Everyone experiences stress in different ways, shapes, and forms, but not everyone knows or practices effective stress management to limit the negative effects of stress.
Not only is it unpleasant to feel stressed constantly, but being stressed out can lead to a variety of health issues.
According to Gina Popeil, a health consultant at Yes Wellness that works with people on healthy stress management, consistently experiencing stress can contribute to high blood pressure, obesity, heart disease, anxiety, and depression, amongst other health problems.
Although the sources of your stress are often unavoidable, there are many ways to improve how you handle stress to reduce its negative impacts.
The natural remedies for stress in this article are designed to help you manage stress better so that it does not cause additional health problems!
Exercise for Stress Relief
Exercising is one of the healthiest ways of managing and relieving stress.
According to ACSMs Health & Fitness Journal, nearly all types of exercise can be beneficial for stress, and exercise programs can improve your health along with helping you manage stress.
I believe you should schedule time for exercise the way you would schedule a therapy appointment because, in many ways, that’s what it is.
Exercise is a physical and emotional release from the aspects of life that are stressing you out, and there are various ways that exercise can help you reduce stress.
According to a study published in Public Health Records, exercise relieves symptoms of stress by improving self-image, social skills, and cognitive functioning while reducing physiological responses to stressors, amongst other positive adaptions.
Exercise also reduces your body’s stress hormone (cortisol) in the long run.
Although intense exercise or sports competitions can increase cortisol levels in the short term, even these types of exercise are beneficial for reducing stress overall.
Furthermore, according to a study published by the Journal of Endocrinological Investigation, low-intensity exercise does not significantly increase cortisol levels and can actually reduce circulating cortisol levels.
Therefore, partaking in a low-intensity exercise like a fasted walk in the morning is one of the best ways to reduce stress levels from the time you wake up.
Exercise also helps produce endorphins, chemicals that enhance your mood and act as natural painkillers.
A study published in The Physician and Sportsmedicine states that increased blood levels of endorphins cause exercise benefits ranging from “runners high” to the reduced pain perception individuals feel after exercising.
Additionally, vigorous exercise promotes your brain to produce BDNF or brain-derived neurotrophic factor, promoting positive growth and regeneration and optimizing body processes, including regulating brain chemicals and processes that make you more stress-resistant.
Lastly, whether you have insomnia or another sleep problem, exercise can help.
Exercise can help you fall asleep faster and enhance your sleep quality which can be negatively affected by anxiety and stress.
As stated by a study published in Clinics in Sports Medicine, no daytime behavior has been more closely associated with better sleep than exercise.
Yoga is a form of exercise, but it is much more than that when discussing stress management.
In my opinion, yoga is one of the best natural remedies for stress.
As someone who has Tourette Syndrome and deals with a unique form of stress every day, I can confidently say that practicing yoga is my favorite way to reduce stress naturally.
I cannot imagine my life without yoga anymore, and once you get into a routine of practicing yoga, I am sure you will notice a dramatic effect on how stressed you are each day and how you handle stressful situations.
Practicing yoga provides multiple benefits.
Yoga is a great form of physical exercise that increases your physical strength, improves your cardiovascular conditioning, and improves your flexibility.
In addition, yoga places emphasis on your breathing.
The breathing structure practiced during yoga will help you become more relaxed throughout the session, and the physical nature of the yoga poses you are doing will give you something to focus on when thoughts are racing through your head.
The meditation and mind-body connection aspect of yoga also help you become more in tune with your body and more capable of understanding your emotions.
As per a study published in The West Indian Medical Journal, the state of mind and the state of the body are intimately related, so if the mind is relaxed, the muscles also are relaxed. As stress produces a state of physical and mental tension, yoga can help relieve both.
Many research studies highlight the ability of yoga to help reduce stress naturally, which is why I include it as a daily part of my life.
If you want to begin practicing yoga, I suggest you check out YogaDownload.com because it has structured yoga programs that can help you advance from a beginner to an advanced trainee.
I use YogaDownload.com along with yoga videos on YouTube.
Strength training, also known as resistance exercise training (RET), is a type of exercise that includes weight training, resistance bands, or body weight exercises to create resistance against the muscles.
While it is widely recognized for its physical benefits, such as improving strength and overall fitness, research has shown that it can also have a positive impact on mental health.
