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27 Relaxation Techniques & Quick Tips to Combat Stress & Anxiety Instantly

relaxation techniques

As someone who used to struggle with chronic stress and severe anxiety, I’ve picked up several relaxation techniques & tips over the years to cope — and I’m excited to share some of them with you today!

As I started learning about what true health is & implementing specific stress-relieving strategies into my life, I was able to completely reverse my constant anxiety & panic attacks through natural, health-building methods (rather than dangerous, mind-altering psychotropic drugs).

If you’re dealing with stress & anxiety on a very frequent basis, if it’s really intense, and/or it’s been going on for awhile, definitely read my post about 6 Easy Strategies for Natural Stress Relief.  It goes into more in-depth lifestyle changes you can make to start promoting peace and overcoming anxiety for good!

For this post, I wanted to focus on super quick & easy tips that you can do whenever you feel stressed or anxious.  These are all things that I’ve personally done, that have helped me overcome anxiety — & that I still do whenever the a-word starts threatening my well-being (a-word = anxiety 🙃).

I recommend picking a handful of these relaxation techniques that you can easily whip out in a moment of stress!  And know that combining more than 1 of these tips often results in the quickest & most effective stress relief.

Keep in mind that these stress-relieving tips don’t HAVE to be reserved only for the times that you’re feeling stressed or anxious.  If you’re prone to anxiety or easily stressed out, you may want to incorporate many of these strategies into your life on an ongoing basis — as a preventative measure.  

To make this as easy & helpful as possible, I created a Relaxation Toolkit for you.  My hope is that you can use this as your go-to guide to kick anxiety’s butt when it pops up, and to promote peace & reduce stress in your life overall. Click below to download your free toolkit! ☺️

27 Relaxation Techniques to Combat Stress & Anxiety

1. Essential Oils

Certain essential oils are specifically designed to promote relaxation & calmness.  Some of my favorites are lavender+chamomile and To Be At Peace.

Make sure you get a high-quality brand — just like anything in life, you get what you pay for! One of my favorite brands (& the brand I use most frequently) is linked in the photos below.  

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You can diffuse the essential oils in a diffuser, put a drop or two on your wrists, feet, or temples, or even just open up the cap & smell it gently.

2. Hot Herbal Tea

Calming blends with herbs like lavender, holy basil/tulsi, chamomile, rooibos, and/or ashwagandha are amazing!  A couple of my favorite teas to promote relaxation are:

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3. Relaxing Music

Spotify has a ton of great options — for free.  I have a “Rest & Relaxation” Playlist that includes “The Science of Sleep” album (Steve Wingfield & Dr. Lee R. Bartel), nature sounds (like rain, thunderstorms & ocean waves — so peaceful!), and way more “Einstein Baby Lullaby Academy” music than I should probably admit. 🤓 Hey, don’t judge though — it’s sooo soothing!

4. Take a Warm Bath

This one is even MORE effective at de-stressing when combined with 1 or more of the relaxation techniques above.  Soothing warm bath, calming hot tea, relaxing music, essential oils, & maybe even some candles or dim lighting — talk about a tranquil paradise! 😌

5. Get Your Comfies On

Comfies = comfortable clothes, PJ’s, sweatpants, or whatever you feel MOST relaxed in.  You’d be surprised how constricting certain clothes can be (like tight pants, tight shirts, & yes — even a bra!), and how much more free you feel & easier you can breathe once you’ve swapped those clothes out for something cozy.

6. Take Deep Breaths

Try to push everything out of your mind & focus solely on your breathing.  Breathe in through your nose while counting to 4, & out through your mouth while counting to 6.

7. Do a Short Workout

Exercising releases endorphins (aka happy hormones!) and is proven to reduce stress & anxiety.  If you don’t have time or you feel TOO anxious to work out, even doing something SUPER SHORT can help.  

Example: Run in place for 20 seconds, followed by 20 seconds of rest — x3 rounds → takes less than 2 minutes & you can do it anytime, anywhere!

8. Lay Down & Rest

Being super tired & not adequately-rested can result in symptoms of stress & anxiety.  Sometimes you just need to allow your brain & body to recharge, rejuvenate, & heal with some quality resting or sleeping.

