What are relaxation techniques?

Relaxation techniques can help you manage stress and improve your wellbeing.

Stress causes your nervous system to release hormones like adrenaline and cortisol. These hormones can help your body respond to challenging situations. But, if you stay stressed, your nervous system does not reset. This can cause you to experience other unwanted symptoms.

What symptoms are related to stress?

Symptoms of stress include:

• change in appetite
• trouble sleeping
• headache, tummy ache or sore muscles
• exhaustion
• difficulty concentrating
• mood swings
• feeling more angry or irritable than usual

What causes stress?

Stress can be triggered by different life events. Everyone is stressed by different things.

You can learn more about the different causes of stress.

If you are feeling stressed, you can also try different relaxation techniques to help.

How can I use relaxation techniques to manage my stress?

Relaxation techniques can be used any time you feel stressed. Everyone reacts to stress differently — you can learn which relaxation techniques work well for you.

During times of stress, relaxation techniques can help you manage how you feel.

What relaxation techniques can I use?

There are many relaxation techniques available if you’re feeling stressed. It’s important to find the techniques that work for you. You can also speak to your doctor.

Slow breathing

Stress can cause you to take fast, shallow breaths. Slowing down your breathing may help you to feel calm and less tense.

Count to 3 as you slowly inhale, and then count to 6 as you exhale. Counting longer as you breathe out helps calm your nervous system.

Mindfulness

Mindfulness involves focusing on the present moment. This can help you notice things in a calm way and stop you from getting caught in stressful thoughts.

To practice mindfulness and focus on the present, try to:

• think about what you can hear and see in the environment around you
• think about how you feel, physically and emotionally
• notice things you may not have noticed before
• be aware of your body and where your body is in space

Read more about mindfulness.

Visualisation techniques

Visualisation is an exercise to help you relax by using your imagination to paint a mental picture.

Find a quiet place where you won’t be interrupted. Think of somewhere that makes you feel calm, and focus on your 5 senses:

1. sound
2. smell
3. touch
4. taste
5. sight

For example, you may imagine you are at the beach, and you can:

• hear the waves crashing
• smell the salty air
• feel the warmth of the sun
• see the bright blue sky

Progressive muscle relaxation

Progressive muscle relaxation is an exercise to reduce muscle tension.

Lie down in a quiet place and close your eyes. Starting from your toes, slowly tense up each part of your body one-by-one, hold for 3 seconds and release.

Positive affirmations

When you are stressed, you may think negatively or struggle to believe in yourself. Positive affirmations can help you to relax, such as thinking:

“I did well today despite all the challenges.”

“It might be busy now but soon the stress will fade.”

Transformations

This technique is about turning negative thoughts or images into something positive. It’s like visualisation but focuses on the changing the bad to the good. For example, you could visualise:

• a tied knot being untied
• a thundercloud drifting away and being replaced by a clear sky
• a tense fist relaxing into an open hand

Gratitude

When you are stressed, it can be hard to notice the good things in your life. Thinking of things that you are thankful for can help you broaden your worldview to include what is going well.

You can write these things in a journal. You don’t need to show this to anyone — it can just be for you. Writing things down is another helpful way to process your emotions.

Gratitude helps to keep stressful thoughts in perspective.

Meditation and yoga

Meditation and yoga may also help you to manage stress and feel more focused.

Yoga can involve mindfulness, visualisation and progressive muscle relaxation.

Exercise

Daily exercise has many benefits for your physical and mental health. It can reduce stress and help you relax. You can try:

• going for a walk
• taking part in a team sport

Eating and drinking well

A well-balanced diet is essential to maintain your wellbeing.

Try to:

• reduce your use of stimulants like caffeine
• avoid using alcohol as a way of reducing stress
• follow the Australian healthy food guidelines

If you turn to alcohol for stress relief, talk to your doctor. They can recommend a support service to help you find a better way to manage your stress.

Omega-3 and omega-6 are considered useful for reducing stress.

You can read more about food, drink and your mental health.

Socialising

Healthy relationships are an important part of feeling well. Socialising with friends and family is a great way to reduce stress.

Friends and family can also help support your relaxation. For example, you could go on a walk with a friend. This will help you spend quality time with someone you care about while also keeping physically active.

Activities and goals

Finding an activity that provides meaning and structure can help clear your mind of worries. You could:

• try a new craft — like crochet
• make a decorated card for a friend
• volunteer at your favourite charity

You may like to set a goal for yourself related to an activity, such as volunteering once a week. Reaching your goals is very satisfying and can also help relieve stress.

Sleep

Getting enough sleep allows you to function at your best and will also positively impact your mood. This can help you to manage your stress better.

Can relaxation techniques help prevent stress?

Relaxation techniques can help build up your ‘stress tolerance’. Stress tolerance builds up each time that you succeed at managing demands. This can help you cope better next time you feel stressed.

As you get better at working through difficult situations, you become less likely to suffer from the effects of chronic stress.

Complications of stress

If you struggle to manage your stress, it can become chronic (ongoing). This can cause you to feel:

• overwhelmed
• helpless
• exhausted
• like you aren’t coping

Chronic stress is associated with some mental health conditions such as depression and anxiety.

It can also cause physical symptoms like:

• high blood pressure
• headaches
• a weakened immune system

You should speak to your doctor if:

• if you try relaxation techniques and your stress doesn’t go away
• stress is impacting your daily life

Resources and support

If you need urgent support, call Lifeline on 13 11 14 or use their online chat.

You can call Medicare Mental Health on 1800 595 212 for advice and to get connected to local mental health services. You can also visit the Medicare Mental Health website for information on stress and anxiety.

If you need to talk to someone about your mental health, call Beyond Blue on 1300 22 4636.

For more support and more information about stress, you can access free online counselling for young people aged 5 to 25 years through the KidsHelpline website or call on 1800 55 1800.

Learn more about accessing mental health services.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.