01. Do deep breathing exercises.
Although the idea may seem cliche, deep breathing exercises work wonders on relaxing your mind. Practice these daily and in times of stress to help soothe your anxiety.
- Close your mouth and take a deep breath in through your nose. Try to time this inhalation so that it lasts for four seconds. Hold your breath for seven seconds, and then exhale your breath for a count of eight seconds. Repeat this four times total.
- If you have trouble slowing your breathing this far, start at a faster pace and slowly work your way up to a longer time.
- Feel free to adjust the time each inhale and exhale lasts, but be sure that your exhale lasts for twice as long as your inhale. Pause between each breath.02. Practice meditation.This is the process of clearing your mind by focusing on a specific thought, word, or object. To meditate, sit in a comfortable position and think about one specific thing. It may take upwards of ten minutes in order to completely clear your mind, but that is normal.
- You can sit or lay down during meditation, but always keep your eyes closed to help you focus.
- It is normal for restless thoughts to intrude on your meditation. Try to ignore them as best as possible, forcing your mind to focus on one specific thing.
- Use guided imagery to help clear your mind. Imagine a place, real or fictitious, in which you feel at peace and stress-free. Focus on being in this place, including the details of what it looks like and how you feel in it.
- Meditate for as long as you like, but resting for at least ten minutes once you have managed to clear your mind proves to be beneficial to overall stress-level and focus.
- Playing calming music or sounds can help you to focus better for your meditation. Always do whatever is necessary for you to feel your most comfortable.
- Meditation has proven to have health benefits in addition to causing mental relaxation, including lowering blood pressure, high cholesterol, and high blood sugar.03. Try visualization.This is similar to guided imagery in meditation, in which you imagine a peaceful scene. Picture the scene in your head for as long as you would like, but focus all your thoughts and energy on visualizing this place in your mind.
04. Do progressive muscle relaxation.This is a process by which you tense and then relax all the muscles in your body. Relaxing your muscles after having them tensed alters your mental state, and helps your mind to be as equally soothed as your body.
- Start by tensing the muscles in your face one at a time. These might include frowning, knitting your brows, scrunching your forehead, and setting your jaw. Then, allow each muscle to relax.
- When you finish with your face, move down your body until you have done this with all your muscles.
- Hold the tense muscles for 5-10 seconds each before releasing in order to get the most relaxation from the process.
05. Drink lots of water.Water is important for keeping your body well hydrated and free of toxins, which helps your mind to focus better. To aid in other relaxation exercises, drink plenty of water.
06. Eat foods that promote relaxation.Certain foods help to lower hormones linked to causing anxiety, while simultaneously raising hormones which are responsible for creating a sense of hapiness and peace.
- Try to find mindless repetitive exercises to participate in. This might include swimming or running laps.
08. Participate in your favorite activities.If you love to cook, read, or play sports, do those things! Doing things you love will help you to clear your mind of anxiety, and will likely release more endorphins which cause happiness.
- Green tea contains certain natural chemicals linked to reduced stress levels. Drink it hot or iced to get the peaceful benefits it provides.
- Try drinking warm milk. This classic bed-time drink can help to soothe your troubled mind as it contains high levels of tryptophan, responsible for producing more serotonin in your brain. Warm milk in a saucepan with honey for a sweet relaxing treat.
- If you choose to drink coffee to help you relax, find a decaffeinated version so as to not stimulate hyperactivity.
- Avoid drinking anything with too much sugar, as this will stimulate your brain and make relaxing much more difficult.
07. Exercise moderately.Exercise is responsible for releasing endorphins, which in turn create a feeling of happiness. Try doing a little exercise every day to help relax your mind after dealing with a stress-filled schedule.
Exercise in places that are quiet or allow time for you to be alone. If you workout at your gym, find an area or room that is mostly deserted, so that you aren’t distracted by thoughts of things around you.09.Drink warm liquids.Hot drinks help to relieve tension and reduce stress. Look for hot drinks that lack caffeine and alcohol, as these can stimulate anxiety and depression.
10. Listen to calming music.
Although you may love rocking out to hardcore rock or rap, find some slow, soothing tunes to help relax your mind.
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