Where Stress Hides in Your Body (and How to Let It Go)
Tight shoulders, a clenched jaw, a knotted stomach. Stress often shows up in the body before the mind notices. Here is a simple way to release it.
Photo by Benjamin Child on Unsplash
At the end of a long day, many people notice they are holding tension they didn't know about. Shoulders up near the ears. Teeth pressed together. A tight belly. Stress lives in the body as much as in the mind.
Common hiding places
- Jaw: clenching, especially at night.
- Shoulders and neck: lifted, stiff, sore.
- Forehead and eyes: frowning, squinting.
- Hands: gripping the steering wheel or the phone.
- Stomach: held tight or uneasy.
A five-minute body scan
1. Sit or lie down comfortably. 2. Take three slow breaths, with long out-breaths. 3. Bring your attention to your forehead. Let it soften. 4. Move to your jaw. Let your teeth part slightly and your tongue rest. 5. Notice your shoulders. Let them drop. 6. Move down through the arms, hands, chest, belly, hips, legs and feet. At each place, breathe out and let it go a little.
Tense and release
Progressive muscle relaxation is a method developed in the early 1900s by Dr. Edmund Jacobson. You tense a group of muscles for about five seconds, then release and notice the difference. For example, make a tight fist, then let go. It helps people learn what relaxed muscles feel like.
Small moments in the day
- Check your shoulders every time you check your phone.
- Unclench your jaw at red lights.
- Stretch your arms above your head after sitting for an hour.
When to see a doctor
Ongoing pain, headaches or jaw pain should be checked by a doctor or dentist, as they can have other causes.
