Find a quiet, comfortable place
Sit or lie down in a relaxed position
Take slow, deep breaths through your nose
Exhale slowly and fully
Repeat for 2–5 minutes
Relax your face by unclenching your jaw and softening your eyes
Drop your shoulders and let your arms rest
Relax your hands and unclench your fingers
Unclench your belly and allow it to soften with each exhale
Try progressive muscle relaxation from head to toe
Inhale to tense one muscle group for 3–5 seconds
Exhale to release for 10–20 seconds
Move to the next muscle group
Do a body scan from head to toe, noticing sensations without changing them
Use guided breathing or relaxation audio if helpful
Practice mindfulness by focusing on your breath or a calming sound
Reduce distractions by silencing notifications
Lower lights or use a calming environment
Take a short walk or do gentle stretching
Try a warm shower or bath
Sip something warm like tea or water
Write down worries for 2–3 minutes, then set them aside
Limit caffeine and heavy meals before trying to relax
Keep a consistent wind-down routine
If stress is high, use a brief reset: 3 slow breaths, then relax your shoulders
Stop if you feel dizzy and return to normal breathing
Seek professional support if relaxation is consistently difficult