We live in a world that often requires us to do more things in less time. Technology has created constant connectivity, leaving many of us feeling permanently plugged in and stressed out. Rising demands at work or home coupled with financial pressures and other daily stresses can take a serious toll on our mental and physical health over time. While some stress is normal and even necessary to function, long term or excessive stress left unchecked can manifest itself in various unhealthy ways.
Fortunately, there are many natural approaches we can take to help manage stress and promote relaxation without relying so heavily on prescription medications. Activities like exercise, meditation, getting adequate sleep, spending time in nature and using essential oils are time-tested methods that can help lower stress levels and induce feelings of calmness. The key is to incorporate regular stress-busters into your daily routine. Let's explore effective natural remedies for managing stress and promoting relaxation. Each remedy is supported by research on how and why it works. By implementing a few of these self-care strategies, you can start reaping the benefits of reduced stress and improved well-being.
Exercise
Physical activity is one of the best natural stress remedies available. When we exercise, our bodies release endorphins which act as natural painkillers and mood elevators. Research shows that exercise can have an anti-depressant effect and alleviate symptoms of depression and anxiety by positively impacting neurotransmitters and the brain’s hypothalamic-pituitary-adrenal or HPA axis — the part of the nervous system that regulates responses to stress.
Any form of physical activity counts, whether it’s going for a walk, run or bike ride outdoors, joining a sports team, strength training, yoga, swimming, dancing or playing with your kids. Aim for at least 30 minutes per day of moderate exercise. Brisk walking for 30–45 minutes per day has been shown to reduce cortisol levels, the primary stress hormone, by up to 25 percent. Exercise also promotes better sleep, an important tool for managing stress levels. Getting your heart rate up for 20–30 minutes elevates mood-boosting endorphins and helps burn through pent up stress hormones and nervous energy.
Deep Breathing
Conscious deep breathing is one of the easiest and most effective stress remedies you can do anytime, anywhere. It engages the parasympathetic nervous system which helps counteract stress responses and induce relaxation. There are different breathing techniques you can try, but the basic method is to inhale deeply through your nose, feeling your belly expand, and exhale slowly through pursed lips. Focusing on your breathing and the physical sensations in your body helps distract from rumination about stresses. Research shows deep breathing for as little as 5 minutes per day significantly reduces perceived stress levels. Apps like Calm and apps designed to guide meditation and breathing can help make deep breathing part of your daily self-care routine. Try deep breathing when waiting in lines, during commercial breaks or anytime you start feeling stressed, overwhelmed or anxious.
Meditation
Just like deep breathing, meditation activates the relaxation response in the body while disengaging overactive stress responses. Clinical trials have demonstrated that meditation can positively alter brain structure and function. In some studies, subjects who practiced regular meditation showed decreased activity in the amygdala, the part of the brain that processes fear and other negative emotions. Consistency is key, though most experts recommend starting with just 5–10 minutes per day of meditation and gradually increasing from there. Mindfulness meditation that focuses on awareness of breathing and bodily sensations while acknowledging thoughts and letting them float by has been shown to reduce daily cortisol levels. Nature sounds meditations, guided body scans and mantra repeats are easy ways to get into a meditative state. Apps like Headspace and Calm offer beginner meditation programs suitable for stress relief. Find what works for your lifestyle and meditation needs.
Nature
Spending time in natural settings with elements like trees, plants, water and daylight has myriad mental and physical benefits for reducing stress. Just 20 minutes in a park, garden, wooded area or along a body of water can lower cortisol levels. Being outdoors amongst nature reconnects us to the evolving, life-giving environment which our ancestors originally thrived within before modern technologies consumed our attention. The greenery and life promote psychological restoration through fascination and being away from daily worries. Researchers have found lower levels of anger, fear and sadness as well as improved attention after little as 5 minutes of walking outside versus inside. Nature’s positive effect on mood seems to hold across cultures. Optimize your contact with nature by gardening, planting potted plants, going for walks outside during breaks or setting up your laptop outside on nice days. Getting Vitamin-D from sunshine also lifts mood naturally.
Journaling
Expressive writing is a cathartic way to process difficult emotions, gain clarity and reduce stress levels. Research shows that writing about stressful experiences and feelings even for just 10–15 minutes per day can enhance both physical and emotional well-being. Journaling allows us to evaluate situations, gain perspective, derive meaning and release mental energy tangled in rumination about the past or future. Make journaling a calm reflection time set aside daily with no rules about grammar or how much to write. Getting thoughts, feelings and tensions out onto paper frees up cognitive resources better spent on the present moment. Note both positive and negative experiences and focus on self-reflection and growth rather than harsh self-criticism. Studies show journaling lowers stress hormone levels and enhances immune function. Choose a notebook you enjoy keeping for daily reflection anytime stress builds up or after big events. Focus on the expressive, non-judgmental process rather than the final writing.
Essential oils
Certain essential oils have properties that can relax the nervous system and ease symptoms of stress. Aromatherapy uses essential oil’s olfactory sense to stimulate areas associated with stress reduction in the limbic brain. Oils high in linalool and linalyl acetate compounds are most effective for relaxation. Some of the top oils used for stress relief based on research results include lavender, bergamot, ylang ylang, geranium and sandalwood. Each has unique properties that enhance mood and relieve anxiety. Try a warm bath infused with a few drops of soothing essential oil for a deeply relaxing therapy. You can also add 2–3 drops to a diffuser or scent necklace worn near the throat for calming daytime effects. The aroma triggers deep breathing on its own. Just smelling essential oils before tests or presentations has been shown to lower cortisol in saliva samples. Pay attention to how different scents affect your mood and choose calming oils you enjoy to soothe stress naturally throughout the day. Always use pure essential oils, never synthetics, for safety and efficacy.
Laughter
Laughter truly is the best medicine when it comes to managing stress levels and keeping perspective during tough times. Even forced chuckles and smiles activate feel-good neurochemicals and hormones that reduce cortisol, boost immune factors and improve mood. Studies show just 6 minutes of simulated laughter lowers stress and triggers anxiolytic effects like reduced heart rate and blood pressure. Shared laughter strengthens social bonds and positive self-regard, distancing us from worries while fostering optimism. Spend time with upbeat friends and loved ones who make you genuinely giggle. Seek out lighthearted podcasts, comedies and YouTube clips guaranteed to make you snicker. Having a stash of funny photos or jokes on your phone is a quick stress remedy during challenging moments. Laughter’s combination of physical exertion, social delight and dopamine release all chip away at tension stores.
Source: Medium
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