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These teas are great for anytime, but are especially helpful at night to help you wind down from a stressful day.
This massage ball allows you to roll away muscle knots, relax tight muscles, and increase circulation all over your body – just use your own body weight.
Apply it to the back of your neck, temples, earlobes, or wrists and allow the soothing scent to ease away stress and tension.
That’s why it’s such an effective way to manage stress. It can even be more effective than medication for boosting mood and reducing anxiety.
Warm up this aromatherapy pad in the microwave or chill it in the freezer. Then put it around your neck to reduce pain, tension, and stiffness in your neck, back, and shoulders.
To help you relax, use this relaxing room and pillow mist to surround yourself with the soothing scent of lavender and chamomile.
Plus, smells are a powerful way to affect the body’s nervous system. A research study even showed that lavender essential oil can have a calming effect similar to anti-anxiety medications.
They can be used to loosen tense muscles all over the body and are especially helpful in relieving upper and lower back tension as well as tight hip areas.
They were created by a music therapist who specializes in the use of sound and music to help reduce anxiety, stress and insomnia.
This spiky looking mat and pillow may look intimidating, but it massages pressure points all over the body to relax tight muscles and relieve stress.
Weighted blankets are a simple, non-drug option that have been scientifically proven to reduce anxiety, calm nerves, provide comfort, and promote deep sleep.
This heated massager is a bit of an investment, but after a long day, wouldn’t a heated neck massage be wonderful?
Plus, this massager is cordless so you can easily use it anywhere on your body – back, legs, or wherever you have muscle pain or tension.
From minor challenges to major crises, stress is part of life. And while you can't always control your circumstances, you can control how you respond to them. When stress becomes overwhelming or chronic, it can affect your well-being. That's why it's essential to have effective stress relievers that can calm your mind and body.
There isn't a one-size-fits-all option when it comes to stress relief, however. What works for one person might not work for another.
And what works for you at home might not be an option when you're at work or in the community (dancing around your living room might be helpful but dancing in the grocery store might not be).
So it's important to have a variety of stress relief tools at your disposal. Then, you'll be able to pick a strategy that works best for your current circumstances.
What strategies can relieve stress fast? A number of helpful techniques, such as deep breathing and meditation, are fast-acting tools that you can do anywhere, anytime.
Whether you're about to be interviewed for a job or you're feeling overwhelmed by your child's behavior at the playground, it's important to have some stress reduction tools that can lower your stress right now.
Stress relief productsGuided imagery is like taking a short vacation in your mind.1 It can involve imagining yourself being in your "happy place"—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you.
Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene. Or, once you know how to do it yourself, you can practice guided imagery on your own.
Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you engage in and allow yourself to feel like you're really there. After a few minutes, open your eyes and return to the present moment.
Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try–each one is unique and brings its own appeal.2
You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell.
When you're focused on the here-and-now, you won't be able to ruminate about something that already happened and you can't worry about something in the future. Meditation and mindfulness take practice, but it can make a big difference in your overall stress level as it brings you back to the present.
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group.3 To practice, you can start with a few deep breaths.
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group.3 To practice, you can start with a few deep breaths.
With practice, you'll learn to recognize tension and tightness in your muscles and you'll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.
Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes.4
The best news is that no one around you will know you're doing them. So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to reducing your stress.5
Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second, and then slowly breathe out through your nose as you count to three again.
Breathe in through your nose and imagine that you're inhaling peaceful, calm air. Imagine that air spreading throughout your body. As you exhale, imagine that you're breathing out stress and tension.
Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.
So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.6
When you hug someone, oxytocin (also known as the "cuddle hormone") is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure.7 It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
Calm Store have a huge kids’ section, designed to help with anxiety relief, emotional regulation, learning and having fun! Kids’ products include fidget toys, sensory & focus tools, putty, weighted blankets, social/emotional learning products, chew pendants, and quiet activities and games.
