5 Relaxation Techniques for Anxiety

When feelings of tension build up, it can be hard to focus, rest, or even think clearly. These moments are more common than most people admit. 

Whether it’s the constant stream of notifications, the demands of work and family, or just the weight of an unpredictable world, many of us are carrying more than we realize. While it’s perfectly normal to feel overwhelmed sometimes, it’s also important to know that there are approachable, science-backed ways to relax both the mind and body.

You don’t need a full day at the spa or a retreat in the mountains to unwind. What matters most is finding simple, intentional practices that can support your emotional wellness and help you reset when the day feels like too much. 

Below, we’ll walk through several relaxation techniques that can help ease feelings of tension and restore a sense of calm. 

Why does relaxation matter for emotional wellness?

Stressful experiences can activate the body’s “fight or flight” response. This is your nervous system’s built-in alert system, designed to help you respond quickly to danger. 

The problem is, many of today’s stressors aren’t situations you can physically run away from. So your body stays activated without a clear way to release all that built-up energy.

Over time, this can leave you feeling mentally scattered, emotionally drained, or physically tense. That’s where intentional relaxation comes in.

Making time to relax is a form of support for your nervous system. Relaxation techniques can help shift the body from a reactive state to a more balanced one. This may help calm the mind, support restful sleep, encourage emotional steadiness, and even promote healthy digestion and focus throughout the day.* 

Even just a few minutes of mindful practice can help your system return to a calmer, more regulated state.

Relaxation techniques for tension

Everyone has a different way of resetting. Some people need stillness, while others benefit from movement or creative expression. The key is finding techniques that feel doable, comforting, and realistic within your daily life. Below are several supportive options to explore.

1. Deep breathing exercises

When we feel stressed, our breathing often becomes shallow and quick, sometimes without us noticing. Intentional deep breathing encourages the opposite response. By focusing on slow, steady breaths from the diaphragm, you can help activate the parasympathetic nervous system, which is responsible for rest, digestion, and relaxation.*

Try this: Inhale slowly through your nose for four counts, hold for four counts, and exhale through your mouth for six counts. Repeat for a few minutes, and notice if your body feels slightly more at ease.

2. Progressive muscle relaxation

This technique involves tensing and relaxing different muscle groups, one at a time. It’s especially helpful if you tend to carry physical tension in your shoulders, neck, jaw, or back.

Start at your feet. Gently tense the muscles for five seconds, then slowly release. Move upward through your calves, thighs, hands, arms, and so on. This process can help increase your awareness of where you’re holding stress and create a physical sense of letting go.

3. Mindfulness and meditation

Mindfulness means paying attention to the present moment without trying to fix it or change it. Meditation builds on that by giving the mind space to settle, even when your thoughts are busy.

You don’t need silence, incense, or a long attention span to start. Just sit comfortably and bring your attention to your breath or the sensations in your body. If your mind wanders (and it will), gently return to the present. Even a few minutes of this can help calm the mind and support emotional clarity.*

4. Gentle movement

Relaxation isn’t always about stillness. Movement-based practices like walking, stretching, or yoga can also help release feelings of tension, especially if you’ve been sitting or holding stress in your body.

You don’t need to follow a perfect routine. A few stretches in the morning, a slow walk in nature, or even standing up and rolling your shoulders back can help increase circulation and shift your energy. When movement is slow and intentional, it can support both physical and emotional wellness.*

5. Journaling and creative outlets

Writing things down can create space between you and your thoughts. It gives your mind a place to unload without needing to solve everything at once. Whether it’s a gratitude list, a few lines about your day, or a note about something you’re carrying emotionally, the act of journaling can help you process your experience and promote a sense of calm.

Creative outlets like drawing, music, or even cooking can serve a similar purpose. When you focus on creating something with your hands, it can gently shift your attention away from racing thoughts and into a more grounded state.*

How can CBD support relaxation?

CBD, short for cannabidiol, is a natural compound found in the hemp plant. It interacts with the body’s endocannabinoid system (ECS), which plays a role in regulating mood, stress responses, and overall balance throughout various systems in the body.* When the ECS is supported, many people report feeling more emotionally centered, grounded, and relaxed.

CBD is not psychoactive and doesn’t create a high. Instead, it works with cannabinoid receptors more subtly to help promote a general sense of calm without sedation. When paired with relaxation techniques, it can be a helpful addition to a daily wellness routine, especially for those looking to support emotional balance in a more holistic way.

How to choose the right type of CBD for you?

CBD products come in different forms, including full spectrum, broad spectrum, and CBD isolate. Full spectrum products contain a variety of naturally occurring compounds from the hemp plant, including trace amounts of hemp-derived THC, which may enhance the overall effect through what’s known as the entourage effect.* 

Broad spectrum CBD includes many of the same supportive minor cannabinoids and terpenes except for THC, which is filtered out during the extraction process, while isolate contains only CBD and no other hemp compounds.

CBD also comes in a wide range of forms, including fast-acting tinctures, flavorful gummies, or topical lotions and creams. When selecting a product, look for options that are third-party tested, clearly labeled, and made from high-quality hemp. Reputable brands will be transparent about how their CBD is sourced and manufactured.

How to add CBD to your routine

Adding CBD to your wellness routine doesn’t have to be complicated. The key is consistency and mindfulness.

Here are a few ways to integrate it with your existing relaxation practices:

• Before meditation or breathing exercises: A CBD oil or gummy may help you settle in and feel more present during your session.*

• With your evening wind-down: Incorporate CBD into your nightly routine after a warm shower, during journaling, or as part of a calming tea ritual.

• Topicals for targeted relaxation: If you carry physical tension in specific areas, a CBD-infused cream or balm may help soothe localized discomfort while you stretch or unwind.*

Everyone responds to CBD a little differently, so it may take a few tries to find your preferred product, serving size, and timing. Start low and observe how you feel over time. Journaling your experience can help track subtle shifts in mood and relaxation.

The bottom line

The best relaxation technique is the one you’ll actually stick with. It doesn’t have to be long or fancy. Even five minutes of deep breathing or gentle movement can make a noticeable difference over time. The more consistent you are, the more your body and mind will begin to recognize those cues as signals that it’s safe to relax.

If something doesn’t click right away, that’s okay. Try rotating between techniques or adjusting when you practice. Over time, you’ll start to build a toolkit that works for your unique needs and rhythms.

At Sunmed, we know how overwhelming it can feel to try to take care of yourself when you're already stretched thin. But we also believe in the power of small steps. Whether you're taking a moment to breathe, moving your body in a way that feels good, or exploring how CBD might fit into your wellness routine, you’re making space for calm to return.

*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sources:

Stress won’t go away? Maybe you are suffering from chronic stress | APA

How to Fight Stress with Intentional Breathing | Mindful

Relaxing Stretches That Help Fight Stress | American Institute of Stress

The endocannabinoid system: Essential and mysterious | Harvard Health

What is the entourage effect and is it beneficial? | Medical News Today