Apart from aromatherapy, there are several effective yet simple no cost ways to get anxiety stress relief. Some of these techniques can help manage both acute stress incidents and chronic stress as daily practices to promote overall well-being.
This article reviews easy to implement strategies – because, let us face it, we all want immediate relief when we experience bouts of anxiety and stress.
Strategies are broken down into 4 categories – sitting down, exercises, mental and other. You do not have to do all of them, but select the ones that work best for you.
Sitting Down Strategies For Anxiety Stress Relief
1. Take a Break and Sit in Silence
Close your eyes to divorce yourself from the source of your anxiety for a few minutes and sit in silence. Take deep breaths in, and exhale slowly
If you wish, you may listen to calming music to further calm you down, or simply sit in silence – provided your thoughts are not diving around! If they are, count backwards from 50.
2. Deep Breathing Exercises
Try the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.Repeat until you feel calmer. Deep breathing activates the parasympathetic nervous system, which helps lower stress levels.
3. Progressive Muscle Relaxation (PMR)
Start from your toes and work your way up, tensing each muscle group for 5 seconds and then slowly releasing.This technique helps reduce physical tension that often accompanies anxiety. Watch the 10 second relaxation trick video for guided assistance. Try it!
4. Use the 5-4-3-2-1 Grounding Technique
Look around you and identify:
- 5 things you can see.
- 4 things you can touch.
- 3 things you can hear.
- 2 things you can smell.
- 1 thing you can taste.
This method brings you back to the present and reduces overwhelming feelings.
5. Visualization and Guided Imagery
Close your eyes and imagine a peaceful scene—a beach, a forest, sitting on the patio watching the rain come down, or any calming place. Focus on the details, imagining the sights, sounds, and smells of this place for anxiety stress relief.
You may use apps or online videos for guided imagery – if you prefer external support.
6. Try Mindfulness Meditation
Sit quietly and focus on your breath, noticing any sensations, thoughts, or emotions without judgment. Apps like Headspace, Simple Habit, Calm, or Insight Timer offer guided meditations for beginners.
7. Listen to Calming Music or Nature Sounds
Explore playlists specifically designed for stress relief or relaxation. There are several videos on You Tube, so explore until you find one that you like. Try the Stop Anxiety: Calm the Mind video below.
Music with a slow tempo or nature sounds (like rain or ocean waves) can have a calming effect on the nervous system.
Exercises for Anxiety Stress Relief
8. Take a Break or Change Your Environment
Step outside, change rooms, or go for a quick walk to break the cycle of anxious thoughts. You will find that being in nature, even for a short time, can significantly reduce your anxiety and stress levels.
9. Physical Exercise
A brisk walk, short workout, yoga, or even stretching can help release endorphins and reduce stress. Physical exercise also reduces muscle tension and increases relaxation.
10. Try Simple Stretching or Yoga Poses
Simple stretches like reaching for your toes or neck rolls can help you reduce muscle tension.
Yoga poses like Child’s Pose, Cat-Cow, or Legs Up the Wall are also great for reducing stress.
Lifestyle Changes for Anxiety Stress Relief
11. Limit Stimulants
Excess caffeine or sugar can worsen your anxiety symptoms. It is therefore best to reduce caffeine, sugar, and alcohol intake, as these can exacerbate anxiety symptoms.
Replace with water, herbal tea, or balanced snacks to maintain energy and mood.
12. Drink Herbal Tea
The ritual of making and sipping tea can also provide a sense of calm and comfort.
Herbal teas like chamomile, lemon balm, or peppermint have naturally calming properties.
13. Get Adequate Sleep
Sleep is essential for emotional regulation and reducing anxiety, therefore, prioritize good sleep prep habits by creating a relaxing bedtime routine. Avoid screens an hour before bed, and try to go to bed and wake up at consistent times.
14. Use a Weighted Blanket
The gentle pressure of a weighted blanket can help calm the nervous system, making it easier to relax and fall asleep. Check their benefits and criteria you should consider before making a decision to purchase. They are great for nighttime anxiety stress relief or when you need a break.
While there are many weighted blanket available on Amazon.ca, do not just buy one because it looks cute or because you like the color! They are quite different from regular blankets. Check articles on weighted articles on this site for more details.
15. Aromatic Baths with Epsom Salts
Soaking in a warm bath with Epsom salts (rich in magnesium) can relax the muscles and mind.
Add a few drops of calming essential oils like lavender for an extra stress-relieving effect.
Mental Strategies for Anxiety Stress Relief
16. Use Positive Self-Talk or Affirmations
Reprogram your mind. Challenge negative thoughts by using positive affirmations such as, “I am safe,” “This feeling will pass,” or “I can handle this.” Repeating these statements can help reframe anxious thoughts.
17. Journal Your Thoughts
Journaling or making a quick list of what is stressing you can provide relief. Try writing down your worries and then countering each one with a more positive or realistic thought.
You may also choose to keep a gratitude journal, listing three things you are grateful for each day to shift your mindset to a more positive outlook.
18. Connect with Others You Trust
Refuse to be a lone ranger! Talk to a friend or family member. Sharing your feelings often makes them feel less overwhelming. If you are truly alone, consider texting someone or using online support communities.
Other Strategies for Anxiety Stress Relief
19. Use Cold Water or an Ice Pack
Splash cold water on your face or hold an ice pack on your wrists for a few seconds. This stimulates the vagus nerve, which helps calm the body and reduce anxiety.
20. Take Up Creative Activities
Drawing, painting, knitting, or any creative activity can be a great way to relax. Engaging in creative expression can take your mind off worries and promote mindfulness.
21. Use Apps or Resources Specifically for Anxiety Relief
Apps like MindShift, Pacifica, or Sanvello offer tools and guided exercises for managing anxiety. These can provide structured support when needed.
Aromatherapy Stress Relief
22. Aromatheraphy Stress Relief
Aromatherapy stress relief involves using essential oils to promote relaxation and provide anxiety stress relief. You can use a diffuser to disperse calming oils like lavender, bergamot, or chamomile into the air, creating a peaceful atmosphere.
Alternatively, add a few drops to a warm bath or use aromatic sprays on your pillow. For quick relief, try inhaling directly from a tissue or applying diluted oils to pulse points (wrists, temples).
Popular blends include lavender with frankincense or ylang-ylang. When inhaled, these scents activate the brain’s limbic system, which helps regulate mood and stress responses. Always dilute oils for skin application and consult guidelines for safe use.
Conclusion – Simple Ways for Anxiety Stress Relief
Finding the right combination of strategies for anxiety stress relief can vary from person to person. Experimenting with different techniques can help you discover what works best for your own stress and anxiety relief.
Incorporating a combination of these techniques into your routine can help build resilience to stress and reduce anxiety over time.
Do you know of any other simple ways for anxiety stress relief? Please, let us know in the comment box below!
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FAQ
Is aromatherapy an easy option to relieve stress and anxiety?
Yes, aromatherapy is an easy and accessible option for relieving stress and anxiety. Using essential oils like lavender or chamomile through diffusers, sprays, or topical application can quickly create a calming environment and promote relaxation, making it a simple tool for stress management.