One of the most significant benefits of strength training is its ability to reduce anxiety symptoms and help individuals manage stress.
A meta-analysis of 16 articles found that resistance training significantly reduced anxiety symptoms, and this effect was observed across a wide range of populations, including those with physical or mental illnesses.
Moreover, studies have shown that strength training can positively affect other mental health measures, such as depression.
In adolescents, strength training has been found to significantly reduce anxiety and depression symptoms.
By including strength training in a regular stress management routine, individuals may enhance their ability to cope with the challenges of daily life and improve their overall mental well-being.
Strength training can complement other therapies used to manage stress and anxiety, and it can be a useful tool in improving mental health outcomes.
Dietary Tips for Stress Management
There are many dietary changes you can take that can positively promote stress reduction.
Here are a few natural remedies for stress that involve making dietary changes:
Fruits and Vegetables
Including more fruits and vegetables in your diet can provide numerous benefits for stress management.
Fruits and vegetables are rich in antioxidants, vitamins, and minerals that help to reduce oxidative stress and inflammation in the body.
These nutrients also help to support the immune system, which can be weakened by stress.
Additionally, the fiber found in fruits and vegetables can aid digestion, promote regularity, and help to regulate blood sugar levels, which can prevent mood swings and stress-induced cravings.
Omega-3 Fatty Acids
Incorporating more omega-3 fatty acids into the diet can be beneficial for stress management.
Omega-3s are essential fatty acids that the body cannot produce on its own and must be obtained through the diet.
They are important for brain function and emotional well-being and have been shown to reduce symptoms of anxiety and depression.
Fatty fish like salmon, tuna, and sardines are excellent sources of omega-3s, as are nuts and seeds such as chia seeds and flaxseeds.
Limit Added Sugar Intake
Limiting sugar intake is another dietary change that can promote stress management.
Consuming high amounts of sugar can cause blood sugar levels to spike and then crash, leading to mood swings, irritability, and fatigue.
This can exacerbate stress and make it difficult to cope with daily challenges.
By reducing sugar intake and choosing whole foods instead of processed foods, individuals can stabilize blood sugar levels and promote a more balanced mood.
Minimize Your Caffeine Intake
Caffeine intake can significantly impact stress levels, as it is a stimulant that can increase heart rate, blood pressure, and cortisol levels.
A study published in The Journal of Clinical Hypertension found that caffeine elevates blood pressure and stress hormone secretion, and stress combined with caffeine exerts additive effects on blood pressure and stress hormones.
Therefore, it is recommended to minimize caffeine intake to manage stress effectively.
Green tea is an excellent alternative to high-caffeine drinks like coffee or energy drinks, and there are many health benefits of green tea to obtain by drinking a few cups each day.
Green tea contains L-theanine, an amino acid that helps the brain produce alpha brain waves, which can reduce stress levels and promote relaxation.
Additionally, L-theanine plays a role in developing GABA, a neurotransmitter that balances stimulation and relaxation.
Green tea can be especially beneficial for those who are used to drinking high-sugar coffee drinks or energy drinks, as it provides a natural way to reduce stress without the negative side effects of caffeine.
Matcha green tea is a particular type of green tea that is known for its high levels of antioxidants and beneficial properties.
Matcha green tea is made by grinding whole tea leaves into a fine powder, which is then whisked with hot water.
This process allows the drinker to consume the whole tea leaf, providing more nutrients and antioxidants than other types of green tea.
Drinking matcha green tea can be an excellent way to reduce stress and promote overall health and well-being.
If you would like to drink matcha green tea, I suggest you try MatchaDNA:
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Drink Stress Relief Teas
Drinking stress relief teas can be an effective and natural way to manage stress.
Chamomile tea is one such tea that has been used for centuries for its calming and soothing properties.
Chamomile contains apigenin, an antioxidant that can bind to specific receptors in the brain that help promote relaxation and sleep.
This makes it an excellent choice for stress management, as it can help to ease anxiety, relax muscles, and promote better sleep.
In addition to chamomile, many other teas can help to reduce stress levels.
For example, lavender tea has a calming effect on the nervous system and can help to promote relaxation and sleep.
Studies have shown that lavender can reduce symptoms of anxiety, depression, and stress, making it an excellent addition to any stress relief regimen.
