Relaxation Techniques for Every Personality
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In 2025, the American Psychiatric Association found that 67% of Americans were anxious about current events. 52% said stress was a key factor affecting their mental health 1. The CDC also says chronic stress can lead to headaches, stomach problems, sleep issues, worsening health conditions and changes in appetite and energy. 2
Stress relief looks different for everyone. If you try to make someone else’s ideal stress relief work for you, you might wind up even more stressed out. As part of our commitment to helping people live healthier lives, we’re proud to offer John Hancock Vitality with all life insurance policies. Vitality offers an array of benefits to help motivate you to move more, eat better, and stress less—in whatever way works best for you.
The importance of relaxation techniques
Relaxation techniques can do more than help you feel calmer in the moment. Used regularly, they can support both your mental and physical well-being in simple, practical ways. These are some of the benefits of relaxation techniques:
- Lower stress levels and help you feel more in control.
- Support better sleep by making it easier to unwind.
- Reduce muscle tension and physical tightness.
- Help ease stress-related headaches and digestive discomfort.
- Support healthier blood pressure over time.
- Improve focus, mood, and emotional balance.
- Make it easier to manage daily pressure without feeling overwhelmed.
- Encourage healthier habits, such as moving more, breathing deeper and taking intentional breaks.
How to choose the right relaxation method for you
The right method is the one that feels easy to begin and realistic to maintain. Think about what kind of support you need most, whether that’s a mental reset, a physical release, a calmer evening or a simple habit you can repeat without much effort.
Start with one approach and notice how it affects your mood, energy and ability to unwind. If it feels helpful, keep going. If it feels like a chore, try something else. The goal is to choose a practice that fits your life, not one that adds more pressure to it. Relaxation works best when it becomes part of your routine. Small, regular moments of calm can make it easier to step back from stress and stay more grounded throughout the day.
Choosing a practice you can stick with can help you feel more balanced over time.
4 simple relaxation methods to support your well-being
Everyone unwinds differently, so the most useful approach is the one that fits naturally into your routine. If any of these four characteristics apply to you, consider utilizing one of the techniques listed to help de-stress.
1. You’re always on the move
Does the very idea of sitting still and breathing deeply make you anxious? If that sounds like you, consider an active, aerobic exercise like running or dancing to de-stress. If you’d rather escape the sound of your own thoughts for an hour, maybe a martial arts class will work: work. Tai chi is low-impact, easy on the joints, and increases flexibility while decreasing stress. With the chill-out factor of meditation, plus constant motion, the Mayo Clinic suggests yoga as an excellent stress management tool.3
2. You’re stressed out by other people’s problems
You’re a nurturer, which is wonderful, but it means that you’re carrying your own stress and everyone else’s, too. For you, a solitary activity might be best. Meditation is relaxing—and some studies suggest that practicing daily can actually change your neural pathways and better enable you to process stress.4
With John Hancock Vitality, you can get rewarded for meditating. Earn points for meditating for as little 10 minutes a day—and see where your practice takes you from there.
3. You’re a problem solver under pressure
If you’re a natural problem-solver, being in control is important to you. Even the feeling of stress can become its own vicious cycle. Stress makes you stressed, so to speak. You’d be wise to get some aerobic exercise in your daily routine, but changing your diet will make a greater impact. Eating Swiss chard, for example, will increase your intake of natural magnesium, which can help balance cortisol—the “stress hormone.” According to The Food Network, omega-3 fats in fish like salmon and small portions of chocolate can manage adrenaline and stress, too. Green veggies like broccoli and asparagus are essential—they contain healthy doses of folic acid, which has been shown to optimize cognitive functions.5
John Hancock Vitality offers savings of up to $120 a month on weekly promoted healthier food items, plus additional savings of up to $600 yearly on fresh produce for Vitality PLUS members. It’s part of our HealthyFood™ benefit, which also gives you Vitality points for packing your grocery bags with healthier items. Those are points you can use towards more discounts and rewards later on.
4. You need quiet time to recharge
Colin DeYoung, a psychology professor at the University of Minnesota, believes that introverts respond differently to rewards. The same things that motivate extroverts may exhaust an introvert.4 And as any introvert knows, there’s nothing as stressful as time in a crowd, with no chance to recharge.
If you feel more “rewarded” by time alone, take it. Find a time that you can be unreachable, except in case of emergencies. Put that time on your calendar if you need to, and stick to it. Turn off your phone. Consider a pair of noise-canceling headphones to completely drown out any stimulation from the outside world. From there, just breathe.
Making the health-wealth connection
Health has many connected facets: emotional, mental, physical, and financial. And however you like to rest and recharge, John Hancock is here for you—to help relieve financial pressures, while working together towards better physical and mental health.
Frequently asked questions
Pay attention to how you feel during and after each session. Note changes in mood, energy, focus, sleep and stress levels. A simple journal or notes app can help you compare methods over time and identify the ones that feel most sustainable.
Yes, short sessions can still be useful, especially when they are done regularly. A brief pause can help interrupt stress, reset your attention and make it easier to continue your day calmer and more focused.
It can, if used thoughtfully. Guided audio, breathing timers and meditation apps may support a calming routine, but too many notifications or constant screen use can do the opposite. The key is choosing tools that feel simple and low-pressure.
Food choices can affect how steady and balanced you feel throughout the day. Regular meals, hydration and nutrient-rich foods may support a more stable mood and energy level, which can make stress feel easier to manage.
Yes, and combining methods can make them more effective for some people. You might pair movements with breathing, or quiet time with stretching. Start small, test what feels natural and build a routine that supports both body and mind.
This material is not intended to provide advice. It is intended to promote awareness and is for educational purposes only.
Citations:
¹ American Psychiatric Association: “Annual Mental Health Poll Reveals Americans Anxious About Current Events; 40% of Employed Worried About Job Security”, May 15, 2025, https://www.globenewswire.com/news-release/2025/05/15/3082361/0/en/Annual-Mental-Health-Poll-Reveals-Americans-Anxious-About-Current-Events-40-of-Employed-Worried-About-Job-Security.html
2 CDC: “Managing Stress”, May 12, 2026, https://www.cdc.gov/mental-health/living-with/index.html
3 Mayo Clinic: "Yoga: Fight stress and find serenity." by Mayo Clinic Staff, December 29, 2020 https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733
4 WebMD: "10 Relaxation techniques that zap stress fast." by Jeannette Moninger, December 10, 2017 https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1
5 Food Network: "10 Top foods for stress relief." by Food Network Staff, https://www.foodnetwork.com/healthy/photos/top-10-foods-for-stress-relief
6 Behavioral and Brain Sciences: “Neurobiology of the structure of personality: Dopamine, facilitation of incentive motivation, and extraversion.” Richard A. Depue & Paul F. Collins, 1999, http://www.philipcorr.net/uploads/downloads/101.pdf
HealthyFood savings are based on qualifying purchases and may vary based on the terms of the John Hancock Vitality Program. The HealthyFood program is currently not available in Guam.
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