Tension is something that can attack anyone at any time. It can be mild, it can be severe. It can be caused by any number of things from personal relationships to work-related stress. But no matter what its cause, tension is never a pleasant feeling.

That’s why it’s important to learn how to diffuse it effectively. Here are ten ways to do just that, across four levels of complexity.

Level 1: Easy Tips

Tactic #1: Take Slow, Deep Breaths

This tactic is one of the easy and most effective ways to reduce tension. As you breathe you should focus on inhaling enough air to fill your belly, and exhaling the air slowly, by counting from one to four.

Tactic #2: Stretch it out

Stretching is another easy and great way to lower your tension. Take a deep breath, exhale and then stretch your arms and legs as far as they will go. Repeat this process several times to feel the amazing tension relief that stretching provides.

Level 2: Moderate Tips

Tactic #3: Meditate

A lot of people meditate to relieve tension daily. When meditating, you need to concentrate on your breath, initially, and then focus on creating calmness in your mind.

With practice, this technique can become quite effective, even for the most severe cases of tension.

Tactic #4: Go for a walk

Even a simple walk around the block can help reduce your tension. Walking outside in nature is known to offer great benefits for both physical and mental health.

Level 3: Advanced Tips

Tactic #5: Listen to Music

Music is known to work wonders when it comes to reducing tension. Put on some relaxing tunes and let your mind drift away.

Tactic #6: Get a Massage

A professional massage therapist can help relax your muscles and reduce tension. Alternatively, you can try massaging yourself or using a foam roller to alleviate muscle tension.

Level 4: Expert Tips

Tactic #7: Practice Yoga

Yoga is an amazing way to reduce tension. It focuses on breathing techniques and gentle stretches designed to relax both the mind and body.

Tactic #8: Cognitive Behavioural Therapy

If your tension is the result of negative thought patterns or behaviours, you might benefit from seeing a psychologist for cognitive behavioural therapy. This approach helps you identify and challenge negative patterns of thinking.

Tactic #9: Use Aromatherapy

Essential oils can be a great way to reduce tension. Lavender, chamomile, and jasmine are all popular choices.

Tactic #10: Acupuncture

Acupuncture is an ancient Chinese therapy that involves the insertion of needles into specific points on the body. This treatment has been shown to be effective in reducing tension and relaxing the mind and body.