Another tea that can help to reduce stress is lemon balm tea.
Lemon balm is a member of the mint family and has been shown to have a calming effect on the brain.
It can help to reduce anxiety, promote relaxation, and improve sleep quality, making it an excellent choice for stress management.
When choosing stress relief teas, selecting high-quality, organic teas free from additives and artificial flavors is important.
Look for teas that are specifically marketed for stress relief, as they are often formulated with a blend of herbs that work synergistically to promote relaxation and calmness.
If you want to try a natural stress relief tea, Hart’s of America Lemon, Lavender & Chamomile Tea is a great option.
The ingredients in Hart’s of America Lemon, Lavender & Chamomile are sourced from farmers in the United States, making it a 100% plant-based, all-natural product free from artificial flavorings, caffeine, gluten, and calories.
This tea is one of the best stress relief teas because of its pure, high-quality, farm-to-table ingredients.
- Lavender: Sequim, Washington
- Chamomile: East Calais, Vermont
- Lemon balm: Grants Pass, Oregon
Hart’s of America takes pride in hand-stamping, packaging, and distributing teas in small batches on Bryant and Dore in San Francisco, California.
This attention to detail ensures that each package is of high quality and consistent with their promise to provide exceptional blends of ingredients.
Last update on 2023-09-29 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Best Supplements for Stress Relief
A variety of supplements can also assist with natural stress relief. Here are some of the best options:
Ashwagandha is a popular herb in Ayurvedic medicine and is one of the most well-researched natural remedies for stress reduction.
Ashwagandha lowers cortisol levels in the blood, which is the body’s stress marker.
Ashwagandha also helps strengthen the immune system and the body during stress.
It is a relatively safe supplement to take consistently throughout the year.
NutriRise Organic Ashwagandha is a highly potent and natural supplement for stress relief.
With 1300mg of ashwagandha root extract and black pepper, it provides the optimal concentration of withanolides, which supports natural stress management, hormonal balance, and better rest.
NutriRise Organic Ashwagandha contains only organic ashwagandha root extract, making it safer than other supplements that contain ashwagandha powder.
NutriRise Organic Ashwagandha promotes healthy immunity and deeper relaxation, strengthens natural defenses, and optimizes cognitive function by improving memory, focus, and concentration.
NutriRise Organic Ashwagandha is vegan, gluten-free, and organic and made in the USA.
Last update on 2023-09-29 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Holy Basil is an adaptogenic herb that helps the body naturally counter physical and emotional stress and continue to function well when exposed to stress.
In addition to stress relief, Holy Basil is traditionally used to improve memory and treat coughs, colds, indigestion, asthma, and fatigue.
Himalaya Holy Basil capsules are plant-based, and non-GMO verified, free from synthetics, additives, artificial fillers, binders, excipients, and bioengineered stuff.
Himalaya Holy Basil promotes tranquility and relaxation, making it an excellent complement to other adaptogens supplements that support cortisol levels and adrenal wellness.
Himalaya Holy Basil is made with a unique combination of 500mg of Holy Basil leaf powder, 160mg of Holy Basil leaf extract, and 60mg of Holy Basil supercritical leaf extract to give you a highly efficacious Holy Basil concentration in just two capsules a day.
Himalaya uses superior-grade Holy Basil grown in its native Indian soil to preserve its inherent qualities and give you confidence that it will be effective again and again.
Taking a vitamin-B complex supplement can be very helpful for many people experiencing significantly increased stress.
According to research published in Human Psychopharmacology, a 12-week study that compared a vitamin-B complex group to a control group reported significantly lower personal strain and reduced confusion and depressed/dejected mood.
The study suggests that vitamin B complex may be a cost-effective treatment for mood and psychological strain effects of occupational stress, with important personal health, organizational, and societal outcomes given the rising cost and incidence of workplace stress.
Nature Made Super B-Complex is a dietary supplement that contains all eight essential B vitamins, including thiamin, riboflavin, niacin, B6, B12, folic acid, biotin, and pantothenic acid, as well as vitamin C for antioxidant support.
Nature Made Super B-Complex is formulated for easy absorption, making it an excellent choice for those with difficulty absorbing nutrients, such as individuals with malabsorption conditions or following a vegetarian or vegan diet.