9. Contract & Relax Your Muscles

Alternate contracting/tightening different muscle groups, & then relaxing them.  Start with one muscle group and work your way from head to toe — ultimately relaxing all of your major muscles.

10. Read a Book

I’m not talking about a book that you have to read or that you feel like you “should” read or are “supposed to” read.  I’m talking about reading a book simply for FUN!  Allow your mind to enter a fantasy world for a minute & take your focus off of your current stressors.

My go-to is any book in the Harry Potter series… 🤓!!

11. Watch a Movie or TV Show

Like reading a book, this can help take your mind off of whatever is making you feel anxious.  This should be something happy, uplifting, light, and/or funny — not something negative, destructive, or that could cause more stress for you.  

I tend to gravitate towards anything involving Christmas (no matter what time of year it is!) — White Christmas, Let It Snow, When Calls the Heart Christmas episode, & any of The OC Chrismukkah episodes.  (I feel like I might be exposing my inner-nerdiness more & more as this post goes on…🤓, but oh well! 🙃) 

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12. Are You Hungry??

Sometimes low blood sugar (hypoglycemia) can cause symptoms that feel similar to anxiety attacks.  If you’re hungry and/or you haven’t eaten in awhile, eat a healthy snack!

For some ideas, check out these 12 Easy, Yummy, & Healthy Snacks.

13. Pet Therapy

Never underestimate the power of petting, cuddling, & snuggling with your dog (or cat) if you have one!  (If you don’t have one, you might want to reconsider! Hehe, just kidding.  But how cute is my little sweetie below?! 😍)

Fresh air & snuggles with our sweet Sheltie baby, Opal Brie! 🙂

14. Get Some Fresh Air

Sit outside for a bit, take a walk, or just soak in some sunshine & all of God’s beautiful creation!

Alright, my love — we are officially over halfway there!  Before we move on, make sure you download your Relaxation Toolkit below, so you can always be fully-equipped with all of these relaxation techniques in your toolbelt anytime anxiety strikes.

15. Say Affirmations

Saying positive affirmations & speaking positivity into your life can literally rewire the neurons in your brain.  Your thoughts & words are SO powerful beyond measure!  

Even if you don’t FEEL a certain way, you can still ignite positive change in your life & your current state just by thinking & speaking it.

My go-to affirmations that I tell myself in the heat of stress or anxiety (even when I don’t FEEL it) are:

  • “I’m healthy, I’m healing, & I feel great!”
  • “I’m calm & relaxed.”
  • “I can do this.”
  • “I am strong.”
  • “I can do all things through Christ who strengthens me.”

16. Get a Massage

This is one of my all-time favorite ways to relax & de-stress.  To this day, I literally can’t think of anything on this earth that’s more relaxing & euphoric in my book. 😩  But anyways…

If you can’t get a full-on, professional massage right now, even just massaging your own head & neck can be helpful.  It’s even better if you can get a friend or family member to help so you can fully relax.  

17. Bach Rescue Remedy Spray

This is a very practical tip because you can literally take this spray anywhere, use it anytime, & it’s designed to give natural relief from the stresses of everyday life.  Made from 5 calming flower essences, it’s easy to use, super discreet, & can help combat stress & anxiety in any situation.

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18. Cry If You Need To.

It just feels so darn good to let it out sometimes.  Please take this as your official permission to cry.  Crying does not equal weakness… but holding it in can lead to even more anxiety & stress.  

19. Smile & Laugh!

I know you might not feel like it sometimes, but you have so much to be thankful for.  SMILE — you’re alive, you’re breathing, God loves you, & He has a plan for you.  LAUGH — life is only as serious as you make it.

Let’s get those happy hormones flowing! ☺️

20. Sweat It Out in an Infrared Sauna

I realize that most people don’t just have a sauna sitting around in their house, but infrared saunas are an incredible way to relieve stress (not to mention help with weight management, detoxification, circulation, immune system, & healthy, glowing skin!).  

Some wellness centers, gyms, massage therapists, & salons have infrared saunas for their clients to use, otherwise you can check out my absolute favorite brand here & consider investing in one for your own home: Sunlighten Saunas.

