How To Relax: Tips, Tricks & Ideas To A Calmer You
Between work deadlines, family obligations, endless notifications, and that nagging feeling that you forgot something important (you probably did, by the way), figuring out how to relax can feel like just another task on an already overloaded to-do list. Modern life rarely slows down on its own, though, which makes intentional rest more important than ever.
Many people find themselves lying awake at night, wondering, “How can I relax my mind from overthinking?” as thoughts loop endlessly from one worry to the next. The truth is, constantly being “on” takes a real toll on both your mental and physical health and learning how to step out of that state, even briefly, can help reset your nervous system, improve focus and make daily stress feel more manageable.
Jump to Section
- How Do I Make Myself Relax?
- How To Relax Your Mind
- How To Relax Your Mind From Overthinking
- How To Relax My Mind From Stress And Anxiety
- How To Relax Your Body
- How To Relax To Sleep
How Do I Make Myself Relax?
Do you ever wonder why you struggle to just be? You're not alone. Many of us have literally forgotten how to relax. Our brains are wired to stay busy, constantly scanning for the next problem to solve or task to complete. Add in the pressure to be productive 24/7, and suddenly taking a breather feels almost selfish. The truth is, this state of being perpetually connected and constantly consuming information keeps our nervous systems stuck in overdrive, and we’re running on fumes without even realizing it.
One of the easiest ways to learn how to relax is by practicing a bit of self-care. This can be as simple as taking a walk around the block, reading a good book, exercising, or even preparing a healthy meal. Getting a massage and stretching before bed also qualifies as self-care, and over time, these activities can help lower your stress levels and improve your quality of life. The key is finding what works for you.
Journaling, for example, has been shown to reduce stress by providing a positive outlet for your thoughts and emotions. You can also try a guided journal if you'd prefer more targeted, expressive writing. It’s like having a conversation with yourself where you don't have to filter or explain.
Why Do I Struggle To Relax?
Most people struggle to slow down because of the constant demands placed on them, both from the world around them and from their own thoughts. Work, school, family responsibilities and social expectations can make it feel like you always need to be available, leaving little room to breathe. What’s more, trying too hard to unwind can actually backfire, creating more tension and worry about whether they’re doing it “right.” That’s where these simple mental health activities come in.
How To Relax Your Mind
Many people end the day typing "how to relax my mind from overthinking" in Google or ChatGPT, especially when stress follows them from morning to night. The thing about mental calm is that it often doesn’t come from shutting everything down at once. It starts with small, intentional pauses that give your thoughts somewhere soft to land.
1. Step Away from Screens
When things feel like too much, shut off your devices for at least an hour and use this time to go outside, enjoy a book or hang out with people you care about. Once you feel calmer, you can turn your devices back on. It's especially helpful to stay off social media for a while, as endless scrolling (or doomscrolling) will probably make you feel more anxious and stressed.
2. Take Quick Breaks Throughout Your Day
Little pauses throughout your day can really help you unwind, even when things are busy. If you're working or studying, stop for five to 10 minutes every couple of hours. Use this time to stretch your body, take a short walk or read something you enjoy. These mini-breaks help quiet your mind and let your brain recharge. This matters especially when you're studying for long periods or staying up late to finish something. A few minutes of rest can actually help you concentrate better and get more done.
3. Step Outside and Breathe
Taking a break outdoors can do wonders when it comes to settling your thoughts. You can go for a stroll in your neighborhood, visit a nearby park or explore a walking path you haven't tried before. Pay attention to the birds chirping and notice the scenery around you. And don't worry about having a plan; just wander wherever feels right without intention. The beauty of being in nature is that it helps us remember that life is much bigger than our daily worries and tasks.
4. Do Something Creative
Doing something creative can help your mind unwind. Try sketching, doodling, doing your makeup, baking treats, nature photography or even just playing music. If you enjoy learning alongside others, you might explore local art classes, guided photography or even hands-on options like pottery lessons or candle-making classes. For something more social and lighthearted, paint-and-sip classes or casual cooking lessons can be a fun way to unwind. Try not to focus on the finished product and instead just enjoy the process.
How To Relax Your Mind From Overthinking
Overthinking is a modern epidemic, and it can make figuring out how to relax feel like trying to solve a Rubik's Cube blindfolded. Here are some techniques you can try to relax your mind from overthinking and find a sense of calm in the chaos of your thoughts.
1. Try the 7:11 Breathing Technique
What unites all deep-breathing methods is their ability to activate the parasympathetic nervous system. You see, we all have something known as the sympathetic nervous system, which kicks into overdrive when we sense danger. This triggers physical changes designed to help us confront or escape threats. However, when the danger exists only in our minds (such as fears about job security), this response has nowhere to go and manifests as anxiety.
The parasympathetic nervous system functions as the counterbalance to its sympathetic counterpart, creating a state of tranquility. Often called "rest and digest," it enables the body to unwind and perform its regular operations. Intentional breathing activates this calming response, and regularly using a technique like the 7:11 approach can reduce your baseline stress over time. Here’s how it works:
- You breathe in for a count of 7
- Then breathe out for a count of 11
The key is to ensure your inhalations are "belly breaths" (where your diaphragm descends and your abdomen expands) rather than shallow chest breathing. If reaching seven and 11 breaths feels challenging, adjust to a 3:5 ratio or any comfortable pattern in which your exhalation exceeds your inhalation. Practice this sequence for five to 10 minutes, or longer if time permits and notice the soothing impact on both your mental and physical state.
