Best Natural Stress Relief Methods You Can Use Daily

Introduction

It’s easy for the brain to get overloaded. Thoughts about work, family, money, and all the notifications on your phone can make even the tiniest concerns feel huge.

If you become too accustomed to stress, you might feel it all the time. This can lead to difficulty with sleeping and focusing. To deal with this, many people push themselves to the limit to be productive. This makes them physically and mentally more exhausted.

Stress relief methods that are natural can help here. Natural methods treat the cause of the stress with consistency. Breathing exercises, movement, sleep, the amount of time you spend outside, and the boundaries you set with tech can all be incorporated into your day to day to help deal with stress.

Stress relief doesn’t need to become just another task on your to-do list. The methods that you know you can do the most are generally the most helpful.

What Are the Natural Stress Relief Methods?

Natural stress relief methods help with relaxation and the relief of stress and tension without the use of medication. Some of these methods include breathing exercises, movement, mindfulness, and outdoor exposure.

When some people refer to a product as “natural” they think they can market anything as such and also consider these products as safe and/or effective. Unfortunately, the “natural” products can also have many side effects and even react dangerously with other medications. This is why lifestyle changes are a better first line approach instead of the guess work and added risk of taking multiple supplements.

Have you even gone through a stressful day and suffered from the after effects? A long, frustrating meeting used to play over and over in your mind and affected your productivity the rest of the day, even disrupting your sleep. Imagine the effects of taking a break, not working through your meal, and going to bed an hour earlier with no screens instead. Your body likes the break, even if nothing about the meeting changed.

Natural management of stress means addressing the stress causing situations, but managing stress and the body’s response better.

Where Stress Comes From

There are causes of stress that are more obvious than others. Sometimes stress builds in more subtle, cumulative ways. This can make managing stress more difficult, but identifying the cause is the first step, and stress is much easier to manage once you identify the cause.

Burnout and Pressure at Work

Work is one of the main causes of stress for adults. It becomes even worse when the lines between your work and personal time get blurred. If you have to respond to work emails late at night, or you get caught up thinking about the things you haven’t done during the work day, the stress stays with you even after you’ve cleared your desk and gone home. You could be thinking about your presentation for hours after you were supposed to work on it and go home at 6 PM. It’s best to create a boundary to help differentiate work and personal time. This could look like closing your laptop, jotting down notes about things you still have to do, and steering clear of all work messages during personal time.

High Volumes of Digital and Other Information

Phones have made it possible for virtually constant communication, and it is hard to capture all of the info available to you. This becomes a bigger problem when you think about the effects of constant interruptions on your ability to concentrate. To use a very simple analogy, think about watching a movie with a friend and, instead of watching, very frequently checking your phone. At the end of the “movie,” you’ve consumed and processed a lot of info, but you haven’t felt any sort of rest or relaxation like you normally would. To help you concentrate on one task after a lot of info coming at you very quickly, get in the habit of turning off notifications for a period of time.

Poor Sleep

Your sleep can impact your day-to-day, and your day-to-day can impact your sleep. Stress can hinder your ability to fall asleep, and getting to bed to only have to think about the next day can be all too common. Don’t train your body to sleep, avoid the mindset that sleep is a goal, and instead try to create a consistent ambiance that makes sleep an easier experience and is more conducive to relaxation.

Lack of Physical Activity

Stress can keep your mind running and you can forget about moving your body, but this doesn’t have to mean you stress over an intense exercise/training session. Less intense activities like stretching, walking and even dancing can help get your body the movement it needs and help you forget about stressful thoughts. One of the most talked about examples of this is the after work walk, it is said to be beneficial when compared to a workout you’re planning, but never have time to do.

Poor Boundaries

Stress can occur when you have too many commitments and too few boundaries. This can include: instantly replying to every email/text and feeling bad if you take personal time. Healthy boundaries mean recognizing the limits of your time and energy and doesn’t mean you are off the hook of your commitments. Saying “I’ll get to that tomorrow” can do more for relieving your stress than adding another ‘relaxation’ task to your already busy schedule.

Best Ways to Relieve Stress Naturally

Finding the best relief for stress for you may take some time, but small habit changes to your current schedule should be the goal.

