Discover 3 Effective Techniques to Help Reduce Stress and Calm Anxiety

Samantha Choudhry, MSE, LPCC
Apr 16
4 min read

In today's fast paced ever changing society with overwhelming expectations and intense competitiveness, it's hard not to feel anxious or stressed. If your stress or anxiety is getting the best of you, give the techniques in this post a try. These easy and accessible techniques are effective in reducing stress and calming anxiety.

Technique 1: Deep Breathing

This technique is simple and the most accessible coping skill for managing emotions.

What is Deep Breathing?

Deep breathing is a calming practice that involves the use of breath to activate the body's relaxation response. [1]

Practice the 4-7-8 breathing method

Practice by inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. Repeat this technique for 2-5 minutes or until you feel more noticeably calm. [2]

Benefits of Deep Breathing

This method has potential long-term benefits including increased relaxation, reduced anxiety, and increased sleep. [3] [4]

Neon sign reading "and breathe" is surrounded by lush green leaves, creating a calm, refreshing mood against a natural backdrop. — ... and breathe

Technique 2: Progressive Muscle Relaxation

This is another simple and easily accessible coping skill to help you relax.

What is Progressive Muscle Relaxation?

Progressive muscle relaxation is a method of deep muscle relaxation that involves tensing and relaxing your muscles. [5]

Practice Progressive Muscle Relaxation

Start by picking an area of your body (i.e. face, hand, foot, torso, leg, etc). Tense your muscles tightly and hold the tension for 10 seconds, then release the tension. I like to do this with my hands by clenching my fist and then relaxing my fingers or with my feet by curling my toes and then releasing. You can choose a couple of areas or run from top to bottom or bottom up, hitting all areas.

Benefits of Progressive Muscle Relaxation

Progressive muscle relaxation reduces anxiety and tension while also potentially improving sleep, lowering blood pressure and heart rate, and enhancing overall wellbeing. [6]

Technique 3: Imagery

Imagery is yet another easily accessible coping skill to help you relax.

What is Imagery?

Imagery is a technique that involves visualization to help reduce stress and anxiety. [7]

Practice Imagery

Practice by closing your eyes and thinking of a place that you find relaxing (i.e. the beach, a cabin in the forest, sitting by a cozy fireplace, etc). Spend the next 2-5 minutes using your senses to describe your relaxing spot (i.e. what does it sound like? what can you smell? what can you see? what do you feel? etc).

Benefits of Imagery

Imagery helps reduce anxiety, manage negative emotions, and increase the ability to visualize positive outcomes in stressful situations. [8]

Sunset on a beach with gentle waves, golden sand, and a clear sky. Palm trees silhouette in the distance, creating a serene mood. — Relax at the Beach

Now That You Have 3 Effective Techniques to Reduce Stress and Calm Anxiety, It's Time for Practice!

Now that you've been given 3 techniques to help reduce stress and calm anxiety, you're ready to start practicing! These techniques are free and accessible, so why not get started today? Find 5 or 10 minutes in your day to try out these techniques and see how you feel.

Just a friendly reminder that managing stress and anxiety is a personal journey that requires patience, compassion and consistency. Be gentle, kind and loving towards yourself while managing your mental health.

Looking for Support?

Need a little extra help managing your stress or anxiety? I'd love to be of support!

I provide counseling to women struggling with overwhelming stress and anxiety. My therapy services are offered online via Telehealth, so I can meet with you from anywhere in Minnesota!

If you're interested in learning more, get in touch using the contact page on my website: prausguidanceandhealing.com.

Schedule a 15-minute phone consultation to see if I'm a good fit.

I’d love to hear from you!

Samantha

Interested in learning more? Click here to read about my stress therapy services or here to learn about my anxiety therapy services.

If you enjoyed 3 Techniques to Help Reduce Stress and Calm Anxiety and are looking for similar information or techniques, visit my blog for more content.

*Please note: The information in this blog post is meant to be a helpful guide in better understanding your mental health, however, it is not to be used in lieu of a proper diagnosis or treatment by a healthcare professional. Please consult with a licensed counselor, therapist, or psychologist if you are experiencing mental health symptoms.

Tall grasses sway in the breeze under a clear blue sky, with a serene, natural setting highlighted in the foreground. — Calm is Within

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