The inclusion of vitamin C in the formula provides additional immune system support.
Nature Made Super B-Complex is made without artificial colors, flavors, or preservatives and does not contain yeast, starch, or gluten, making it a good option for those with certain dietary requirements.
The recommended dosage for adults is one tablet daily with water and a meal.
According to a survey of pharmacists who recommend branded vitamins and supplements, Nature Made is the #1 pharmacist-recommended vitamin and supplement brand.
As such, consumers can be confident in the quality and efficacy of Nature Made Super B-Complex.
Overall, Nature Made Super B-Complex is a convenient and cost-effective supplement that can help support cellular energy production and healthy energy levels while potentially contributing to stress relief by supporting the normal function of the nervous system.
Magnesium is an essential mineral crucial in many bodily functions, including muscle and nerve function, blood sugar regulation, and energy production.
Regarding stress relief, magnesium is especially beneficial for those who experience stress-induced muscle tension, anxiety, or sleep issues because magnesium helps relax muscles and calm the nervous system, promoting relaxation and calmness.
In addition, magnesium is known to support healthy sleep patterns, making it a useful supplement for individuals struggling with insomnia or other sleep disturbances.
Studies have shown that taking magnesium supplements can lead to improvements in mood and reductions in anxiety and stress levels.
Therefore, if you are looking for a natural way to manage stress, adding a magnesium supplement to your daily routine may be a helpful option to consider.
Nobi Nutrition Magnesium Citrate Complex is an ideal magnesium supplement for stress relief.
Nobi Nutrition Magnesium Citrate Complex contains a high-potency blend of magnesium citrate and oxide, which is highly absorbable and provides 500mg of elemental magnesium per serving.
With a 2-month supply per bottle, each serving is just one capsule, and this supplement is formulated and manufactured in the USA.
Nobi Nutrition Magnesium Citrate Complex is made without dairy, gluten, GMO’s, or soy.
Lifestyle Tips for Naturally Reducing Stress
Many aspects of your lifestyle can either contribute to stress or help you reduce stress.
Here are a few lifestyle alterations you can make for healthy stress management:
Meditation and deep breathing are powerful tools for reducing stress and achieving a calm state of mind.
By focusing on slow, deep breaths, you can increase the amount of oxygen in your body, which can have a calming effect on both your mind and body.
Similarly, regular meditation has been shown to improve concentration and focus, making it an effective tool for managing stress at work.
There are many different meditation techniques available, such as focusing on a single point or observing thoughts without judgment, so it’s important to find one that works best for you.
Consider using mantra beads to help you stay focused during your practice, or try downloading a meditation app for guidance.
For optimal results, aim to meditate for 10 to 20 minutes daily, and consider taking your practice outside to a peaceful, natural setting like a park or near a fountain.
Making meditation and deep breathing a regular part of your routine can help reduce stress and cultivate a sense of calm in your daily life.
Taking a nap can be a simple and effective way to reduce stress.
Even a nap as short as 25 minutes can have positive effects on reducing stress.
To maximize the benefits of napping, I recommend taking a power nap in the afternoon, approximately 15-60 minutes after lunch because we are biologically most tired at this time of the day, and a nap can help us restore energy and boost creativity.
In addition to providing a quick energy boost, napping can also improve brainpower.
So, the next time you feel overwhelmed, consider taking a short nap to recharge your mind and body.
Music is an excellent tool for stress relief that has been shown to be effective in numerous studies.
One study published in Music Therapy Perspectives found that music therapy can play a significant role in stress management education, helping patients learn how to reduce their stress levels using music as a therapeutic tool.
Several studies have demonstrated the physiological benefits of listening to music.
For example, music has been found to slow down the heart rate, which can have a calming effect on the body and mind.
Additionally, music can help to reduce anxiety and lower blood pressure.
Listening to music is an easy and convenient way to reduce stress.
You can create a playlist of your favorite songs you can listen to whenever you feel stressed, and try to choose songs that have a calming effect on you and help you relax.
Music can also be used during meditation or relaxation exercises, helping deepen your relaxation and reduce stress even more.
One effective way to manage stress is to use the power of writing.
By putting your thoughts and worries onto paper, you can gain a new perspective and possibly find a better way to deal with them.
One technique is to list the things causing you to stress and then reassess them from a different angle.
