How to Reduce Stress Naturally

There's no doubt that life today can be stressful. A turbulent economy and disparity of wealth has many struggling just to get by. The work environment today moves at an unprecedented speed, eradicating the notion of personal time. More and more people are suffering from chronic stress which takes a huge toll on both mental and physical well-being. The contemporary response to managing stress is through pharmacology, but this approach often leads to unwanted side-effects and risk of dependency. The good news is, there are a variety of techniques and dietary supplements that can be used to reduce stress naturally. 

Tips for Reducing Stress Naturally

1. Make Priorities - We often try to take on more than we can handle, which results in a great deal of stress. Creating priorities can help to relieve stress while making your life flow better. Get a pen and a piece of paper and take the time to assess your values and determine which daily activities are most important and which can wait. Be sure to always keep visible notes to remind you of the things that need to get done. As you complete each project you can reassess your priorities and move on to the next task on your list.

2. Organize - I've heard it said that your mind resembles your surroundings. If you're unorganized, then your mind is probably unorganized as well. Take time to create an organization system for your life. If nothing else, imagine the time you will save by not having to look for things.


3. Limit Phone and Internet Use - Disconnect! Hey, technology is incredible but sometimes you need to disconnect all ties and just enjoy the present moment. Part of our problem with stress today is an inability to get away from it. The phone call can wait, and so can your Facebook notification. Make time each day to turn off your phone and simply appreciate life. This is a great way of turning off many of the channels through which stress can reach us. This is especially applicable when you're going out or spending time with friends or family. Drop the digital world and be there with the people that matter while they're here.

4. Mindfulness - Practicing mindfulness can be a great way to reduce stress and fully appreciate the present moment. To learn about mindfulness follow the link below. 

Mindfulness Techniques

5. Eat a Healthy Diet - As they say, you are what you eat. Poor diet has been linked to a plethora of psychological problems that can be avoided if we just eat right. Instead of an energy drink have some blueberries which are chock full of B-vitamins to give you the energy that you need. Let's face it, our bodies aren't made for all of the processed food that we eat today!  


6. Spend Time in Nature - There's really no better way to disconnect and release stress than spending time in nature. Go for a hike, go camping, go fishing - get outdoors!


7. Write - Writing can be a great outlet for stress. Journaling can be a great way to process your thoughts and gain a deeper understanding of yourself. Creative writing has amazing therapeutic value because it takes your mind off of stressors as you surrender to your imagination. Writing takes that which is abstract within our mind and gives it life on paper. It can help us to understand our path and offer guidance for the future.

8. Get Adequate Sleep - Sleep is the most significant stress reducer that there is. Unfortunately, sleep can be a challenge when you're stressed! There are a variety of ways to improve your sleep, such as establishing routine. Going to bed and waking at the same time each day can significantly improve your sleep as your circadian rhythm adjusts to your consistent sleep pattern. Too much sleep can leave you feeling slow and drained, while not enough can make you irritable and anxious. That's why it's important to find the right amount of sleep for you. Many recommend 8 hours, but we're all different and some people feel better with more or less. To help establish a new sleeping routine I recommend using a melatonin supplement just before lying down.

9. Exercise - Whether it's running, yoga, or playing sports, get out and use your body! The endorphins that are released into your brain will reduce stress and significantly improve your mood. This is especially true over time as you develop a habit of regular exercise. There are so many benefits to exercise, it's a wonder why people aren't addicted to it! Aside from the physiological benefits of exercise, it also influences us cognitively. One reason for this is that regular exercise is proven through several studies to improve our self-esteem. Additionally, exercise works in much the same way as meditation, giving you time to be alone with your thoughts.

Natural Herbs and Supplements to Reduce Stress  

Note: As with any herb or supplement, you'll want to consider possible risks and interactions. Be sure to do your research before trying anything new. Exercise moderation and consider milk thistle to protect your liver.

1. Green Tea - Green tea is arguably the healthiest thing that you can put in your body! Green tea contains an amino acid called L-Theanine which increases activity of GABA, an inhibitory neurotransmitter that reduces stress and is directly responsible for muscle tone. Green tea is also loaded with antioxidants and rich nutrients which can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many diseases. The small amount of caffeine in green tea has a synergistic effect with L-Theanine which improves brain power. Instead of going for the cup of coffee in the morning, have a cup of hot green tea. Many people find that it offers more stable energy than coffee, as well as several health benefits. 

2. Valerian Root - Valerian Root is a safe, non-addictive herb that can be used to reduce stress and anxiety. Additionally, it can be used as a sleep aid. You'll want to experiment with dosage to receive the desired effect.

3. St John's Wort - The flowers and leaves in this herb have been used for ages to improve mood. Many have found significant improvement in a variety of psychological issues from regular use of St John's Wort.

4. B - Vitamins - The 11 members of the vitamin B complex are critical nutrients for all things related to the mind: Memory, energy, mood, stress and anxiety, and more! Aside from supplements, some great sources of vitamin B are blueberries, sunflower seeds, almonds, potatoes, spinach, and bananas.

5. Melatonin - Melatonin is a natural hormone made by the pineal gland that controls your sleep and wake cycles. In part, your circadian rhythm controls how your body produces melatonin. Light and exercise are also influential. Use melatonin supplements to help establish routine sleep patterns which can significantly reduce stress. 

6. Passionflower - Early records of Passionflower show its cultivation and use by Native Americans in the Southern United States, like many of our plant medicines. Passionflower has incredible anti-anxiety benefits. Studies show no difference between the efficacy of passionflower and contemporary anxiety drugs, but show that the herb causes less drowsiness.

7. Rhodiola - Rhodiola is used to increase strength, energy, mental capacity, and stamina. It is an “adaptogen,” meaning that it helps the body adapt to and resist stress. It is also used for improving physical performance, shortening workout recovery time, improving sex, and for heart disorders such as irregular heartbeat and high cholesterol.

8. Chamomile - Chamomile is a flower with a sweet aroma and widely known for its ability to reduce stress and nausea as well as help to stabilize mood and improve sleep. A hot cup of chamomile tea may be just what you need to unwind. 

9. Magnesium - Among the many reasons that our body needs this mineral, it is critical for energy production and metabolism, muscle contractions, nerve impulse transmission, and bone mineralization. Aside from supplements, you can get magnesium from spinach, pumpkin seeds, black beans, quinoa, cashews, and sunflower seeds. You can also supplement your magnesium intake through Epsom Salt baths, which is a great way to relax and destress in the evening before bed.

10. Omega-3's - Omega-3 fatty acids are essential because the body can not synthesize them from other substances and they play important roles in many biochemical processes. The fatty matter from which our brain is built consists precisely of omega-3 fatty acids. Research shows that consumption of these acids in optimal daily doses helps to relieve stress and depressive states. Omega-3 is found naturally in a wide variety of foods such as fish, kale, walnuts, etc, but can be supplemented by taking daily flax seed oil.

11. Ashwagandha - An exotic Indian herb with remarkable stress-relieving properties, ashwagangha has an incredible protective effect on the nervous system. Studies suggest that ashwagandha may be a promising alternative treatment for degenerative diseases such as Alzheimer’s and Parkinson’s. The herb has powerful antioxidant properties, and evidence suggests that it aids in the prevention of cancer.

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17 Techniques for a Happier Life! 

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