10 Natural Ways to Calm Stress

We all know that stress is a natural part of life. Maybe it’s the pressure of a looming diagnosis, unexpected bills, incoming natural disaster, or just trying to keep your energy up and prevent burnout.

Either way, it can feel overwhelming to figure out what works for you when life seems to keep changing around you. The most recent Stress in America survey shows that 33% of U.S. adults live with extreme stress while 73% report its negative impact on their mental health.  

When stress becomes chronic, it can feel like you’re constantly treading water—draining you physically, mentally, and emotionally. Data in the survey indicate that 67% of adults tend to downplay the severity of stress in their lives, but it can take a serious toll on your brain health, mental well-being and your overall quality of life.

The good news is, there are effective, simple, and natural lifestyle strategies to help you calm stress, boost mental clarity, and protect long-term health.

WHAT IS STRESS?

Essentially, stress is the body’s natural response that is triggered when you’re facing challenges in life. When you feel stressed, your body releases a hormone called cortisol, which helps you react quickly and effectively in times of distress. This response can actually be beneficial in short bursts.

However, if stress and anxiety persist for too long, it can become chronic, leading to serious health issues. Consistently elevated cortisol levels can negatively affect various body systems including:

• Musculoskeletal
• Respiratory
• Cardiovascular
• Endocrine
• Gastrointestinal
• Parasympathetic Nervous
• Reproductive

Think of stress as a double-edged sword. In small amounts, it can motivate you to complete a project or tackle a tough workout.

However, chronic stress leads to problems like digestive issues and heart disease. Left unchecked, stress becomes a long-term issue, diminishes brain health, and leaves you feeling mentally and physically exhausted.

SYMPTOMS OF CHRONIC STRESS

Chronic stress can manifest in a variety of different ways, depending on your personal health. A 2021 research review shows that chronic stress and excessive cortisol levels severely impact mental, physical, and cognitive health.

Knowing the symptoms can help you recognize when it’s time to take action.

Mental Health Symptoms:

• Anxiety: Constant state of unease and nervousness about daily tasks or future events, often accompanied with restlessness, fatigue, or muscle tension.
• Depression: Feelings of sadness, hopelessness, or a lack of interest in activities and engaging with those around you.
• Excessive worrying: The persistent feeling of foreboding that something bad is going to happen, typically triggered by certain dilemmas or challenges.

Physical Symptoms:

• Headaches and body pain: Stress-related muscle tension builds up over time with a prolonged fight-or-flight response, leaving you feeling achy and exhausted.
• High blood pressure: Your cardiovascular system works overtime, which strains the heart and blood vessels, increasing the risk of heart disease and stroke.
• Digestive problems: Stress can upset your stomach and disrupt the gut-brain axis, leading to issues like indigestion and even irritable bowel syndrome (IBS).

Cognitive Symptoms:

• Memory problems: Stress negatively affects your ability to retain and recall new information as well as hinders the formation of new memories.
• Poor concentration: When preoccupied with stress, it becomes challenging to concentrate on tasks, decreasing productivity and increasing errors.
• Sleep disturbances: Stress disrupts sleep, leading to daytime fatigue and irritability, insomnia, restlessness, nightmares, and fragmented sleep patterns.

Now that you understand how chronic stress can impact your life, let’s explore some natural stress-reduction strategies to manage it.

10 NATURAL WAYS TO CALM STRESS

1. Consistent High-Quality Deep Sleep

Sleep is crucial for brain health and stress management. Studies show that people with sleep disorders like insomnia tend to have lower levels of melatonin, which plays a role in stress reduction.

Make sleep a main priority by establishing a bedtime routine that promotes restful, uninterrupted slumber. Aim for seven to nine hours of deep sleep to allow your brain and body to recover.

2. Whole Food Nutrition

There’s evidence that eating a diet rich in omega-3 fatty acids and low in saturated fats—like the Mediterranean diet—can reduce stress-related mental health conditions and obesity.

Focus on consuming whole foods like leafy greens, nuts, seeds, and lean proteins to fuel your body and brain with the nutrients they need to stay balanced.

3. Hydration + Electrolytes

It’s easy to forget the basics, like drinking enough water, but dehydration can exacerbate stress. For your brain to function optimally, drink electrolyte-rich fluids to replenish minerals lost through physical activity or stress.

You can track your magnesium, potassium, calcium, sodium, and other trace mineral intake by knowing your health numbers. Keep mineral water handy and consider fresh coconut water for a natural energy boost.

4. Personalized Exercise 

Whether you prefer yoga, hiking, weightlifting, or just walking, exercise is a proven stress buster. Focus on finding an activity that works for you.

Research shows that regular physical activity improves mood by lowering cortisol and adrenaline hormone levels, reducing stress and anxiety. Personalize your fitness routine to include activities you enjoy and can commit to long-term.

5. Deep Breathing and Muscle Relaxation

Deep breathing exercises and progressive muscle relaxation are simple yet powerful tools to combat stress. When practiced regularly, deep breathing slows your heart rate and encourages a sense of calm.

Try techniques like box breathing or guided relaxation to bring your stress levels down quickly. Any consistent calming practice can have beneficial results for preventing stress-related illnesses.

6. Reduce Excessive Caffeine and Alcohol

Did you know excessive caffeine intake has been linked to smaller brain volume and increased risk of dementia? Alcohol can also exacerbate stress and disrupt your sleep.

Consider replacing these with alternative drinks like mushroom coffee and herbal teas, which can have a calming and more gentle effect on the digestive and nervous system.

7. Creative Stress Management

Creativity can be an incredibly powerful stress reliever. Whether it’s journaling, painting, or playing music, creative outlets provide a sense of control and accomplishment.

Research suggests that engaging in activities—like art, music, painting, and other creative therapies—significantly reduces stress and improves mood. Even spending time with animals can help ease stress and anxiety, as well as depression symptoms.

8. Talk Therapy 

Sometimes, all you need to start feeling calmer is a listening ear. Talk therapy, whether with a trusted friend, family member, or a healthcare professional, can help you work through stressors.

Studies show that social connectedness offers protection against anxiety and depression by helping you open up about your struggles to lighten the emotional load.

9. Natural Supplements 

Natural supplements can support your brain health without causing excessive stress on the body because you’re giving it what it needs to function better.

GABA, saffron, magnesium, and L-theanine (green tea) are just some natural ingredients that help regulate your stress response and calm your brain.

10. Aromatherapy

Certain essential oils are known for their ability to reduce stress and promote relaxation. Lavender, chamomile, and bergamot are popular choices for calming the nervous system and lowering cortisol levels.

Try diffusing them in your home or use a few drops in a warm bath or shower steam to unwind.

HOW TO MANAGE STRESS LONG-TERM

Stressful situations may be an inevitable part of life, but they don’t have to control you. When you prioritize these lifestyle changes, you can regain control over your stress levels and protect your cognitive health, daily mood, and physical wellness.

If these natural stress relievers don’t calm your brain and body, consider seeking help from a mental health professional. You may benefit from additional science-backed therapies and techniques for coping with stress. When you learn to manage stress, it can help you enjoy a healthier, happier, and longer life.