How to Relieve Stress Naturally: Try These 9 Effective Methods Today

Seven out of ten adult Americans say they experience anxiety or stress every day, and most say it at least moderately impedes their lives, according to a survey by the Anxiety and Depression Association of America.

There are many life factors that contribute to stress. And while it’s sometimes just a part of life, stress can become overwhelming enough to negatively affect our mental and physical health.

Incorporating mindful self-care practices can go a long way in holistically reducing stress and stress related symptoms. Here are our top tips for how to relieve stress naturally.

Identify Your Biggest Stress Source

Take some time to think about what causes you the most stress. Maybe it’s a certain relationship at home, something with work, or certain responsibilities that are overwhelming you. Maybe it’s thoughts you have about yourself or your situation.

Think about these factors. Identify your top three stressors. Spend some time writing about them or talking about it outloud to yourself or with a loved one. This will help you pin down the biggest problems and make it easier to address them headon.

Find Ways to Reduce What’s Stressing You Most

Even if you can’t remove your biggest stressors completely, think about ways you can make things easier or reduce your exposure to them. Start with one at a time. Take control over areas of life you can change, even if it’s just a little.

This likely includes saying “no” more and being selective about the things you take on, even when you feel pressured to take on a new project or do a favor for others.

It’s okay to make your wellbeing a priority by reducing factors that are causing you trouble.

Start Practicing Mindfulness

Mindfulness practices like yoga and meditation can help improve symptoms related to stress and anxiety. Some can even help lower blood pressure and stress hormones! Meditation, for example, and can increase endorphins, the “happy” chemicals, in the brain!

If mindfulness seems overwhelming to you, here are some small ways to get started:

Just take three deep breaths as soon as you wake up.
Download a meditation app to your phone. It’ll help you start with just a few minutes of meditation per day.
Try simply engaging each of your senses. What’s something you can see, hear, touch, smell, and maybe even taste in this moment?
Find a short yoga workout or meditation on YouTube to try at home.

Even just a few moments of being more mindfulness can help calm your mind and train yourself to slow down long enough to reduce anxious or negative thoughts related to daily stress.

Exercise Daily

You already know exercise is good for your physical health, but it helps improve mental health-related concerns like stress and fatigue too.

Studies show exercise can not only reduce stress but also improve concentration, alertness, and overall cognitive function. Being active also creates endorphins that act as natural painkillers for the brain, helping to further reduce stress.

Even just five minutes of exercise can have beneficial effects. If you’re new to exercise or it’s been a while, start small and work up from there!

Eat Nutrient-Dense Meals and Snacks

With good nutrition, it’s easier to face the challenges that cause stress. Overly processed foods that contain high amounts of sugar combined with low amounts of fiber can make a stressed body and mind feel worse.

Take small steps to improve your nutrition:

Add greens and veggies to as many meals as you can
Try a low-carb low-sugar approach to see how your body responds
Replace unhealthy foods and drinks with more natural alternatives, such as stevia-sweetened Zevia instead of regular soda, nutrition bars instead of candy bars, seaweed snacks instead of chips, etc

If you have a history of disordered eating, know that being too strict can have negative consequences too. Work on incorporating more nutrient-dense foods, but find a good balance in your diet that works for you.

Spend Time with Good People

Proper social support is associated with higher levels of oxytocin, a hormone that can reduce anxiety levels and encourage a calmer system.

When you’re stressed, getting this oxytocin boost can help you feels less stressed out and more confident in your ability to cope with your problems. It can also make you feel more drawn to people. This is crucial, since many people tend to isolate themselves more when they’re stressed or overwhelmed instead.

The key here is spending time with people who make you feel good, who lift you up instead of bringing you down. Seek out those types of people and avoid the Negative Nancys as much as possible.

Spend Time with Pets

Want to know how to relieve stress almost instantly? Spend time with an adorable puppy! Or a cat, or a bird, or even a horse or reptile.

Caring for and having the companionship of another living thing can help reduce feelings of loneliness, depression, and anxiety. Plus, they’re always happy to see you! It’s no wonder pets are often said to have healing powers.

Write Down Your Thoughts

We all need healthy outlets for dealing with overwhelming thoughts and emotions. Journaling your thoughts can be a helpful tool for this.

By writing out your problems, concerns, and fears daily, you can release worries, understand better how you’re feeling, and even start to learn better ways of coping. You can even use journaling as a positive outlet by writing down at least five things you’re grateful for every day.

Make a To-do List

Procrastination is a common source of stress. Staying on top of your priorities can help greatly reduce anxious thoughts related to being behind.

Make a list of everything you need to get done, then roughly rank each item in priority. Plan to tackle one thing at a time—avoid multitasking! This can help you see everything written out and know what exactly you need to do to move forward.

Consider Natural Supplements

Melatonin: May help promote healthy sleep patterns and less negative thoughts related to stress or low mood [1,2].
L-theanine: An amino acid found in green tea. One study showed it may help in lowering blood pressure and anxiety [3].
Valerian root: Commonly used for anxiety, stress, and insomnia.
Magnesium: Necessary mineral for muscle and nerve function. Should only be taken if you don’t get enough magnesium in your diet, but some research has shown it plays a part in regulating the stress response [4].
GABA: A brain chemical often used to boost mood and support less anxiety during stressful times.
B vitamins: These include vitamins B1, B2, B3, B5, B6, folic acid, biotin, and B12. B vitamins support proper energy and cell metabolism.

While we can’t avoid stress completely, these are some effective ways to naturally reduce it day-to-day. Overall, taking better care of your body and mind has a ripple effect that extends into all facets of mind, body, and soul wellness.

To further support a healthy lifestyle, shop the huge selection of health and wellness products available at Nature’s Ideal here.

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Disclaimer: Statements made have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent any disease.

May 28th 2018 Nature's Ideal