Writing down your stressors can also help you identify patterns in your thoughts and behaviors contributing to your stress levels.
Another powerful writing technique is keeping a gratitude journal.
Writing down things that you are grateful for every day can help shift your focus away from negativity and toward positive experiences.
It can also help you maintain a more optimistic outlook and improve your well-being.
By reflecting on the good things in your life, you may be better equipped to handle the challenges and stressors that come your way.
When keeping a gratitude journal, using a physical journal rather than relying on digital tools is important.
Writing by hand can create a deeper connection between your mind and your emotions, helping you to internalize and process your thoughts more effectively.
Consider purchasing a journal specifically designed for gratitude, like the one below, and use it to help you manage stress and cultivate a more positive outlook.
Get a Massage
Regular massages can be an excellent way to reduce stress levels and improve overall health.
When specific spots like the feet, hands, back, or head are massaged, it can help to relax tense muscles, improve circulation and suppress anxiety.
Additionally, strategic massages can help to open blocked energy channels, allowing for a better flow of energy throughout the body.
According to a study published in Orthopedic Nursing, even a simple 5-minute hand or foot massage can lower a patient’s perceived stress level.
Adding lavender, coconut, or olive oil to the massage can accentuate the benefits.
Although you won’t receive all the benefits of a spa massage, using self-massage tools can still promote relaxation and help reduce stress.
If you are looking for a natural and effective way to alleviate stress and anxiety, consider investing in a high-quality weighted blanket.
Weighted blankets are designed to promote relaxation and reduce stress by applying gentle pressure to your body, which can help shift your autonomous nervous system into a more relaxed state.
There are many different weighted blankets on the market, but one of the most popular options is the Rocabi queen-size weighted blanket.
One of the key benefits of the Rocabi blanket is its durability and luxurious design.
Made with high-quality materials and expert craftsmanship, this blanket is designed to last for years and provide maximum comfort and stress relief.
The Rocabi weighted blanket is also available in a range of sizes and weights, so you can choose the perfect option for your needs.
Using a weighted blanket is a simple and natural way to reduce stress and anxiety.
When you snuggle up under a weighted blanket, you will feel a sense of calm and relaxation wash over you because the gentle pressure of the blanket helps to reduce the level of cortisol (a stress hormone) in your body, while also boosting the production of serotonin and dopamine (two feel-good neurotransmitters).
Many people who use weighted blankets report feeling a powerful sense of stress relief and relaxation.
These blankets can be particularly helpful for people who struggle with sleep issues or anxiety, as they promote deeper, more restful sleep and can help reduce feelings of anxiousness or restlessness.
Because they are made with natural materials and don’t rely on medication or other artificial interventions, weighted blankets are a safe and effective option for people of all ages and backgrounds.
Overall, if you are looking for a natural and effective way to reduce stress and promote relaxation, a high-quality weighted blanket like the Rocabi weighted blanket is a great option.
Emotional Support Animals
Emotional support animals are different from regular pets, as they are prescribed by medical professionals to provide assistance and benefits to individuals with confirmed disabilities.
Emotional support animals can be particularly helpful for individuals who suffer from mental disabilities, such as stress, anxiety, and depression.
Studies have shown that emotional support animals can have a positive impact on an individual’s mood and well-being in the long term.
However, it is important to note that owning an emotional support animal requires proper legal documentation.
Some housing properties may have a “no pet” policy, but with the official ESA legal letter, the individual may be able to live with their emotional support animal.
Additionally, if an individual needs to travel, their emotional support animal can join them on an aircraft at no additional cost with the proper legal documentation.
If you are interested in obtaining an emotional support animal, you can check out this guide on how to get an emotional support animal.
It is crucial to properly legalize your ESA ownership to ensure that you and your emotional support animal can enjoy the benefits and assistance that they provide.
Concluding Thoughts – Natural Stress Relief Remedies
Stress is a common experience that affects many people in their daily lives.
While it cannot be avoided, many natural remedies for stress relief can help you manage its effects.
From exercise, meditation, and aromatherapy to massage, emotional support animals, and natural supplements like magnesium and vitamin B complex, there are many ways to effectively reduce stress.
By incorporating these stress management techniques into your daily routine, you can take control of your stress and live a happier, healthier life.
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