You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, or trading massages with a loved one.
Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.
A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head:
Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips. Then tap your fingers against your scalp, moving from the front to the back and then over the sides.
Now massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples.
Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike. So, what is mindfulness? Rather than worrying about the future or dwelling on the past, mindfulness switches your focus to what’s happening right now, enabling you to be fully engaged in the present moment.
Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions. Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating.
Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits. When you first start practicing, you’ll likely find that your focus keeps wandering back to your worries or regrets. But don't get disheartened. Each time you draw your focus back to the present, you’re strengthening a new mental habit that can help you break free of fretting about the past or stressing about the future. Using an app or audio download can also help focus your attention, especially when you're starting out.
Close your eyes and find a point of focus, such as your breathing—the sensation of air flowing into your nostrils and out of your mouth or your belly rising and falling—or a meaningful word that you repeat throughout the meditation.
Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude your relaxation session, don’t fight them, just gently turn your attention back to your point of focus, without judgment.
The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response. Examples include:
As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns. Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.
If you’re walking or running, for example, focus on the sensation of your feet touching the ground, the rhythm of your breath, and the feeling of the wind against your face. If you’re resistance training, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights. And when your mind wanders to other thoughts, gently return your focus to your breathing and movement.
Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it's best to learn by attending group classes, hiring a private teacher, or at least following video instructions. Once you've learned the basics, you can practice alone or with others, tailoring your practice as you see fit.
Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.
Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction.
Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class.
Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.
If you’ve seen a group of people in the park slowly moving in synch, you’ve likely witnessed tai chi. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.
Chew pendants for sensory needsTai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. As with yoga, it’s best learned in a class or from a private instructor. Once you’ve learned the basics, you can practice alone or with others.
Learning the basics of these relaxation techniques isn’t difficult, but it takes regular practice to truly harness their stress-relieving power. Try setting aside at least 10 to 20 minutes a day for your relaxation practice.
Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.
Make use of smartphone apps and other aids. Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.
Expect ups and downs. Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the results will come. If you skip a few days or even a few weeks, don’t get discouraged. Just get started again and slowly build up to your old momentum.
Using stress relief products can help relieve the everyday challenges of life. Some may even make it easier to live with anxiety, depression, or other mental health concerns.
However, stress relief products are not a suitable substitute for proper mental healthcare. They may be an essential part of self-care, but if a person has concerns about a mental health condition, it is important to seek professional help.
However, stress relief products are not a suitable substitute for proper mental healthcare. They may be an essential part of self-care, but if a person has concerns about a mental health condition, it is important to seek professional help.
This article will look at 11 types of stress relief product a person can try. It will also discuss when a person should see a doctor if stress is becoming unmanageable.
According to one study, making lifestyle changes could improve mental health — and one of the most effective changes a person can make is to focus more on self-care.
Focusing on self-care may help a person feel more in control and better able to cope with a wide range of challenges.
Fidget spinners are a popular occupational therapy tool to ease anxiety. They are especially beneficial for children with attention deficit hyperactivity disorder, autism, and anxiety disorders.
That said, parents and caregivers should exercise caution when letting their children take fidget spinners to school. One 2020 study found that children performed worse in a 5-minute math test when they had access to a fidget spinner. However, the researchers note that if children take more tests with fidget spinners, this negative effect on test performance may decrease.
People interested in using fidget spinners should weigh the risks and benefits, then assess how well these items work in their own lives.
Some fidget spinners include puzzles, such as the D-FantiX cube. Meanwhile, the SCIONE fidget spinner is a regular shaped fidget spinner with stainless steel ball bearings.
Ambient noise can be very stressful, even when a person does not consciously notice the sounds. For example, the sounds of a busy office, traffic, and screaming children can all distract a person and make it more difficult to get a moment of peace.
Noise canceling headphones can fade out these sounds, so a person will be able to enjoy a quieter environment or the music of their choice.
