How To Reduce Stress Naturally – Stress is very common in our busy modern life. We often feel like our bodies and minds are full: due to stress at work or at home, or from going through the unknowns and uncertainties of this time. But you deserve to relax!
Excess cortisol (the stress hormone) can lead to increased blood pressure, inflammation, weight gain, fatigue, weakened immune system, and mental health problems such as anxiety.
How To Reduce Stress Naturally
Now, don’t think badly, stress has a very important physiological response, as it activates the response of our sympathetic nervous system; our “fight or flight” response.
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This is especially useful in difficult times or when we think about history, when our ancestors had to worry about encountering a lion every day as they came out of their cave.
But today our stress is mental rather than physical, and these mental tigers create constant, chronic, low-grade stress in our lives.
We dwell on these negative thoughts and emotions as we constantly remember events, worry about the future, or worry about the past.
Therefore, we have selected a list of 18 simple, natural and healthy practices and rituals that can help you rebalance some of that excess tension; to get rid of the things we no longer need, let go of emotions and get rid of the stressful thoughts we create for ourselves.
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Complete a brain dump (aka word vomit, everything you’re thinking and feeling on the page), a journal with some prompts aimed at relieving stress (What’s bothering me? What can I choose to participate in besides these big thoughts? How can I change my perspective, how can I show myself more love?), or create a to-do list (the simple act of writing down what needs to be done and working on things line by line can instead provide a sense of calm and clarity). overload).
Make a list of all your favorite rituals, practices, and routines and refer to them whenever you feel overwhelmed.
These are things you can rely on for a little care and love in times of stress, so nothing is off limits. Vary your activities in terms of time so you have something to lean on, whether you have 5 minutes or an hour.
How to shower: Wash away stress and anxiety with water by focusing on the feel of the water on your skin. Showering washes away your negative thoughts and sends them down the drain.
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Nature is the most natural painkiller (is that a pun?). So, take a walk, have tea on the patio, open a window to let in some fresh air, or talk to a plant. No judgment here! Do what feels good.
The simple act of preparing your favorite drink, especially something hot like herbal tea or a cappuccino, can give your mind a moment of peace and relaxation. No rush. Be present in the moment and sip your drink slowly, savoring the moment.
Indulge in a hobby or creative passion, or consider exploring a new creative endeavor. Creativity allows you to focus, feel in control, and enter a state of flow where you can take your mind off what’s causing your stress. Color. For cooking. Cheer up. Newspaper. Sing. Dance. Find a creative outlet.
Learn to recognize your personal critical point. For me, when I’m stressed, I notice tension in my jaw, tongue and shoulders; I feel my heart start to beat a little faster and I start to feel some discomfort.
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When I feel these physical signs of stress, I know it’s time to take a look at what might be causing the stress and move on: turn off the news, turn off my laptop, or quit social media.
Meditation involves turning inward; recognize that you are all you need; that you can find complete joy, happiness and love within yourself.
It involves eliminating negative energy; we remove the chaos that often arises in our minds and offer a way to reduce stress, to see what is going on in our minds without judgment.
In addition to these immediate effects, meditation also has long-term effects on anxiety levels, as continued practice has been shown to change the mind. For simple guided meditations, be sure to check out my Instagram page or join our self-care membership for access to weekly recurring sessions!
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Breathe in, bring in warmth, love and light, ask for whatever you need in the current moment. Exhale, exhale all the negative emotions, repressed feelings, stress and anxiety you may be feeling.
Repeat at least 3 times, each time bringing in more support as you breathe and releasing things you don’t need as you exhale.
Connect with your body and increase awareness with a quick 10-minute stretch. Stretching can help you feel areas of tension and release them, not only relieving physical stress that may be affecting your body, but also changing your mental state. Breathe all the time. Be present in the practice. Notice how you feel before and after.
Tune into your body for a quick body scan. You deserve it. Start at the top of your head and scan your entire body. Note any tension present and see if you can make small adjustments to loosen it.
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If you can’t, accept them, notice them, direct your breath to that area for a moment or two, and then move on.
Thank yourself for taking this time to relax and reset. Save this Instagram post to always have a simple body scan practice at hand.
Put on the music you love and enjoy the freedom to let go! Sing and dance or just swing to the sounds. You may also consider exploring binaural beats in alpha frequencies (8-13 Hz) to reduce stress and encourage relaxation. Read more about binaural beats in this post.
Humans rely on social connection and community, so having people you can turn to to talk about your feelings can be very helpful. Share what’s going on and get a new perspective on things.
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No one to talk to? No problem! Talk out loud to yourself or your pet, explain what is causing your stress, what options are available to you, and if there is anything you can do to relieve the stress.
We all know that laughing is good for us, but unfortunately we don’t seem to experience it as much as we could! Laughter reduces the level of stress hormones such as cortisol, adrenaline and dopamine, while increasing the levels of healthy hormones such as endorphins.
Laughter provides physical and emotional relief, so turn to it when you’re stressed! Watch a funny YouTube video, a Netflix series that always makes you laugh, or a comedy special.
We all feel the effects of an unhealthy diet. If you often suffer from stress, the problem could be a hormonal imbalance due to a lack of nutrients, high or low blood sugar levels, or high levels of inflammation.
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Choose a diet rich in whole grains, vegetables, fruits, healthy fats like olive oil, nuts and seeds. A diet based primarily on plants and whole foods can increase fiber, antioxidants and phytonutrients while reducing inflammatory foods like processed sugar, caffeine and alcohol.
Movement is a great way to get energy flowing through your body, but make sure the exercise makes you feel good! You should leave your workout feeling refreshed, energetic and happy.
If you often feel drained or exhausted, you may be putting additional, unnecessary physical stress on your body.
Herbs like ashwaganda, holy basil, and cordyceps have been shown to reduce cortisol levels (but make sure they’re good for you by talking to your doctor!). These can be taken in supplement form or found in some lattes and drinks like this Foursigmatic Mushroom Coffee.
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Aromatherapy is an ancient healing method that uses scents to promote health and well-being. For stress, consider choosing a scent like lavender, which promotes relaxation. Eucalyptus, chamomile and incense are also excellent calming scents.
Having a diffuser lit or a candle lit is also an easy way to create a warmer atmosphere that can also help relieve stress.
What are your favorite ways to relieve stress? Leave them below so we can all be inspired. 💛
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HEY! I’m Jasmine, the founder of the Sustainable Bliss Collective, a certified meditation teacher, and a lover of all things self-care, slow living, and personal development.
I believe that ambition and self-care can coexist, and as such, I hope to encourage and inspire you to take care of yourself, take a deep breath, connect with who you are, manifest your dreams, enjoy the happy moments every day . and make an impact on this beautiful world we call home.
I help women reduce stress and inflammation through simple plant-based nutrition, cleansing meditation sessions, and resources to connect mind, body, and soul.
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