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Relaxation techniques to relieve stress

Experts warn that stress is one of the main diseases of the 21st century, both among adults and children. This is why how to relieve stress is so important .

When we feel stressed, our nervous system responds by releasing adrenaline and cortisol , known as stress hormones. From this moment on, a series of functions are triggered in the body: the heart pumps harder, the muscles tense, blood pressure increases, breathing accelerates, and the senses become more acute.

Although in many cases stress helps us face new challenges, sometimes it becomes a chronic health problem.

What is stress?

Stress is defined as a feeling of both physical and mental tension . It is a reaction of the body to a certain situation. Although occasional stress can even be beneficial to health, when it intensifies and / or lasts for a long period of time, it can be dangerous to health.

There are two types of stress.

  • Acute: one that occurs in the short term and disappears quickly is known as such. It is a reaction that helps us control dangerous or stressful situations. It does not have to be associated with negative aspects; It can also happen when we do something new.
  • Chronic: in this case it occurs for a long period of time. Sometimes we get used to this type of stress, so that we are not even aware that we are suffering from it. Over time, the risk of suffering from certain diseases increases: diabetes , obesity, depression, cardiovascular accidents, etc.

Causes of stress

The causes of stress can be very varied: increased workload, exam time, death of a relative, separation, moving, etc.

Of course, these types of situations by themselves do not imply an excessive level of stress . It is a combination of external factors and how we decide to deal with them.

Symptoms of stress

There are a number of signs that can tell us that we are under stress. One of the most frequent is tension headache , generated by a state of continuous anxiety. It feels like great pressure in the back of the head.

Also problems in intestinal transit : diarrhea or constipation . Another common symptom of stress is a lack of concentration.

And finally, we can suffer changes in behavior : irritability, sadness, hopelessness, etc.

8 Tricks to Relieve Stress Effectively

Look for the bright side of things

The path of life is not at all easy. There are numerous obstacles on the way to our dreams and goals that cause us to fall. They are complicated situations, in which it is easy for stress to take over us. However, we must take each obstacle with optimism, trying to look for the positive side and taking the fall as a learning for the future.


Many times stress occurs when we try to do more things than we are really capable of, both personally and professionally. Delegating is not a sign of weakness, far from it. It is an act of good sense that helps us lead a calm and relaxed lifestyle, thus taking care of our mental health in a positive way. Therefore, we must not accept more tasks than we can accomplish. Saying “no” every now and then doesn’t hurt.

Always smile

Various studies carried out by scientists around the world have indicated that smiling helps us feel much better after stressful episodes. Smiling has a significant influence on both physical and mental well- being.

The benefits of smiling are vast. First of all, when we smile, our brain releases endorphins, reducing stress levels and making us feel happy. On the other hand, laughing relaxes the muscles and expands the lungs. And, on the other hand, a good smile helps the people around us feel better about us.

Disconnect from time to time

In the middle of the digital age, the vast majority of us live 24 hours connected to our mobile phones. Although we are not aware of it, the truth is that this situation generates high levels of stress.

Thus, a good option is to practice digital disconnection from time to time. What does it consist of? On turning off mobile phones for a few hours from time to time. We can take advantage of that time to take care of ourselves and enjoy the people around us.


One of the best ways to reduce stress levels is to write . Experts advise taking a few minutes before going to sleep to write down all the things that have been done during the day, as well as the tasks for the next day. In this way our brain is freed and we can rest better.

Sleep well

Of course, getting a good night’s sleep is essential for good health, both physically and mentally. The ideal is to sleep between six and eight hours a day. Of course, you have to follow a series of habits to achieve a good quality of sleep.

First of all, it is advisable to go to bed at the same time every day. Second, it is not advisable to watch television or use the mobile phone just before sleeping as they are activities that stimulate the brain. And third, it’s important to avoid caffeinated and alcoholic beverages at night.

Eat a good diet

Food is another of the most important aspects to relieve stress and lead a healthy lifestyle. When we are stressed, we tend to be tempted to eat foods rich in calories, sugar, and saturated fat . While it is true that they produce a sensation of momentary energy, in the long term they can cause cardiovascular disease or diabetes.

Thus, it is important to eat a healthy and balanced diet , consuming foods with high biological value proteins, among other nutrients.

Do exercise

Of course, exercising is one of the best ways to combat stress . When we practice physical activity, our body releases endorphins, which act as a natural painkiller for the nervous system. That is why after exercising we feel a lot of peace and well-being.

Simple exercises to combat stress


  1. Breathing: this is a very simple and straightforward breathing exercise, but it is a great help to clear the mind in times of stress. We inhale slowly, hold our breath for a couple of seconds, and exhale deeply. Ideally, repeat this exercise 5-10 times.
  2. Control of thoughts: as we have pointed out in the previous section, stress control depends largely on our attitude. The process to control our thoughts is as follows. First, we acknowledge the situation and the feeling. Then once we are aware that we are stressed, we wonder if it is really worth it. And finally, we get rid of that thought, visualizing how it disappears from our mind.
  3. Relaxation of the muscles: to say goodbye to stress it is important to relax the muscles. To perform this exercise we must lie down on a flat surface. Then, we breathe deeply and we contract the muscles of the body for 20 seconds. You have to start with the forehead and finish with the feet.
  4. Salivation: this is one of the simplest tricks, but at the same time most effective, to relax in times of stress. We place the tongue at the base of the mouth and relax the face. Then we take a deep breath and start running our tongue around our mouth until saliva accumulates . We swallow and repeat the process again.

The best techniques to relax


One of the best relaxation techniques, and also one of the most effective, is aromatherapy. It offers great benefits to say goodbye to stress and welcome a relaxed lifestyle, with great physical and mental well-being .

Aromatherapy significantly reduces stress. In addition, it helps fight insomnia , depression and anxiety. Certain aromas are also great stimulants.

One of the most used essential oils for stress relief is lavender . A natural pain reliever that relieves the symptoms of illnesses such as insomnia and depression. Also bergamot, which relaxes and improves mood.


The mindfulness is a philosophy of life with meditation as its centerpiece. Meditation is defined as an activity in which we try to focus our mind on a certain thought or feeling. In this way we can recreate the present and get rid of toxic thoughts.

This technique focuses on two basic aspects: mindfulness and self-acceptance . Thus, the main objective is that we become aware of our sensations, feelings or thoughts, paying attention to the here and now.

Experts recommend practicing mindfulness for half an hour a day. However, it is best to start with ten-minute sessions so that our mind gradually gets used to it.


Yoga is a practice that combines the body and the mind , which works to achieve a state of physical well-being and peace of mind. It is made up of three main parts.

On the one hand, the postures, a set of movements to improve strength and flexibility. On the other hand, breathing to control the body and relax the mind. And finally, meditation , essential to become aware and improve your ability to concentrate.

Several studies have shown the benefits of yoga in reducing stress and anxiety. This activity also improves your mood and general sense of well-being.

As we have pointed out, stress is often necessary to cope with certain situations that require greater effort. However, it is important to prevent excess. We must be able to detect stress and see if it repeats itself over time.

If so, we must be aware of the situation and remedy as soon as possible, taking into account the tricks, exercises and techniques explained.

It is important to avoid chronic stress so as not to suffer from serious diseases in the long term, such as diabetes or obesity.

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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