7 Simple and Natural Ways to Reduce Stress
More than ever, humans are experiencing increased demands from work, life, and relationships in ways that affect health. Recent data indicates that 43% of adults reported feeling more anxious in 2024 compared to the previous year, with primary concerns including current events, the economy, the 2024 U.S. election, and gun violence. Studies show that the stress hormone, "cortisol," can lead to poor outcomes in our bodies if left unmanaged over time. With prolonged stress, the body can respond in weight gain, sleep issues, brain fog, among many other problems. It can even increase the chance of chronic illness or intensify existing diseases. Many people struggle with finding lasting solutions and the right treatments to manage stress. While sugar, alcohol, carbs, or internet surfing can lead to temporary feelings of relaxation, research shows extreme use can form habits that lead to further imbalances and health risks overall. Moderation is key, and it is important to find natural ways to restore balance. With God leading, we can find the right treatments. Below are 7 simple stress-relief methods you can try today!
1. Practice Deep Breathing Exercises
While deep breathing doesn’t sound like a profound treatment for stress, research shows that it has a very healing effect. When deep breathing for a few minutes with focus on your breath day-to-day, the brain has shown improvements in certain areas related to decision-making over just a short period of weeks. Additionally, certain brain regions show very noticeable differences in ways that improve emotion regulation and concentration. Also, parasympathetic nervous system functioning improves and helps to calm your entire body, which lessens the fight or flight response. To start, try inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6 seconds. Try adding soothing essential oils like lavender or chamomile to help you relax more.
2. Take a Mindful Walk in Nature
Spending time in nature is such a great way to engage the body and brain with sensory stimulation. With this habit, the formation of serotonin in the brain helps to increase positive feelings, which in turn improves mood. Serotonin is a key neurotransmitter in the brain causing “feel-good” chemical responses. It plays a role in managing mood and emotions. Additionally, a one-hour walk in nature can decrease activity in the amygdala, a brain region involved in emotion regulation and stress reduction. Exposure to the sun can also provide Vitamin D that enhances bone, immune, and muscle health. Try to include this practice in your weekly schedule to temporarily replace digital distractions. Stay committed to practicing mindfulness by walking with an openness to the sensory stimulations. Notice the way the sun shines on your skin or the way the wind blows its branches in the colder weather. Listen to the waves brushing up on shore or the way some walk together in unison while laughing together. The key is to pause, reflect, and allow each moment to pass in a present state as you focus on breathing and releasing tension.
3. Sip Herbal Teas or Supplements
There are many herbal teas and supplements that provide calming properties. My personal favorite includes peppermint tea, which aids digestion and sleep. The rewards of natural herbs can especially be important to replace neurotoxic alcohol or other drugs that are harmful. When including herbal teas and supplements, be sure to find quality products that are mostly organic. Here is a list of some of the best herbal teas and supplements for stress relief.
Herbal Teas for Stress Relief:
Chamomile Tea
This tea helps relax the body and mind, promoting restful sleep.
Lavender Tea
Soothes nervous anxiety and tension and has a great aroma.
Lemon Balm Tea
A gentle herb that lifts your mood and reduces anxiety while enhancing focus.
Peppermint Tea
It has a cooling effect, relieves stress and tension, and helps digestion.
Passionflower Tea
Supports relaxation and helps ease anxiety and insomnia.
Ashwagandha Tea
An adaptogenic herb that helps reduce cortisol levels, aiding the body in managing stress.
Valerian Root Tea
Promotes relaxation and reduces sleep disturbances.
Green Tea (with L-theanine)
Contains L-theanine, which helps with relaxation without drowsiness.
Supplements for Stress Relief:
Ashwagandha
A very popular adaptogen which lowers stress hormones and boosts overall resilience to stress.
Rhodiola Rosea
Enhances the body's resistance to physical and emotional stress while also improving focus.
Magnesium
This mineral helps to relax muscles, calm the nervous system, and reduce anxiety.
L-theanine
Found in green tea, this amino acid promotes relaxation and reduces mental disturbances.
