the chance to move out of the stress response and into rest.

As you learn relaxation techniques, you can become more aware of muscle tension and other physical sensations of stress. Once you know what your stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress. This can prevent stress from escalating.

Remember, relaxation techniques are skills and they take practice. Be patient with yourself. These techniques are not one size fits all, if one doesn’t work, try another. If none of your efforts to reduce stress seems to work, talk to your doctor about other options.

Also, keep in mind that some people, especially those with a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although it’s rare, If you experience discomfort during relaxation techniques, stop and consider talking to your doctor or therapist.

6 Relaxation Techniques

1. Set a timer: Finding time to relax and tend to yourself is the first and the most important step. Try choosing a special alarm sound and setting a timer for a regular time of day to remind yourself to take a 5-20 minute break to practice relaxation. When using the timer technique, you might find that eventually even just the ding of your alarm can begin to trigger relaxation all by itself. Stepping away from an overflowing email inbox for 5 minutes can feel daunting, but you’ll come back to work with renewed vitality.
2. Breathe: Take a deep breath in, counting slowly up from 0 to the number 5. Then take a deep breath out, counting slowly down from 5 to 0. Feel the sensation of your diaphragm expanding as you inhale, and contracting as you exhale. When thoughts appear, don’t fret. Notice them and appreciate them as a reminder to return to focusing on your breath.
3. 5-4-3-2-1 Grounding: Use your 5 senses to help ground yourself in your body and in the present moment. Notice in your surroundings: 5 things that you can see, four things that you can touch, three things that you can hear, 2 things that you can smell, and 1 thing that you can taste. This is especially helpful when your worries or your feelings of anxiety feel overwhelming.
4. Autogenic Relaxation: Beginning at the toes and working all the way up to the head, take a few seconds to focus on relaxing on each part of your body. While you continue with slow, deep breaths, imagine each body part becoming more relaxed as you focus on the area.
5. Mindfulness: Mindfulness can take many forms. You can mindfully breathe, and you can also mindfully focus on the present moment, using all of your senses. It helps to find ways to bring mindfulness into your everyday life, especially on days when life gets busy. For example, mindfully eating, and mindfully doing everyday activities like chopping vegetables, brushing your teeth, or doing the dishes. To mindfully brush your teeth: as you brush your teeth, feel the brush in your hand,  focus on the scent and taste of the toothpaste, and on the movement of your arm. When you practice  mindfulness, try to focus on the current experiences of all your senses. If you notice other thoughts coming in your mind, let them drift out again. Being mindful takes practice, as we are accustomed to thinking of one thing while doing another. Giving yourself this mental vacation, even for a few minutes a day, can reduce levels of stress and anxiety.
6. Use your phone for good: Smartphones stress us out, but they can also be wielded as a force for relaxation. Use your “Do not Disturb” setting to shut out notifications. If trying these techniques on your own feels overwhelming, try an app for guided meditation or get support from a therapist trained in mindfulness techniques. Headspace offers a variety of free guided meditations through their app or through Spotify.

Therapy Lab has targeted therapy plans that can help with learning and practicing coping skills including relaxation techniques. Reach out to a Care Coordinator to learn more.