7 Potent Relaxation Techniques for Pain and Anxiety

67% of adults reported increased stress due to the recent pandemic.

Constant stress and anxiety have a negative effect on your health. It can cause weight changes, reduction in sleep, an upset stomach, and heart problems. In some cases, extreme anxiety can cause body pains.

Have you been experiencing increased anxiety and body pains? Find relaxation seems impossible at times, but it’s important to find a relaxation technique that works best for you.

Below are 7 relaxation techniques for pain. The next time you’re feeling extra stressed, give them a try.

1. Create a Mental Safe Place

Having somewhere you can mentally escape to during a stressful situation is one of the best relaxation techniques for Anxiety Disorder. There are a number of ways you can do this.

One easy way to do this wherever you might be is by having a go-to mental vacation spot. Imagine your favorite spot on the beach, an open field, or somewhere deep in a peaceful forest. Breathe deep, close your eyes, and take yourself there.

Another way to have your safe space with you is by drawing it on a piece of paper. Neatly fold the piece of paper up to keep in your pocket, purse, or backpack. Once you start feeling anxious, look at the picture.

Lastly, create a safety box. Decorate a box with pictures of places you’d like to visit. Inside the box, place small items that bring you comfort.

If you’re feeling anxious at home, look inside the box. Imagine yourself in the pictures you decorated the box with.

2. Try Deep Breathing

Deep breathing is a great way to find stress relief. The most important piece to deep breathing is being able to monitor your body and how it’s feeling.

If you start noticing signs such as muscle tension, shooting pains, or an increased heart rate, take a pause to practice deep breathing. Start by sitting upright in a comfortable position and closing your eyes.

Breathe in deeply through your nose, filling your belly with air. Once you can’t breathe in anymore, pause for a few seconds to hold the breath. Slowly release the air through your mouth.

Is it difficult to breathe while sitting up? Try laying down on a yoga mat and completing the breathing exercises.

To help with relaxation, visualize a glowing cloud filling your stomach as you breathe in. Imagine the cloud flowing out from your mouth as you breathe out.

3. Start a Yoga Practice

Having a consistent yoga practice will help with stress and pain relief. Yoga calms your body, gives you an opportunity to stretch, and helps build muscle strength.

Create a small safe space within your apartment or home to carry out your yoga practice. Have space for a mat and other yoga accessories such as a blanket or blocks. You can even put some candles or incense aside.

Purchase a yoga book to follow along with, or spend some time finding yoga tutorials online. There are plenty of free resources to get started.

It’s important to find time in the day where you don’t feel rushed to complete your yoga. Try doing it in the morning before getting ready for work. Do it right before you go to bed to encourage relaxation.

4. Invest in a Hobby

Idle minds often resort to creating anxiety. The anxiety can cause our bodies to ache. It’s a vicious cycle.

Keep your mind and hands busy with a healthy hobby. This hobby can be something you’ve let slip away, or you can try developing a brand new skill.

If you want to flex your creative muscles, invest in some art supplies. Pick up paint, canvases, brushes, clay, beads, and other artistic materials. You can even purchase a camera to try out photography.

Do you have a wish to travel? Try learning a new language to prepare for the vacation of a lifetime. It’ll give you something to do and will help keep your mind on the goal.

You can also try picking up activities such as singing, jogging, biking, rollerskating, or weaving. There are plenty of activities for all budgets.

5. Do Some Stretches

Have a toolbox of stretches to try if your body is starting to cramp up and feel tight. You can do stretches at home, in the car, or at work.

Many of us hold stress in our shoulders and back. Try slowly rolling your head in circles, switching directions after a minute or so.

If your legs are feeling cramped, try going into a squat. You can also hinge your back over as you stand and try to touch the floor. You’ll feel this in the back of your legs.

6. Perform a Body Scan

It’s important to check in with yourself throughout the day. To relieve pain and anxiety, perform a body scan.

Sit still and close your eyes. Starting with the top of your head, notice any discomfort you might have. Work your way down your body, noting any pain you might have.

Notice your head and neck. Then pay attention to your shoulders and chest. Focus on your stomach and hips.

End with your legs and feet. Bringing attention to discomfort in your body will open up the opportunity for relief and healing. For further relaxation as you perform your body scan, look into things like CBGA.

7. Buy a Massage

A great pain management therapy is massage. Massages stretch out muscles, target stress knots, and encourage lymphatic drainage.

They can be a bit expensive, but they’re worth it if you’re able to financially invest. The most consistent you can be with getting a massage, the better.

If you aren’t able to get a professional massage, keep a yoga wheel or foam roller at home. You can even ask your partner to give you a quick shoulder massage at the end of a workday.

Related: Which Type of Massage Is Right for Me?

Try These Relaxation Techniques for Pain

Increased anxiety can bring about body pains and discomfort. Try the above relaxation techniques for pain. They’ll bring relief into your life.

Relaxation can be as easy as doing a deep breathing exercise or escaping to your mental safe space. You can also try yoga or buying a massage. To divert your attention, invest in a hobby.

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