1. Focus on Slow, Easy Breaths

Feeling stressed often leads you to think that you are losing control of your breathing. The opposite actually becomes true. Slowing it down gives you something to think about other than stress. Sit easy and loosen your shoulders. Gently draw in air through your nose, and let it escape slowly for minutes at a time. You have a lot of flexibility with this exercise. If you need to calm down after your coworker sends you an aggravating email, step away for three minutes of focused breathing instead of that email response. Avoid breathing deeply or excessively long as it may cause lightheadedness. Just return to regular breathing.

2. Incorporate Walking Into Your Daily Routine

One of the best stress relievers is movement and there are no supplies necessary. After lunch, take a walk. Take a walk around the mailbox and back instead of taking a long break, and take a walking break instead of a desk break to develop an easy distance from a stressed mind. It will even create distance from a stressed work environment. It even works to keep your phone in your pocket instead of mindless scrolling. Even ten minutes of movement feels great to your mind.

3. Keep Screens Outside the Bedroom

Scrolling, gaming, and video watching stimulate the brain. Begin to limit these activities to at least 30 minutes before going to sleep, if not 60 minutes. If it feels impossible to try the full hour, go for baby steps, setting aside 20-30 minutes to start. Throughout your evening wind down routine, keep your phone at least an arms length away. You can prep your outfit for the next day, read print books, and/or spend quiet time away from the stimuli. The time you wind down will have more of a positive effect than how much time you set aside. So, putting time aside to wind down most nights is better than the time you set aside to wind down for a few nights then stopping.

4. Release the Day’s Tension, One Muscle Group at a Time

Stress shows up physically with tension. Relax muscle groups by intentionally tensing them then relaxing them, one group at a time. Tension is a sign to you to release it. Gradually move your attention from your feet, to your legs, to your hands, and finally your shoulders and face with gentle tension. You can practice this habit when you realize you are physically stressed from work.

5. Spend Time Outside

Break your routine and give your focus a new stimuli with a change of environment. You can do this with a walk in the park or by eating a meal in a garden. You can even do this by sitting in a garden.

6. Build Relaxing Food and Drink Habits

Food cannot get rid of stress, but the habits and patterns of eating can affect both the quality of health and the levels of energy. Instead of turning to sugary snacks or caffeine, try to avoid skipping or postponing meals. Having a warm drink can also provide a calming evening ritual. Herbal tea is a great option if you plan on sitting down with a book for some quiet. Remember that “natural” substances aren’t always safe, so be careful with tea and other herbal remedies.

7. Give Your Mind a Place to Unload

The brain is unable to shut down for sleep when it is trying to hold on to everything at once, and that is partially to blame for the inability to escape stress. Write down whatever you need to do in a notebook to eliminate the worry and the need to solve everything in the moment. Though you haven’t finished the task, it is no longer the responsibility of your brain to hold on to it.

8. Set Small Boundaries Around Work

It is hard to be able to relax when you are being forced to work all the time. Decide on a time to stop checking your work messages and stick to it. Don’t try to be perfect with your working hours. These small boundaries will, over time, help you feel that you can relax when you are not working.

9. Simplicity Is Key

There’s a huge misconception that practicing mindfulness has to be a complicated, drawn-out ordeal. This is just not the case. It can be done during the mundane tasks of your day-to-day routine. Simply being present in the moment can help break that automatic cycle of starting to think about the future or the past. The only part of the process that can be challenging is incorporating it into your routine and remembering to be present.

Pro Advice for Stress Relief

In the case of stress, as important as motivation is, environment is equally as important. If your work doesn’t allow you to stray too far from your phone and you’re working all the way up until bed, giving yourself a mental note to stress less isn’t going to be very effective — rearrange your environment as much as you can.

Stress management or relief is a lot easier when you use habit stacking. This means pairing or attaching stress relief activities to something you already do. Finding something to do in the time you would have to wait isn’t as much of a barrier, therefore more stress relief activities will be done.

Creating a new, defined boundary between work and personal time can also be helpful. Since the actual ritual is less important than the new boundary, you can personalize it to fit your preferences.

One last thing to keep in mind is that feeling calmed and relaxed shouldn’t be your only goal. Expect that some days will be more challenging than others. Stress relief and management activities will help you tackle those most stressful of days without becoming completely and utterly overwhelmed.

Mistakes You Should Not Make

Wanting Immediate Results

Habits that have taken months to build cannot be reversed with a single meditation session. Patience is key.

Burning Yourself Out

Having so many practices and habits to track such as meditation, running, journaling, lifestyle supplements, and sleep routines will add to your stress levels more than you realize.

