How to relax yourself and avoid tension, anxiety, and overthinking
Nov 14, 2025
Source: Cainiu Health
Dr. Zhang Baohua
Introduction
To relax and reduce tension, anxiety, and overthinking, you can generally use techniques such as deep breathing exercises, progressive muscle relaxation, focusing on present-moment activities, listening to calming music, and writing an emotional journal. Breathe in slowly, allowing your abdomen to rise, hold for 3–5 seconds, then exhale slowly. Repeat this process 5–8 times. By regulating your breathing rhythm, you can calm an overactive autonomic nervous system, alleviate feelings of tension, and reduce scattered thoughts.
To relax and reduce tension, anxiety, and overthinking, you can generally use techniques such as deep breathing exercises, progressive muscle relaxation, focusing on present-moment activities, listening to calming music, and writing an emotional journal. Detailed explanations are as follows:
1. Deep Breathing Regulation: Inhale slowly to expand the abdomen, hold for 3–5 seconds, then exhale slowly. Repeat this process 5–8 times. By regulating your breathing rhythm, this method helps calm an overactive autonomic nervous system, reduces feelings of tension, and minimizes racing thoughts.
2. Progressive Muscle Relaxation: Starting from the toes, progressively tense and then relax each part of the body, moving upward to the head. By becoming aware of the contrast between muscle tension and relaxation, this technique helps release physical stress and divert attention away from anxious thoughts.
3. Focus on Present-Moment Activities: Engage in simple daily tasks such as organizing items, cooking, or taking a walk, and concentrate fully on the actions and processes involved. This helps prevent the mind from drifting into meaningless associations and reduces anxiety.
4. Listen to Calming Music: Choose soft classical music or natural soundscapes, close your eyes, and listen attentively. Music can regulate the brain's emotional centers, soothe the nervous system, reduce tension, and gradually calm the mind.
5. Write an Emotional Journal: Write down your inner feelings of tension and anxiety to organize chaotic thoughts. Expressing emotions through writing helps release psychological stress, clarify thinking patterns, and reduce distress caused by excessive rumination.
In daily life, regularly practicing these relaxation techniques and turning them into habits is recommended. If feelings of tension and anxiety occur frequently and are difficult to manage independently, it is advisable to seek professional psychological support promptly to prevent worsening emotional issues from affecting overall well-being.
