From the Guidelines
Mindfulness-based interventions, including mindfulness-based stress reduction and mindfulness-based cognitive therapy, are the most effective relaxation techniques for stress relief, as they have been associated with small to medium effects on stress, depressive symptoms, and anxiety in patients with vascular disease, including heart disease 1. These interventions involve attending to present-moment experiences with openness, nonjudgment, and curiosity, and have been shown to improve psychological well-being, quality of life, and physical functioning in both healthy individuals and those with existing heart disease. Some of the key components of mindfulness-based interventions include:
- Mindfulness-based stress reduction (MBSR)
- Mindfulness-based cognitive therapy (MBCT)
- Progressive muscle relaxation
- Deep-breathing exercises
- Guided imagery
- Yoga
- Tai chi These techniques have been found to be effective in reducing stress, anxiety, and depressive symptoms, and improving overall well-being, as demonstrated by a meta-analysis of 578 patients with vascular disease, which found that mindfulness-based interventions were associated with significant improvements in stress, depressive symptoms, and anxiety 1. Additionally, yoga has been shown to be effective in reducing fatigue, improving quality of life, and decreasing stress/distress in cancer patients, as demonstrated by a systematic review and meta-analysis of 29 RCTs 1. Overall, the evidence suggests that mindfulness-based interventions, including mindfulness-based stress reduction and mindfulness-based cognitive therapy, are the most effective relaxation techniques for stress relief, and should be recommended as a first-line treatment for patients with stress, anxiety, and depressive symptoms.
From the Research
Effective Relaxation Techniques for Stress Relief
The following relaxation techniques have been found to be effective for stress relief:
- Mindfulness-based stress reduction (MBSR) [ 2, 3, 4, 5, 6 ]
- Yoga [ 5 ]
- Zen meditation [ 6 ]
- Mindfulness-based cognitive therapy (MBCT) [ 6 ]
Key Findings
- MBSR has been shown to reduce stress levels in healthy people [ 2 ] and have a positive effect on anxiety and depression [ 3, 4, 6 ]
- MBSR and yoga have been found to be effective in reducing stress and anxiety in healthcare workers [ 5 ]
- MBCT is recommended as an adjunctive treatment for unipolar depression and has been found to have efficacy as an adjunctive intervention for anxiety symptoms [ 6 ]
- Zen meditation has been found to have a role in pain management [ 6 ]