It seems like everyone nowadays is going through some level of stress. While there’s no shame in seeking professional help and medications proscribed by doctors to manage stress, others prefer going down a more natural route.
There are plenty of natural remedies, activities, and techniques that may help relieve or prevent stress. While we recommend you consult a professional before attempting to treat anything on your own, let’s dive deeply into some ways you can manage stress naturally.
Key takeaways
- Some natural remedies may help relieve stress.
- Living a healthy lifestyle can help ward off stress.
- Botanicals, adaptogens, and nootropics may be helpful in reducing stress.
- CBD may help lessen stress and provoke relaxation.
Natural stress remedies
Lavender aromatherapy
Lavender has been used for centuries to treat and ease symptoms, including stress and insomnia. Studies suggest that lavender aromatherapy and the plant, in general, may have anti-inflammatory, antifungal, antiseptic, analgesic, detoxifying, and sedative effects. Thus, lavender aromatherapy may be a great natural stress reliever.
Exercise
You probably already know the importance of physical activity for your overall health and well-being. As well as being a great hobby, exercise can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and make day-to-day activities easier.
While it doesn’t really matter what kind of exercise you’re doing as long as you’re getting your body moving, these three physical activities are great for stress:
- Yoga: the perfect calming and grounding exercise
- Boxing: leave all that pent-up stress in the boxing ring.
- Dancing: whether in a class or alone in your room, dancing is sure to de-stress you anytime.
Progressive muscle relaxation
Progressive muscle relaxation, or PMR, is a deep relaxation technique that can work to ward off stress and insomnia, as well as help with pain relief. So what is it? Progressive muscle relaxation involves the practice of tensing or tightening certain muscle groups, followed by a release and a feeling of relaxation.
Types of meditation for stress
Reflection
Reflection meditation makes you go inside yourself: giving you insight into your own thoughts, aspirations, dreams, hopes, and fears. Overall, this technique is used to help you recognize your thoughts, feelings, values, and beliefs so you can figure out who you are.
Body scan
Body scanning is a meditation technique that makes you pay attention to the sensations felt in the body, from head to toe. Mentally, you scan yourself, feeling the bodily sensations in a gradual sequence as you move from the top of your head all the way to your feet. Make note of any discomfort or pain felt in certain places.
Mindfulness
The best way to describe mindfulness is that it means you’re fully living in the moment. Being fully present in where you are, what you’re doing, what you’re hearing, what you’re smelling, and what you’re feeling means you’re practicing mindfulness. By letting the past go and not fretting about the future, you’re able to be fully aware in the present.
Visualization
Visualization meditation focuses on mental images to help center the mind and body. The most well-known example of this is counting sheep to sleep. It can go further than that, though: you can picture a flower opening and closing in your body as you breathe, inhaling and exhaling rays of light, or matching your breathing with the thought of waves crashing on the beach and retreating.
Strategic breathing techniques for stress
Ujjayi breathing
Ujjayi breathing is common in yoga practice, and it concerns inhaling and exhaling through the nose. It also involves constricting your throat so that your breathing makes a noise (almost like a rushing or slight snore), controlling your breath with your diaphragm, and keeping your inhalations and exhalations equal in duration by counting the seconds.
Belly breathing
Belly breathing involves filling your whole lungs with air. To do so, place one hand on your stomach and another on your chest. Slowly inhale through your nose, not stopping until you feel your stomach and chest fully expand. Then, breathe out through your mouth just as slowly, and repeat until you feel relaxed.
4-7-8 breathing
The 4-7-8 breathing technique is often used to fall asleep, but it can help with stress too. All you need to do is inhale through your nose to the mental count of for, hold your breath for seven seconds, and exhale through your mouth for eight seconds, making a whoosh sound. Repeat the process a few times and you’ll feel refreshed.
Sleep habits for stress
Creating a daily sleep schedule
Keeping a consistent daily sleep schedule can help ward off stress. Here are some tips:
- Keep a healthy sleep environment that’s comfortable, relaxing, and free of distractions.
- Maintain a consistent schedule, even on the weekends (when you can).
- Limit screen time before bed.
- Avoid caffeine and alcohol in the evening.
- Avoid taking naps unless necessary.
- Create a nighttime routine that relaxes you, from brushing your teeth to skincare or reading a book.
Activities for stress
Creating art
There’s an artist in all of us - you just have to figure out what kind you are. Art can help you relieve and prevent stress - and that’s backed by science. Whether you’re drawing, painting, sculpting, writing, knitting, sewing, or scrapbooking, whatever jumpstarts your creativity can help reduce cortisol levels, which lowers feelings of stress.
Journaling
Journaling can help you gain control of your emotions, expressing them and letting them sit outside of your body. As a stress-relief mechanism, journaling can be very beneficial.
Whether it’s in the morning or night, giving yourself a window of time to write down what you feel, what you did, what you think, and what you want can help get those inside thoughts out into the open where they’re easier to process and deal with.
