Stress doesn’t only live in the mind. Many people notice it in their bodies too: tight shoulders, a sore back, a clenched jaw or trouble sleeping. Caring for your body can be a helpful way to ease tension.
How stress shows up in the body
When we’re stressed, the body prepares to respond to a challenge. Muscles tense, breathing quickens and the heart beats faster. That’s helpful in short bursts. But when stress goes on for a long time, the tension can linger.
You might notice:
- tight neck, shoulders or back;
- headaches;
- an unsettled stomach;
- shallow breathing;
- feeling tired but wired.
Gentle ways to ease tension
Move
Walking, stretching, yoga or dancing can help release muscle tension and lift your mood.
Breathe slowly
Sit comfortably and let your out-breath be a little longer than your in-breath for a minute or two. Keep it easy and comfortable.
Tense and release
Gently tense a group of muscles, like your shoulders, for a few seconds, then let them go. Notice the difference. Move slowly through the body.
Shake it out
Gently shaking your hands, arms and legs for a minute can feel surprisingly freeing.
Rest in warmth
A warm bath or shower can help muscles relax.
Sleep
A regular bedtime and a calm wind-down routine give your body time to recover.
Listening to your body
Tension can be a helpful signal that you need rest, movement or a break. Noticing it early makes it easier to respond.
If pain or worrying changes don’t settle, please get them looked at; your body deserves that care.
How little is enough
Right now, roll your shoulders slowly three times and take one slow breath.
For more, read Top tips for understanding and managing stress.
If you’d like to keep exploring, you’ll find a few gentle guides on the Guides page.