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21. Drink Water

Staying well-hydrated & drinking adequate amounts of pure water is sooo important for overall health.  But what you might not know is that being dehydrated can cause symptoms & feelings of anxiety — such as a racing heart, dizziness, & light-headedness.

Aim to consume at least ½ of your body weight in ounces of pure water per day, & drink some water immediately if you start feeling stressed — especially if you know you haven’t had enough!

22. Go Somewhere Alone & Secluded

Sometimes you just need to get away from it all, without any people, noise, or distractions — even for just a few minutes…

23. Talk To Someone

…Or, depending on how you feel & what you need, it may help to talk to someone.  Calling a friend or family member, or talking face-to-face, can help you feel encouraged & supported.

There are times in the past that I’ve felt super anxious — and most of the time I just wanted to be alone to deal with it, but sometimes it made me feel safe & secure knowing that I had someone to talk to.  It really just depends on the situation & your personality.  

24. Change Your Focus

Choose to focus on gratitude, all the things you’re thankful for, & all the positive things in your life — rather than focusing on stressful situations, negative things, mistakes you’ve made, or what you wish your life was like.

When you’re feeling stressed, make a mental list or physically write down several things that you’re grateful for, and focus your thoughts & energy on those things.

25. Pray!

As a Christian, prayer is a part of my daily life — and just knowing that I can talk to the Creator of the Universe at ANYtime, ANYwhere, about ANYthing, can stop anxiety in its tracks.

Pray for peace, joy, health, relaxation, restoration — and know that God is faithful to hear your prayers & take care of you. 🙏

26. Read God’s Truth

Along with prayer, reading God’s word is one of the most powerful relaxation techniques you can possibly do.  Some of my favorites are:

  • “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”  Philippians 4:6-7
  • “Cast all your anxiety on him because he cares for you.”  1 Peter 5:7
  • “The Lord is close to the brokenhearted and saves those who are crushed in spirit.”  Psalm 34:18
  • “I have told you these things, so that in me you may have peace.  In this world you will have trouble.  But take heart!  I have overcome the world.”  John 16:33
  • “Have I not commanded you?  Be strong and courageous.  Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”  Joshua 1:9
  • “Come to me, all who labor and are heavy laden, and I will give you rest.”  Matthew 11:28

Meditate on these verses, let them soak into your soul, & allow God’s peace to wash over you each day. 💜

27. Get Adjusted!

🤗  This is my secret weapon!  Something that most people would never think of or even fathom as a technique to help stress & anxiety.  

But let me tell you from personal experience AND from witnessing countless patients come off of anti-anxiety & anti-depressant meds — this chiropractic stuff freakin’ works!

When you remove interference to your nerve system through a chiropractic adjustment, it puts your body in a state of relaxation (parasympathetic) rather than stress (sympathetic) — and allows your body to heal & function the way it was designed to.

It’s that simple and that beautiful. 💜  

Check out MaxLiving for the most neurologically-based chiropractic care & cutting-edge wellness protocols, & find a doctor near you!

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Well there you have it — 27 relaxation techniques & quick tips to combat stress & anxiety instantly.  I hope & pray that you found this helpful, practical, & encouraging!  Even if just ONE of these methods helps you move the needle in your life away from stress and towards peace, I’m grateful! 💜

In order to see positive results in your health & life, you gotta take action.  That’s why I created the Relaxation Toolkit for you — so that you can always have access to these simple yet powerful tips in your toolbelt in an actionable way.  Download your free toolkit below right away so you can be prepared to promote peace no matter what life throws at you!

Which of these relaxation techniques are you most excited to try?  Do you have other natural strategies that you use to reduce stress & anxiety?  I’d love to hear your comments below!

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Author: Dr. Christi Shuppe

Dr. Christi is a wellness doctor & online educator who specializes in nutrition, fitness, weight loss, & creating peace, joy, & a healthy mindset.  Through her online courses, programs, workshops, & blog, she leads & inspires people to achieve the HEALTH of their dreams, so that they can live the LIFE of their dreams.

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