Restore your energy inside and out with these 5 simple relaxation techniques.
Research shows listening to music can lower blood pressure, heart rate and anxiety.1 Singing is another way to reduce stress levels and elevate your mood.
In the car, at home, or with your friends and family, use music to ease anxiety. Sing along or simply listen to music that calms you, including:
Practicing gratitude can help you handle the negative effects of stress with greater ease. Gratitude has been shown to improve aspects of your physical and psychological health, increase mental strength and improve sleep.2
Simply recognize and reflect on something in your life for which you are grateful. There are also activities you can do to practice gratitude, such as:
Daily meditation may build your body’s resiliency to stress, research suggests.3 Practicing meditation as few as 10 minutes a day could also help ease anxiety, improve heart health and help you relax.4 Follow these steps:
Focus on reciting positive thoughts either aloud or silently, and release distracting thoughts or negative energy from your mind.
By training your body on a daily basis to achieve this state of relaxation, it may enhance your mood, lower blood pressure, improve digestion and reduce everyday stress.
Massage can relieve stress, reduce anxiety and aid in recovery from injury. It can help ease arthritis, lower-back pain, insomnia, headaches and poor circulation.5
When you are unable to visit a massage therapist, try the following self-massage techniques:
When you practice yoga, you relax both your body and mind. Yoga combines physical and mental disciplines to help reduce stress, lower blood pressure and lower your heart rate.6
There are many styles, forms and intensities in yoga. Hatha yoga, one of the most common styles, is recommended for stress management. It moves at a slower pace with easier movements, focusing on the following core components:
Yoga is beneficial for all body types and ages. You don't have to be flexible to do yoga. You just need to find the right class or at-home instructions for you.
This material is provided for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. You should consult with your doctor to determine what is right for you.
1 “10 Relaxation Techniques That Zap Stress Fast,” WebMD, last accessed September 15, 2017, http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1.
2 “31 Gratitude Exercises That Will Boost Your Happiness,” Positive Psychology Program, last accessed September 15, 2017, https://positivepsychologyprogram.com/gratitude-exercises/.
3 “10 Relaxation Techniques That Zap Stress Fast.”
4 “Meditation, Stress, and Your Health,” WedMD, last accessed September 15, 2017, http://www.webmd.com/balance/guide/meditation-natural-remedy-for-insomnia#1.
5 “Massage Therapy for Stress Relief and Much More,” WedMD, last accessed September 15, 2017, http://www.webmd.com/balance/stress-management/features/massage-therapy-stress-relief-much-more#1.
6 “Yoga: Fight stress and find serenity,” Mayo Clinic, last accessed September 15, 2017, http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733.
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