Relaxation Tools to Improve Your Mental and Physical Health

We all encounter stress, whether it comes from work, relationships, communities, or a global health crisis. Some degree of stress is normal—it can drive us to inspire productivity and creativity. However, too much can overwhelm us and lead to poor physical and mental health.  

Too much stress can lead to headaches, poor energy, loss of appetite, sleep problems, increased pain, stomach issues, chest pain, and muscle tension. People may respond to stress by increased anger, lack of focus, feelings of guilt and depression, or acting outside their values.

The good news is that there are many relaxation strategies and mindfulness skills which are free, simple, and easy to use. In the face of rapidly rising rates of anxiety due to Covid, the World Health Organization (WHO) shared five strategies and tools for reducing stress.

Grounding requires us to focus on and truly engage in the present moment. This is often referred to as mindfulness. You can practice this by using all your senses to observe any activity you engage in—from drinking your morning coffee to driving home from work.

A simple grounding technique can be used to help when your emotions are feeling out of control. First stop and breath deeply, then press your feet into the floor. Pay attention to what’s around you, noticing five sights, four sounds, three sensations, two smells, and one taste. 

Unhooking is about removing yourself from the “hooks” of negative thoughts and feelings which pull you away from your values. To release these you first notice them and then name them. Say to yourself “Here is . . .” and fill in the blank with any unpleasant thought or feeling.

Acting on Your Values involves focusing on the kind of person you want to be and how you want to treat others. To do this you focus on actions you can take that are in line with your values. For example, you cannot end world hunger, but you can share a meal with a neighbor.

Being Kind is a crucial next step. We share kindness with our friends, neighbors, coworkers, and family by being present and supportive. But we must also be kind to ourselves. Often we can be a great support to our friends, but the way we speak to ourselves is harsh and unkind. 

Making Room is about allowing space to experience your emotions. To do this notice a difficult emotion or thought and name it. Then observe it with curiosity. Slowly breathe in and out. Imagine breathing into your pain, opening up, and making room for that feeling. 

As with any skill, learning to relax will take practice. Once you have learned to focus on the present, release negative thoughts and feelings, act from your values, be kind to yourself, and make room for your emotions, you will be able to manage the stress that comes your way.