2. Practice Mindfulness
Continuing with the practice of paying attention to what's around you, take some time to focus on what's happening in your near vicinity. This could be the people walking past or the color of the sky. Notice the colors, the textures, even the smells and sounds around you. This can help to bring you back into the moment. The great thing about mindfulness activities is that anyone can practice them. They’re easy to fit into your day, and you can start with one minute at a time.
3. Try the 3-3-3 Rule
What is the 3-3-3 rule for anxiety? If you're looking for a quick grounding technique when anxiety strikes, try this: identify three things you can see, three sounds you can hear and move three parts of your body. This simple method helps interrupt anxious thought patterns and brings your awareness back to the present moment.
How To Relax Your Mind From Stress And Anxiety
Almost any form of physical activity can act as a stress reliever if you’re looking for tips on "how to relax my mind from stress and anxiety." Exercise pumps up those feel-good endorphins that naturally boost your mood, and it helps you focus on your body's movements instead of your racing thoughts.
Eating well matters too, and it’s best to load up on fruits, vegetables, and whole grains to fuel your body and help it better handle stress. A good sense of humor can also help you feel better, even when you're in a total bummer of a mood. Laughter lightens your mental load and triggers positive physical changes in your body, making it one of the most underrated self-care ideas out there.
How To Relax Your Body
Your mind isn't the only thing that needs a break; your body is probably screaming for one, too. When stress takes hold, it often settles into your shoulders, tightens your jaw and creates knots in muscles you didn't even know existed. So, learning how to relax your body is just as important as calming your mind, and thankfully, there are some wonderfully simple ways to release all that physical tension you've been carrying around.
1. Indulge in a Soothing Soak
Run yourself a comforting bath enhanced with fragrant bubbles or mineral salts. Then, set the atmosphere with calming music and the soft glow of candles before settling in. Bathing offers valuable solitude, particularly beneficial for parents seeking quiet moments, and you can linger as long as your body needs. Oftentimes, simply remaining motionless in heated water can be precisely what your system needs to release tension.
2. Try Progressive Muscle Relaxation
This straightforward method helps ease stress and tightness in your body. Here's how it works: Start by squeezing all the muscles in your right foot hard for about 10 seconds, then let go completely. Do the same with your left foot. Keep moving up through your body, tightening and releasing each muscle group one at a time. As you release each area, notice how relaxed and loose it feels. This approach works especially well before bedtime since it helps you let go of tension you might not have realized was there.
3. Do Some Yoga
Stretching your body is another way to ease into relaxation. The resting pose, known in yoga as Shavasana, works particularly well when seeking new wellness activities to try. Position yourself flat with limbs comfortably separated, shut your eyes, and concentrate on each breath. Morning stretch sessions can significantly reduce daily anxiety, and it’s easy to find instructional beginner content online for guidance, like the ever-wonderful Yoga with Adriene. This practice merges physical movement with conscious breathing and present-moment awareness to create a powerful combination for easing tension.
How To Relax To Sleep
Figuring out how to relax before bed is one of the best things you can do for a good night's sleep. When your brain won't settle down, these easy tricks can help you feel calmer and finally drift off.
1. Practice Meditation
If you want to learn how to relax to sleep, consider emptying your mind through meditation. You’ll want to start by settling into a relaxed posture and try to quiet your thoughts completely. Pay attention to your breath, physical sensations, and any areas of tightness, and practice letting go. This technique helps to promote calmness and composure, and aiming for just five to ten daily minutes of mindfulness meditation like this can help reduce overall stress levels.
2. Try Aromatherapy
When you're feeling stressed, consider mixing several drops of essential oil with water in a diffuser. Turn it on and take slow, deep breaths while focusing on the smell. Keep breathing deeply until you feel better or the scent fades. If you don't have a diffuser, you can put some drops in a bowl of hot water and breathe in the steam. Lavender, chamomile, sage and rose oils all work well for relaxation.
3. Make a Relaxing Drink
If you’re wondering how to relax to sleep, try a warm drink that’s naturally caffeine-free, so no coffee or green tea. Herbal teas like chamomile, rooibos, and ginger tea, or a warm cup of milk with honey, can really calm you down and help you unwind. Sipping a soothing drink in the evening can make it easier to fall asleep and improve the quality of your rest. In contrast, caffeinated drinks like coffee or soda can increase anxiety and keep you tossing and turning. Pairing this ritual with a thoughtful self-care gift (that can include things like scented yoga eye masks (weighted masks)) can make your nightly wind-down feel extra special.
Learning how to relax is a skill, and like any skill, it takes practice. You won't master it overnight, and that's totally okay. The important thing is to start somewhere. Maybe it's taking five deep breaths before bed or finally putting your phone down for an hour. Maybe it's just permitting yourself to do nothing without feeling guilty about it. There are lots of different ways to relax. Try anything that feels right for you, when you can, practice it regularly, and you’ll experience the results.
For even more calming ways to relax your mind and body, check out other experiences happening on Classpop!
