Quick Stress Reduction Tools

Crisis from the stress of the pandemic
Photo by Markus Winkler

Quick stress reduction tools are needed now more than ever during this time of a pandemic and local and global unrest. Has your pain increased over the last few months? Well, stress and pain go hand in hand.

The American Psychological Association’s article Stress Effects on the Body states: “Chronic stress causes the muscles in the body to be in a more or less constant state of guardedness. For example, …migraine headaches are associated with chronic muscle tension in the area of the shoulders, neck, and head.

How This Pandemic Affects You

Stress angry face

Take a moment and look at the last couple of months. Have you experienced any of these issues?

  • Headaches
  • Jaw, back, stomach or gut pain
  • Diarrhea or constipation
  • Insomnia
  • Tired
  • Anxiety
  • Angry outbursts
  • Mood swings
  • Muscle aches

Stress in Your Body

Most people have a place in their body that feels tighter when stressed. If you have chronic pain, then you may hurt more than usual.

Woman having back pain because of stress
Photo by Dylan Sauerwein

“The overlap of anxiety, depression, and pain is particularly evident in chronic and sometimes disabling pain syndromes….” The Pain-Anxiety-Depression Connection by Harvard Health Publishing.

People are seeking therapy more than ever. Use stress techniques now that work for you. Your body and mind will thank you.

Keep It Simple!

Sticky notes to remind you to reduce your stress

Don’t do anything that takes too much thought because when you are in the midst of a high-stress moment, your memory cannot recall complicated things. Write these ideas on sticky notes and put them up all over your house.

Quick Stress Reduction Tools

  • Take a deep breath
  • Drop your shoulders
  • Close your eyes for a moment
  • Dance/Move
  • Sing
  • Light a candle
  • Say out loud what you are grateful for
  • Swing your arms
  • Breathe in your favorite scent
  • Hum
  • Smile
  • Laugh out loud
  • Read a favorite quote

yoga pose for a stress reducer
Photo by Ekta Agarwal
  • Strike a yoga pose
  • Walk a flight of stairs
  • Think about your favorite memory
  • Look at a picture of a loved one
  • Stand up straight
  • Quickly relax your muscles
  • Pet your pet
  • Step outside
  • Rub your scalp with your fingertips
  • Listen to your favorite song
  • Squeeze a piece of Play-Doh
  • Write for one minute about how you feel
  • Relax your jaw
  • Stretch
  • Do part of a crossword puzzle

Take the time each day to reduce your stress, since this will decrease your pain and don’t we all want a little less discomfort?

Need More Ideas?

Pop over to the Pain Management Tools and Resources pages.


I am Gail Sinclair, a Master Hypnotherapist, Certified Nutritional Consultant, and Reiki Master teacher for over 20 years. I share information on how to reduce chronic persistent pain. Even though your diagnosis may be different than mine, I understand much of what you are going through.

I share pain management tools that can help change your thoughts about chronic pain and reduce it.

You CAN manage how you feel.


Email me if you need help at gail@thrivewithchronicpain.com or go to my Contact page.

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