Stress and Relaxation
No one-size-fits-all approach — some people need to be more “active” to relax, “others” need to “slow down” and sit or lie down to find calm. Do whatever suits you — it could also be a combination.
Could This Be Stress?
Many parents don’t realize these could be signs of stress
If any of these feel familiar, your body may be telling you something.
Calming Techniques
🫁 Breathing
- Intentional Breathing
Focus on slow, deliberate breaths to activate your body’s calm response.
- 3-3-3 Rule
Inhale for 3 seconds, hold for 3 seconds, exhale for 3 seconds.
- 4-6 Rule
Exhale longer than you inhale — inhale for 4 seconds, exhale for 6.
- Belly Breathing
Place your hand on your stomach and breathe deeply, feeling your belly expand and contract.
🌍 Grounding
- 5-4-3-2-1 Technique
Pause and name: 5 things you see, 4 you hear, 3 you can touch, 2 you smell, and 1 you taste. It brings you back to the present moment.
🧘 Physical Relaxation
- Progressive Muscle Relaxation (Jacobson)
Systematically tense and release muscle groups to release physical tension.
- Yoga
Combines gentle movement, breathing, and mindfulness to calm body and mind.
- Tai Chi
Slow, flowing movements that promote balance, relaxation, and mental clarity.
🎧 Guided Relaxation Techniques
- Biofeedback
Uses sensors to help you learn to control physical stress responses.
- Autogenic Training
A self-relaxation technique using mental exercises to produce warmth and heaviness in the body.
- Breathing Classes
Structured sessions that teach advanced breathing techniques for stress relief.
- Massages
Professional therapeutic touch to release muscle tension and promote relaxation.
Being Active
🚶 Conscious Walk
- Walk without your phone
- Enjoy the sights and sounds around you
- Focus on each step and your breathing
🔄 Simple Resets
- Open the window and look outside
- Squats and stretching
- Take a screen break
- Warm bath or shower
🎨 Creative and Soulful Outlets
- Play music
- Do a puzzle
- Painting — mandalas, coloring, or freestyle
- Prayer
- Guided imagery
- Aromatherapy
- Picture a safe, peaceful scene and observe it
- Join a parent support group
🚀 Your Stress and Relaxation Roadmap
Like any skill, relaxation gets easier with repetition. Start small — even 2 minutes a day counts. The more you practice when you’re calm, the easier it becomes to use these tools when stress hits.
Not every technique works for everyone. Try different approaches — some people find calm through movement, others through stillness. Pay attention to what your body and mind respond to best.
Make time for things that genuinely make you happy — not just productive or “useful” activities. Joy is a powerful antidote to stress. It doesn’t have to be big; small moments of happiness add up.
This one’s about you, not your teen. Constant scrolling keeps your brain in a state of stimulation, making it harder to relax. Try putting your phone in another room during relaxation time, or set specific “phone-free” windows in your day.
Identify what’s causing you the most stress and see what can be changed, delegated, or let go. You can’t eliminate all stress, but you can often reduce unnecessary sources of tension in your daily life.
Connection with others is one of the most effective stress relievers. Whether it’s a friend, a support group, or a family member — talking, laughing, and sharing experiences can lighten the load significantly.
Self-care isn’t selfish — it’s essential, especially when you’re caring for a teen with a chronic condition. Prioritize sleep, eat nourishing meals, move your body, and give yourself permission to rest without guilt.
📥 Downloadable Guides and Tools
Practical resources you can print, save, and use anytime. Links coming soon!
5-Minute Calm: Breathing Techniques Guide
Illustrated, printable guide to the 3-3-3 Rule, 4-6 Rule, and Belly Breathing — with step-by-step instructions.
Coming SoonProgressive Muscle Relaxation Walkthrough
A written, step-by-step guide to Jacobson’s PMR technique you can follow at home.
Coming SoonRelaxation Practice Tracker
Comprehensive workbook combining all techniques with a personal tracking sheet and weekly planner.
Relaxation Practice TrackerFind Your Relaxation Style Quiz
A short quiz that recommends personalized techniques based on your preferences and lifestyle.
Take the QuizGrounding and 5-4-3-2-1 Technique Card
A wallet-sized printable card with the grounding technique — carry it with you for moments of overwhelm.
Relaxation Practice Tracker