Apr 19
How to Relax Quicker When Experiencing High Stress
5 Practical Steps You Can Take if You Feel Tense or Unable to Concentrate Well
No matter what you experience, if you know how to relax quicker, you can function how you normally do and reach your outcomes.
How you manage your stress level often depends on your frame of mind and your relaxation response in any tense situation.
1-Minute Summary Video
Signs You Don’t Know How to Relax Quicker
Signs that show you struggle to relax include:
- Your breathing is slow or shallow.
- You cannot switch off. For example, if you’ve had a rough day at work, you constantly thinking about your day, or what you should or shouldn’t have done.
- You relive events that caused you to generate negative emotions. For example, a disagreement with someone.
- You feel stressed most of the time and experience muscle tension, which can include a headache.
- You worry a lot and experience feelings of anxiety.
- You’re impatient and irritable.
- Your thoughts are scattered, which affects your ability to focus.
- You forget things easily.
As you learn and apply relaxation techniques, the way you respond to stressful situations will improve.
Factors That Affect Your Ability to Relax
Factors that can affect your ability to relax include:
- Lack of regular physical activity.
- Unhealthy diet or eating habits.
- Poor quality of sleep.
- Heavy workload resulting in overworking.
- Physical, emotional, and mental exhaustion.
- Negative self-talk.
- Unhealthy addictions.
- Physical pain.
- Relationship issues.
- Financial stress.
5 Steps to Take if You Want to Learn How to Relax Quicker
Here are five steps you can take if you feel tense or cannot concentrate well and want to relax quicker.
- Practice breathing techniques to calm your mind and body. Breathing exercises will help you calm down and reduce feelings of anxiety. This is a reason to have a regular meditation practice, as that will help you learn to pay more attention to your breath.
- Focus on something positive in your life. Training yourself to focus on positive things amidst tension and high stress is a mindset and a choice. No matter how challenging things may appear, you can always find something positive to focus on. It can be something you’re looking forward to, or something good that has happened recently.
- Pay attention to what you’re thinking. Your thoughts trigger how you feel. If you want to feel better, let go of thoughts not serving you. Practice visualising what you want rather than what you don’t want. Apply releasing techniques will help you let go of unhealthy thoughts.
- Move your body to shift your energy. This will help improve your blood flow and reduce muscle tension. Doing stretches or going for a walk around the block are simple ways to engage your body.
- Speak to someone about what you’re experiencing. This can include a friend, co-worker, or anyone you’re close to. Sometimes, saying what’s up with you will help relax you quicker because you’ve shared what you’re experiencing.
Other Things That Will Help You Relax Quicker
Additional practical steps you can take to relax quicker include:
- Listening to music.
- Watching something uplifting or entertaining.
- Laughing out loud.
- Journaling about your thoughts or how you feel.
- Connecting with someone who is a positive influence in your life.
- Going for a walk in nature.
- Doing something positive for others.
- Using your imagination to build fantasies of what you want.
- Doing something creative, which can include painting, drawing, cooking, or writing.
- Getting a massage.
Final Thoughts
Your everyday health, including your mental, emotional and physical health, depends on how you deal with things. If you want to feel and be at your best regularly, knowing how to relax quicker is essential because you will have situations that can cause stress.
Whenever you feel stressed, if you apply a relaxation technique, you’re more likely to handle what you’re experiencing calmly, which will lead to a better outcome.
Action Step: Next time you feel stressed and want to relax quicker, the first thing you can do is focus on your breathing by taking slower and deeper breaths. Continue doing that as you relax your entire body. Then you can apply other ideas suggested above.
Question: If you know how to relax quicker, what difference do you think it will make?
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