Holy Basil (Tulsi)
An adaptogen that stabilizes stress hormones and promotes mental clarity.
GABA (Gamma-Aminobutyric Acid)
A neurotransmitter supplement that helps the brain to calm down and manage stress.
5-HTP (5-Hydroxytryptophan)
Precursor to serotonin, which can help improve mood and reduce feelings of stress.
Omega-3 Fatty Acids
Found in fish oil, supports overall brain health and reduces stress-related inflammation.
Vitamin B Complex
Essential for energy production and helps center the nervous system, aiding in stress management.
CBD Oil
Helps to regulate the stress response by interacting with the body’s endocannabinoid system.
Tips for Choosing the Best Options:
Quality: Choose organic and third-party-tested teas and supplements.
Dosage: Follow recommended dosages and consult a healthcare provider if you’re taking other medications. The information provided here is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding medical conditions or health goals. Do not disregard professional medical advice or delay seeking it because of the information you have read here. Use of any herbal teas, supplements, or other wellness recommendations should be discussed with a healthcare professional, especially if you are pregnant, nursing, have a medical condition, or are taking medication.
Consistency: Incorporate these remedies into your daily routine for cumulative benefits.
4. Try Gentle Yoga or Stretching
As a believer in Christ, I acknowledge and recognize that the beginnings of Yoga/Meditation have extended beyond religions and cultures. I have witnessed many question whether they could be practiced without compromising faith because of their origin in Buddhist/Hindu religions. From a few references in the Bible, it shows that if God is leading and your body is a temple of the Creator/Holy Spirit, then you are solid in your beliefs and cannot be swayed by any spirits or ideals that do not align with scripture. Rejecting thoughts that go against scripture is crucial to stand your ground while also discerning good and evil. Resist the need to just flow with anything that does not provide meaning in your walk and goes against the Holy Spirit. Think of it as repurposing an old practice that could have been historically taught differently with areas that don’t line up with scripture, but you use the teachings of body alignment and breath control to honor your temple. Connect to Jesus in all ways, and He will guide your path with love.
5. Prioritize Gratitude Journaling
The practice of gratitude is powerful in creating a balanced mindset. With consistency and repetition, you help shift your thoughts to align with a posture of humility and a grounded reality. Sometimes we magnify negative events and even resort to believing the worst-case scenario of possibilities instead of knowing that God is guiding us. Trials are meant to strengthen us.
Here is James 1:2-4 in the King James Version (KJV):
"My brethren, count it all joy when ye fall into divers temptations; Knowing this, that the trying of your faith worketh patience. But let patience have her perfect work, that ye may be perfect and entire, wanting nothing."
To begin the practice, identify two to three things each day that you are grateful for in your journal. Keep your journal by your bedside to make it part of your morning or evening routine.
6. Prayer and Meditating on Scriptures
With stressors at an all-time high in modern life, as believers, it is increasingly important to make time to connect with God. While everyone has their own ways of connection, there is mounting evidence that links prayer with stress- relief. Research indicates that prayer can play a role in stress reduction by calming the nervous system, reducing the fight-or-flight response, and promoting a sense of peace .
Philippians 4:6-7
"Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus."
Additionally, meditating on scriptures to be sure that thoughts are held captive can help to eliminate lies that may be working to steal your peace.
Romans 12:2
"And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God."
7. Using Your Gifts or Talents
Using your innate talents, strengths, and abilities has been shown to decrease stress. Though many have unique gifts and abilities, it is helpful to understand what represents an activity that does not overwhelm you. When you identify your innate talents, you become aligned to your authentic self activating reward centers of the brain. Join a volunteer group, set aside a bit of time each week to delve into your hobby or gift and continue to discover hidden or unique gifts that you have. In the end, it can be as small as dancing in your home for 10 minutes or taking an art class. Regardless of your gift or unique strength, commit to including it in your life, as God has placed them inside of all of us to share and exist as we truly are. When they are not used, we can feel we are just going through the motions of life, which causes mental strain.
