With all the pressures of modern life place, it’s hard for us to find ways to tune out, chill out, breathe deeply, and let the weight that we carry on our shoulders melt away.

With the daily struggle to balance work, family and relationships and our work never far from our minds – or our fingertips, thanks to our smartphones – sometimes it’s too hard to fight the stress. So we pour ourselves a glass of wine after work, or we crash on the couch in front of the TV and try to relax after a long stressful day.

But stress isn’t always a bad thing. Where would we be without a healthy shot of adrenalin before a big game or an important meeting? It gives us courage, empowers us to achieve results and helps us cope with demanding situations.

However prolonged stress can be bad for our physical and mental health. We become depressed, suffer from bad sleep and lose interest in the outside world. We can suffer from headaches, exhaustion and start eating badly.

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Finding balance

Somehow, we need to break the cycle and find ways to incorporate relaxation techniques into our day-to-day life. It doesn’t have to be radical, or completely out of character. It just needs to happen. Finding balance is a well-worn phrase, but it really is the key.

It’s okay to let go

A good place to start is a conversation. Talk about your feelings with someone you trust. Opening up doesn’t just get things off your chest, but it helps you to work through solutions too. If you are placing too much pressure on yourself, lower your expectations. Sometimes, it’s ok to let things go. Find ways to simplify life. Hire a cleaner or a gardener. Eat simply. Take a walk rather than commit to a gym membership. Catch up with your favourite people on a Friday night, and laugh until your stomach aches.

Incorporate happiness

Think about what makes you happy – exercise, dancing, baking, or watching the game on the weekend, and schedule it into your week. Family, friends, hobbies – these give your life meaning. If you don’t find time for them you’ll feel bereft.

To really enjoy your leisure time, limit your alcohol intake. It’s fine to enjoy a drink in moderation, but would you rather spend Saturday nursing a hangover, or enjoying that farmer’s market with your mates?

Look after your body

As stress can be exacerbated by neglect, you also need to take care of your body. Exercise whenever you can – our bodies were designed to move and stretch. If you can’t find time for regular exercise, take the escalator two steps at a time. Get off the train a station early and walk. Put on ABBA and dance with your kids while you do the housework.

However hard you try, stress happens. If you feel your pulse rising and anxiety creeping into your thoughts, take a few minutes out. Get a cup of tea. Go to the bathroom and wash your face. Breathe deeply.

Be prepared

Plan ahead. If there is an upcoming event looming on the calendar that stresses you out, just thinking about it, the best way to cope is to be very well prepared. Get organised. Do your research. Go through your notes. Preparation limits the potential for anxiety and will help you feel confident and positive. And positivity is key to minimising stress. Be the “glass is half-full” guy. Think of life’s challenges as incredible opportunities to be the best you can be.

Relaxation Techniques

Finally, consider some of these tried and tested relaxation techniques that suit your lifestyle and your personality. You might find a class activity works for you, or you might prefer the solitude of solo practice.

To find the best stress-release technique for you, think about how you react to stress.

• If you become angry, agitated or tense, you need to quieten down. Try meditation, deep breathing or guided imagery.
• Do you become depressed, withdrawn or spaced out? If this is you, you need to energize your nervous system with stimulating techniques such as rhythmic exercise.
• Do you freeze up? Try rebooting your system with power yoga or practising mindfulness.

Breathing meditation

Sit comfortably with a straight back. Put one hand on your chest and the other on your stomach. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

Mindfulness

Mindfulness is becoming aware of how you’re feeling right now—both internal and external. By staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.

Choose a quiet environment where you can relax without distractions or interruptions.

Get comfortable – but avoid lying down – you might fall asleep! Perhaps try a cross-legged position.

Find a point of focus. This can be internal – a feeling or imaginary scene – or something external like a flame or a fixed point on the wall. You may meditate with eyes open or closed.

Be observant and noncritical of the thoughts which go through your mind. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.

Yoga

As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. The best form of yoga to optimise stress relief incorporates slow steady movement, deep breathing and gentle stretching.

Satyananda and Hatha yoga both feature gentle poses, deep relaxation and meditation.

Power yoga involves intense poses and a focus on fitness. It’s well suited to those looking for stimulation as well as relaxation.

Rhythmic exercise

Try a rhythmic exercise—such as running, walking, rowing, or cycling—in conjunction with mindfulness to truly help reduce your stress. Focus your mind on the movements of your body and your deep breathing. Engage with the present moment. Your feet hitting the pavement, the wind in your face, the rhythm of your breath.

There are nearly 3000 Yoga centres in Australia… You can find one near you with Yellow Pages.