Walking or playing with pets
Just taking a walk around the block can help with stress, as it gets your body moving. Plus, enjoying the familiarity of where you live, noticing little things you didn’t before, and enjoying life are a bonus.
On the other hand, if you have a fur-baby, spending time with them can be beneficial, too. Taking them on a walk with you or just playing with them at home will make your heart (and theirs) happy.
Exploring the outdoors
Connecting with nature is a great way to relieve stress. No matter where you live, there’s a beautiful place to explore nearby, no doubt. Whether that’s a forest, a hill, a cornfield, a beach, or a lake, exploring the outdoors and connecting with Mother Nature can help you feel better.
Adding music into your daily routine
Music can influence your mood. If you’re feeling stressed, try finding a genre you enjoy that brings these feelings down. Maybe you’re more into the ASMR, heavy metal, soft indie, or Taylor Swift. Find the music that speaks to your soul, and listen to its voice.
Best natural supplements for stress
Ashwagandha
Ashwagandha is a shrub native to Asia and Africa that’s commonly referred to as an adaptogen that may be used to relieve stress. Ashwagandha’s chemistry may contain compounds that help calm the brain, reduce swelling, lower blood pressure, and alter the immune system.
Tulsi or holy basil
Tulsi - also known as holy basil - is native to Southeast Asia and has been used for hundreds of years in traditional Indian medicine. It’s used by people to possibly reduce stress, stimulate the body, lower blood sugar and cholesterol, and ease inflammation and pain.
Turmeric
Back in its ancient Indian medicinal beginnings, turmeric was used for skin disorders, respiratory issues, joint pain, and digestive issues. A lot has changed in the world since then, but turmeric is still commonly found in supplements that claim to alleviate arthritis, digestive disorders, respiratory infections, and allergies, among other conditions.
Reishi
For longer than anyone you know has been alive, reishi has been used in traditional Eastern medicine. Nowadays, it’s used to conceivably boost the immune system, fight fatigue, and ease stress.
Ginger
While taking a big bite of ginger might make your mouth sting, ginger teas and supplements may have benefits that range from stress relief and germ-fighting abilities to nausea-calming effects and soothing pain and inflammation.
Natural stress supplements
Galphimia glauca
More commonly known as thryallis, galphimia glauca is a shrub native to Mexico and other parts of Central America. While science is still out on this one, people have been using it for years to control allergies, fever, and stress.
St. John’s wort
While St. John’s wort is often used for its benefits, do be careful with this one and consult with a medical professional as it may have serious interactions with some drugs. Currently, this supplement is promoted for reportedly calming symptoms of a variety of stress-related conditions.
Cannabidiol/CBD
Cannabidiol, or CBD, is a non-psychoactive and non-intoxicating compound of the cannabis and hemp plants that is used for its many potential benefits, including managing stress, pain, and other symptoms. Studies have suggested that CBD supplements can have a beneficial impact on pain, stress, and overall well-being.
CBD comes in a variety of presentations and dosages. Let’s explore some options.
Body oils or lotions
CBD body oils and lotions can help with topical pain and inflammation, zapping out symptoms and helping you find overall relief.
For example, FOCL Relief Cream uses a powerful dose of premium CBD and other botanicals to quickly eliminate aches and pains. Along with the CBD, camphor oil helps soothe aches and recover sore muscles, aloe and arnica reduce inflammation and nourish the skin, while menthol and eucalyptus give a soothing cooling sensation that leads to quick pain relief.
Edibles
Edibles are another popular way to take CBD, probably because we all love a little treat.
FOCL Full Spectrum CBD Gummies deliver just that: a dose of cannabidiol that feels like a treat, not a medicine. The full-spectrum CBD gives an entourage effect that lets you enjoy the benefits of many cannabinoids, while the melt-in-your-mouth sugary chews are the perfect way to enjoy taking CBD for a happier well-being.
CBD drops
CBD drops are easy and straightforward, for beginners and the experienced alike.
FOCL Premium Full Spectrum CBD Drops are a perfect choice if you want something that’s no-hassle. The full-spectrum CBD allows you to enjoy the entire hemp plant for optimal effect, so you can feel greater focus, get better sleep, and scare the stress monsters away. Plus, there are great flavor choices.
Why choose CBD for stress?
CBD is an all-natural way to get rid of stress and has been shown to have minimal or no side effects in people (and even pets) of all ages. Because the 2018 Farm Bill legalized hemp-derived cannabinoid products, it’s more accessible than ever and has been helping millions across the country.
Giving CBD a shot is worth it, especially if you’re looking for a natural way to relieve stress. Before we say goodbye, we want to showcase one more CBD product.
FOCL Day is the culmination of a lot of natural stress relievers we talked about above. With a dream team of energetic adaptogens and a boost of premium hemp CBD, these capsules are a great way to start your day, staying focused and powering through responsibilities.
These capsules may support cognitive function, fight fatigue, improve concentration and memory, assist in mood regulation, support deeper focus, and help the body and mind relax.
