Deep Relaxation Techniques

If you are feeling agitated, angry or anxious, try taking a seat and closing your eyes. Do this for a few minutes or as long as needed

Let go of your day to relax. Lie down and visualize each body part relaxing and getting heavy. Start with your toes and work up. This is called a body scan. Try to notice any tightness without judging it and imagine your breath softening that spot.

It may be cliche but it often works: draw yourself a hot bath, add bubbles, candles, tunes, and relax. Let your stress melt away…

Get comfy. Count backwards from 108, then from 30, then from 10… Let your mind wander and listen to your deep inner thoughts.

Self-hypnosis can be a way to relax your body and mind so that your subconscious is more open to suggestion, change and healing. It may be a great tool to add to your collection, however it is best to consult with a health professional to make sure it is safe for you to try.

Sometimes you need to take a break and walk away from, or through, your feelings. Take a walk for 10 minutes or until you feel more relaxed.

If relaxing causes you emotional discomfort or distress, hold off on practicing and consider talking to a doctor or therapist.

Transform your mind with meditation, it’s like a workout for the mind. Learn the benefits and some tips for starting out in this blog.

Get lost in someone else’s story for a little while. Reading good books can be ultra relaxing. 

Spend time making art. Draw, paint, collage, colour, and don’t worrying about it being “good” or “bad”. Just express and relax.

Soothing sounds can reduce tension, heart rate and anxiety. Listen to nature soundtracks, soothing music or even upbeat tunes.

Being by water can be calming. If it’s safe to do so, find a beach or river and watch the waves float by. Let your worries go with them.

Be present with your thoughts and feelings. Pay attention to what works for you and helps you relax. It’s different for everyone.

Visualize a peaceful setting. Use multiple senses like smell, sight, sound and touch to imagine yourself there. This technique is called visualization, or guided imagery when someone talks you through it.

Create movement in your emotions with movement in your body. Work it out and process while you move.

For five minutes focus on one thing or action only, like eating food. Be aware of all senses – see, hear, taste, touch and smell.

Place a heating pad on your neck and shoulders or anywhere else you feel tense. Let your stresses melt away and just relax.

Make relaxation a routine. Schedule it in so you can relax regularly. It’s especially useful if you’re busy. For more ideas, check out these tips for adding rest and relaxation to your day.

Relaxation techniques take practice, be patient with yourself as you learn. If something doesn’t work, try a new technique.

If you struggle with anger or aggression, consider taking a combat class like boxing or martial arts to learn to channel emotions.

Mindfully slow your heart rate with deep breathing and finding stillness. Try belly breathing, also called diaphragmatic breathing, by placing one hand on your chest and one on your stomach, breathing in slowly through your nose so only your stomach rises, then breathing out slowly through your mouth. It’s ok to just be. Try to let go of anything that doesn’t serve you in this moment.

If you feel overwhelmed or feel like crying, know that it’s okay to cry! It releases toxins, tension and more.

In a private place, let it all out! Have a tantrum, scream, cry, jump, throw pillows, whatever releases the tension in a safe way! 

Laughter relieves stress and it’s fun. Watch a comedy or share some laughs with pals to relax and enjoy.

Awareness and knowing yourself is half the battle. Be aware if you need alone or social time. Both impact your relaxation.

Get into a state of relaxation and give yourself positive affirmations e.g. “I am a good person”, “I am worthy of love”, “I am calm”.

Go outside when you can. Green spaces have proven therapeutic benefits, and being in nature can improve mood and tension.

Repeat a word or phrase in your mind to set an intention. For example, you might repeat the word “calm” or “let go” and just breathe.

If nothing helps you relax, it is a good idea to seek input from a therapist or other health professional. There may be deeper issues you need to work through with support. If you’re not sure where to start, here’s how to find someone to talk to.