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A Simple Trick to Feel Calmer by Tightening and Releasing Your Muscles

Tools for When You Feel Anxious
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Have you ever noticed that when you feel worried or anxious, your whole body feels tight? Your shoulders might creep up toward your ears, you might clench your jaw, or make a fist without even realizing it. It’s like your body is getting ready for a big challenge. But what if you could use that same idea—tightening your muscles—to actually tell your body that the challenge is over and it’s time to relax? You can, and it’s a lot easier than you might think.

This method is all about playing with tension and release. The idea is simple: you deliberately tighten a group of muscles, hold that tightness for a few moments, and then let it all go. By focusing on the feeling of letting go, you send a powerful signal to your brain that it’s safe to unwind. It’s like telling a tight spring to loosen up by first squeezing it a little more and then releasing it completely. The feeling of relief is instant.

You can do this anywhere, anytime you start to feel those anxious feelings bubble up. You don’t need any special equipment or a lot of time. Start with your feet. Sit or lie down in a comfortable spot and take a normal breath. As you breathe in, curl your toes and tighten the muscles in your feet as hard as you can without hurting yourself. Hold it for about five seconds. Then, as you breathe out, let all that tension go at once. Feel how different your feet feel now. Notice that warm, heavy, and relaxed feeling. That’s the feeling of release.

From there, you can move up your body. Try tightening your calf muscles, then your thighs. Make a fist and tighten your arms. Squeeze your shoulder blades together, then let them drop. Scrunch up your face and shoulders, hold it, and then let everything go, feeling your face become smooth and your shoulders sink down. The key is to focus on the contrast. Pay close attention to the feeling of tension when you tighten up, and then really soak in the feeling of softness and calm when you release.

This isn’t a magic cure for everything that makes you anxious, but it is a fantastic tool to have in your pocket. When your mind is racing, this gives your body a simple job to do. It pulls your focus away from the worried thoughts in your head and into the physical feelings in your body. The next time you feel that familiar tension building, remember that you have the power to tell your muscles to let go. Just tighten, hold, and release. Your calmer body will help your mind feel calmer, too.

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Quick Tips

What’s the right way to tense my muscles without hurting myself?

The key is to squeeze firmly, but never to the point of pain or a cramp. You are looking for a feeling of strong tension, not discomfort. For example, when you clench your fist, make a tight fist but don’t squeeze so hard that your hand shakes or hurts. Hold the squeeze for about 5 seconds—just long enough to really notice the tension—and then release completely. This isn’t a strength contest; it’s about noticing the difference between tight and loose feelings in your body.

How long does it take for this to start working?

You can start feeling a little better after just one session, which might only take about 5 to 10 minutes. The real magic happens when you make it a regular habit, just like brushing your teeth. Doing this simple exercise a few times a week teaches your body how to find that relaxed feeling more easily. The more you practice, the quicker your body will learn to let go of tension when you notice you’re starting to feel anxious during your day.

Can I do this if I’m feeling anxious at school or work?

Absolutely! You can do a quick, mini-version of this anywhere without anyone noticing. Instead of your whole body, just focus on one muscle group, like your feet, legs, or stomach. While sitting at your desk, you can curl your toes tightly inside your shoes for a few seconds and then release. Or, gently clench your stomach muscles and let them go. These small actions can help you find a moment of calm and reset your feelings without having to stop what you are doing.

Which part of my body should I start with?

It’s best to start at one end of your body and work your way to the other so you don’t miss any spots. A great place to begin is with your hands and arms. Clench your fists tightly for a few seconds, then release and feel them become soft. Next, move to your shoulders by shrugging them up toward your ears, then let them drop down. This method helps you slowly relax your entire body piece by piece, making sure you release tension from your head all the way down to your toes.

Why does squeezing my muscles help me feel less anxious?

When you feel anxious, your whole body can get tense without you even noticing. By purposely squeezing a muscle group and then letting it go, you are showing your body the direct difference between feeling tight and feeling loose. This physical action sends a clear signal to your brain that it’s safe to relax. It’s like you’re giving your body a direct command to switch from “tense and worried” to “calm and soft.“ It’s a simple trick that forces your body to pay attention to the feeling of letting go.