7 Free Relaxation Techniques for Stress

When stress has you rolled up in knots or you can't fall asleep because of all the things on your mind, it helps to have some relaxation techniques for stress to help calm your mind. 

1. Hot Bath or Shower

My go-to for a stressful day is to take a hot bath or shower while listening to music on my shower radio. I especially like to use Epsom salts in a hot bath. Epsom salts can increase your intake of magnesium, which can reduce pain, induce relaxation, and help you sleep better.

2. Progressive Muscle Relaxation

In progressive muscle relaxation, you concentrate relaxing on one body part at a time. It is often an effective way to fall asleep. Bob and Brad, the "two most famous physical therapists on the internet", have a great video on how to do progressive muscle relaxation. I find their other videos helpful for physical pain issues, too.

3. Mindfulness Meditation or Prayer

Experts at Harvard Medical School believe mindfulness meditation or prayer has a myriad of physical and emotional benefits, including increasing oxygen, reducing pain, and relaxing the body. There are many free guided medications on Youtube or you may want to try the Headspace app on your phone.

4. Gentle Movement

One of the relaxation techniques for stress that helps me a lot is just to move in a very gentle way. Take a slow walk. Do a bedtime yoga video from Youtube. My favorite method is to just march in place while watching a favorite tv show, and during commercials, I do some light stretches. Get moving, but it doesn't have to be something intense. 

5. Being Present

A therapist taught me a trick to calm my mind. She told me to pick one of my senses, but hearing, sight, or smell are the most effective, and just focus on one thing with one sense. For example, put on a fuzzy blanket and just feel the texture of the blanket. Or go outside and listen to bird calls. Invest fully in that one sensory experience. 

6. Vent Your Frustrations

Sometimes the best remedy is just to get your frustrations out into the world. If you have a significant other or understanding friend, tell them about how you are feeling. If you don't have someone like that, try a site like 7cups.com. Discord also has a lot of chat rooms for people who just want to vent, but they often are focused on teens and young adults. 

7. The Military Method

The military has a method to teach people to fall asleep fast that combines progressive muscle relaxation with guided imagery. I tried to do it, but I kept forgetting to do it before bedtime. You can find out more about that method in this article by the Independent.

Do You Have Any Favorite Free Relaxation Techniques for Stress?

Are there any relaxation techniques for stress that you enjoy that aren't listed? Share them in the comments!