New Health Advisor

How to Release Tension

Jan 28, 2016

As we go about our daily activities, we meet challenges and obstacles that cause some level of tension in our bodies. Tension is mostly caused by anxiety and stress. Both chronic and intermittent tension can end up being a real pain for you. For this reason, it is important to learn how to release tension from both your mind and body.

How to Release Tension in 10 Easy Ways

1.    Try a Massage

Massage removes the physical change that occurs in muscles due to tension through relaxation. A professional masseuse is able to feel the tension and knots in your muscles and massage them away. Studies have shown that massage is capable of lengthening and releasing tension. There are several types of massage to choose from, but deep tissue and Swedish massage are the best for releasing tension. You can also try massaging yourself if you cannot get a masseuse.

2.    Take a Hot Shower

When you feel tense, take a hot shower. Tension will be relieved by the warm water, and you will get an instant feeling of relaxation. Ensure the water is between 36 and 40 degrees Celsius to avoid burning your skin. A steam room can also come in handy in relieving tension. If you can, take a warm bath and add Epsom salts, they will help you relax much faster. A whirlpool tub is also a good idea as the jets will massage the tension off your muscles.

3.    Do a Slight Stretching

Another great tip on how to release tension is slight stretching. Tension is caused by bunched up muscles and knots in the muscles. Stretching will relieve the tension and break the knots.

  • If you have tension in your legs, bend and touch your toes. If it is not possible, sit on the ground and try to touch your toes.
  • If your back is tense, lie on the ground and bring your legs to your chest.
  • ŸTo release tension on your sides and chest, place your hands behind your head and bend slightly backwards and to each side.
  • ŸTo release tension in your neck, bend your head to one side and gently pull it using your hand.
  • ŸTo stretch your shoulders and neck, place your chin on your chest and slowly pull with your hands held behind your back. You can also stretch shoulders by pulling each one to one side or both arms behind you gently.

4.    Go for a Stroll

An easy stroll will not only stretch your muscles, but will also release the tension that is causing you stress. Ensure that you take it easy so that you do not increase the tension in your muscles. Do not force yourself to walk. Ease yourself into it by taking long strides and swinging your arms to maximize on benefits of stretching. Walking too fast will increase tension in the muscles. Therefore, you should walk at a speed between 2 and 3 miles per hour. Ensure you take a walk for at least 10 minutes. 

5.    Practice Yoga

Yoga is not only good for lengthening and stretching muscles, but for its ability to calm the mind and body. Yin and restorative yoga are particularly good for repairing and stretching out muscles. While doing yoga, it is better to take deep breaths that will automatically help in relieving tension. If you are practicing for the first time, take beginner classes to ensure that you get proper alignment.

6.    Get a Good Rest

Sleep is necessary for your well-being, but it is also a good tip on how to release tension. When you sleep, your body is able to process stress and relax. Ensure that you get the recommended 7-8 hours of sleep daily. Switch off the television and ensure you have proper time management skills. This might be the most effective way of getting rid of tension.

7.    Listen to the Music

When you feel overwhelmed by an issue stressing you, just take a break from it and listen to soothing classical music. Calm music has a positive impact on the body and the mind. It can lower a hormone linked to stress, cortisol, as well as blood pressure. Yo-Yo Ma playing Bach is mostly recommended. However, if you do not like classical music, you can listen to nature or ocean sounds. They pretty much have the same effect as music.

8.    Eat a Healthy Diet

Stress and tension are exacerbated by bad diet. When you have a healthy diet, you will not only be healthy but you will also have less tension and stress. Sadly, most of the times when we are experiencing stress and tension, we barely remember to eat healthy, or do not have time to eat at all. Stay away from vending machines and instead, focus on vegetables, fruits and fish. Fish will give you omega-3 fatty acids that will decrease stress symptoms. A tuna sandwich is a healthy meal for your brain.

9.    Paint with Finger

Using your fingers to paint and getting messy is not restricted to kids. It a great tip on how to release tension. Painting with your fingers enables you to be artistic, have fun, and let your childish spirit out. You can express your spontaneity and creativity with no expectations. Walk into a child store and get finger paint and create an abstract piece of art.

10.   Check Up Your Living Room

Look around your living room and see what you need and what you do not. Adopt minimalism and get rid of the stuff that you do not require. You can donate household goods and decorations. Sitting and relaxing in an open space goes a long way in releasing tension. A space with no electronics, no work, no laundry or reading material will give you a sense of peace and tranquility. You subconsciously do not feel the need to do anything when seated in a clean and open space.