Using Caffeine to Compensate for Exhaustion

Not getting enough sleep and relying on caffeinated beverages will only solve your sleep problem on a surface level and will cause deeper problems over time.

Thinking Supplements Are Completely Safe

Just because something is herbal does not mean that it is completely safe and will not cause negative problems in conjunction with other medications. Always ask a doctor.

Ignoring Stressors

While relaxation techniques are a good coping mechanism, changing the circumstances that are causing you stress is more effective.

Turning Relaxation Into Something to Be Achieved

If relaxation starts to create anxiety because you have to do it every morning for an hour, then it’s time to change your routine to be more flexible and relaxing.

Ignoring Constant or Extreme Symptoms

Don’t just rely on self-help methods for constant or extreme anxiety, panic, or depression. Get help.

Positive and Negative Aspects of Natural Stress Relief

Positive Aspects

Stress relief methods such as walking, breathing techniques, and journaling don’t require much, if any, equipment; can be tailored to your preferences; promote better quality sleep; and lead to an overall better quality of life.

Cons

Results depend on the individual. Changes take time, and lifestyle changes are no different. Of course, none of these products can or should ever be used as a substitute for professional help, especially for serious symptoms that are not going away. Lastly, despite being called “natural,” some of these products carry a lot of real risk. That is due to the fact that they are made with herbs or supplements that may interfere with prescribed medication.

Frequently Asked Questions About Natural Stress Relief

What Is the Fastest Natural Way to Reduce Stress?

Naturally reducing stress is a highly individualized process. That said, a few minutes of deep, slow breathing can go a long way and so can a short walk. In some cases that are actually serious, stress and its symptoms should be taken as a sign that professional help is needed.

Can Natural Stress Relief Help With Sleep?

Stress relief methods can help assist a better sleep schedule. They can help calm the body so that a better wind down routine at bedtime can be maintained. If sleep issues remain a regular occurrence, it is highly recommended to consult with a healthcare professional.

Is Exercise Good for Stress?

Helpful activities do not need to be vigorous or lengthy. Benefits can be seen with regular participation in almost any activity. It is an imperative that a routine is built around activities that a person enjoys, so that that routine can be fun and maintained.

Does Meditation Reduce Stress?

Meditation can help you control your stress, especially when combined with mindfulness. When starting with meditation, you can ease into it with five minute sessions. If meditation causes you stress, you should stop and possibly have a professional talk to you about it.

Are Herbal Remedies Safe for Stress?

No. There’s no guarantee all herbal supplements are safe. You should ask your doctor or pharmacist about them to see if there is potential for negative interactions with other medications you may take.

Can Changing My Diet Reduce Stress?

While there is no magical stress-reducing food, there are better food options you can incorporate into your diet for stress management. To start, you can replace lunch and dinner with meals consisting of protein, veggies, and whole grains, and reduce your alcohol and caffeine intake.

How Long Should I Practice Breathing Exercises?

If you want to begin breathing exercises, you should start with two to five minutes for controlled breathing and comfort instead of forcing deep breathing.

Can Spending Time in Nature Reduce Stress?

Leaving your space is a great break and stress reducer, especially if it takes you away from your phone. The goal is to take short breaks from your routine to stay more effectively, instead of long trips outdoors.

When Should I See a Doctor About My Stress?

If you can’t sleep, you aren’t able to work, and/or your relationships are suffering due to your stress, see a doctor. Talking to a doctor about your stress doesn’t mean you haven’t been able to manage it on your own. Your doctor will help you figure out the root of the problem.

Can I Replace Anxiety Medication With Natural Alternatives?

This will depend on your unique situation. Lifestyle alternatives can help, but you need to stay on your prescribed medication. To make lifestyle changes, you need to have a conversation with the doctor who prescribed the medication to you.

Conclusion

Stress will always exist due to things like deadlines and unexpected problems.

Being proactive about stress and practicing recovery will change the way your body and mind feel about stress. Practicing recovery will also make a significant difference.

Some of the best natural remedies to relieve stress are slow breathing and eating balanced meals, walking, sleeping, journaling, muscle relaxation, and boundary setting.

Choose an easy habit like walking after work or taking a screen break before you sleep. You can always use the breathing technique, too! Just give that habit time to stick.

When stress starts interfering with work, or if it just keeps getting worse, you don’t have to face it on your own. Taking the next step and seeing a licensed therapist is a great way to help you cope with stress.

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