Stress is an essential body function necessary to keep us safe in dangerous situations, boost our stamina, and maintain focus and concentration in the face of challenges. But when stress becomes chronic, it can start to work against you – and your health.
According to statistics, the number of people suffering from chronic stress has been consistently increasing over the past years. Over three-quarters of adults report regularly experiencing health impacts due to stress, including headaches, fatigue, irritability, anxiety, and feeling depressed. To make things worse is the fact that, often, those suffering from chronic stress end up resorting to medications and drugs to ease their symptoms – which can further expose them to side effects and health risks.
Fortunately, there’s a lot that you can do to address chronic stress naturally. And, who knows, along this journey, you may even find out more about harnessing the power of stress for good.
The Stress-Busting Power of Physical Exercise
Have you ever heard of the phrase “runner’s high”? This is a feeling of generalized well-being that kicks in thanks to exercise. This is because, when we engage in physical activity, the body releases endorphins, which are our body’s natural mood lifters, acting as natural painkillers and happiness-inducers.
What’s more, over time, exercise can help you fight chronic pain, boost your overall health, and aid sleep. In turn, better health, improved body image, and feeling rested will naturally decrease stress levels.
Breathe In, Breathe Out: The Power of Conscious Breathing
Breathing is so much of a natural process that we barely even stop to think about how we breathe. However, this simple process can have a profound impact on our overall health, stress management, and ability to relax and focus.
Some breathing exercises and techniques that can help calm the nervous system and induce feelings of calmness include:
- Equal Breathing (Sama Vritti). Inhale and exhale for an equal amount of time, for example four counts each.
- 4-7-8 Breathing. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
- Box Breathing. Inhale, hold, exhale, hold – all for the same amount of time (i.e.: 4 seconds each).
- Diaphragmatic Breathing. Breathe deeply into your diaphragm, instead of just into your chest.
- Alternate Nostril Breathing (Nadi Shodhana Pranayama). Inhale through one nostril, hold, then exhale through the other.
Making Meditation Work For You
Meditation is believed to date back to the 1500 BCE, when it was used as part of certain Hindu traditions in India. Nonetheless, only recently the international scientific body has shifted focus on this practice.
Thanks to recent research and published studies, we now know that meditation can help calm the nervous system, promote concentration and self-awareness, and even have physical effects such as lower blood pressure. What’s more, meditating regularly can lead to the creation of new pathways in the brain, which can help you redetermine the way to deal with stress or respond to triggers.
Not only is meditation important to relieve chronic stress, but it can also help reduce anxiety, ease the symptoms of depression, and boost concentration and cognitive abilities.
Resorting To Herbs to Find Tranquillity
Herbs and herbal remedies have been used throughout history to treat a whole host of ailments, from sore throats and wounds to high blood pressure and fatigue. The good news is that you can also use some herbs to fight stress! Below are some of the best herbal components to use daily as natural stress-relievers. Consider using them as teas and herbal infusions, tinctures, or essential oils.
- Chamomile
- Valerian root
- Lavender
- Lemon balm
- Passionflower
- Ashwagandha
- Rhodiola rosea
- Kava Kava
- St. John’s Wort
- Holy basil
Natural Boosts: Supplements to Help Tame Tension and Overwhelm
If you’ve been struggling with the health effects of stress and simply drinking a herbal infusion before bedtime does not seem to help, you should consider the benefits of natural supplements. For example, you can buy rhodiola rosea supplements to relieve symptoms of stress such as fatigue, poor sleep, declining cognitive function, and poor concentration.
By improving these functions, you can interrupt the downward spiral that’s leading to chronic stress and regain control over your emotional health. After all, it’s easy to feel more relaxed and ready to take on new challenges when you’ve had a good night’s sleep, right?!
Strengthening Mind and Body With Yoga and Tai Chi
Mind-body activities like Yoga and Tai Chi can help you build a stronger connection between your body and your mind. In turn, this can help you feel more relaxed, aware, and confident, which helps you better react to triggers and challenges of everyday life. In other words, these activities may not be able to relieve stress completely, but they can equip you with the knowledge you need to better react in tough situations and prevent feelings of overwhelm.
Learn How Music Can Calm Your Nerves
Listening to music is much more than just a hobby, science has shown us that music, particularly classical music and soothing nature sounds, can act as potent stress relievers by regulating the body’s stress hormones, slowing down pulse and heart rate, lowering blood pressure, and decreasing the levels of cortisol (the stress hormone).
Back to Nature: Using the Outdoors to Relax
Did you know that, in Europe, antidepressant consumption has more than doubled in the last 20 years? These staggering statistics make it paramount to find an alternative stress-relief option that does not involve taking medications. Fortunately, one of these alternatives is just off our doorstep – and, it’s also free and accessible by most!
Yes, you’ve guessed it right, we are talking about nature. Spending time in a natural environment has been seen to lower blood pressure and cortisol level, relieve the nervous system, ease chronic pain, and improve overall emotional health. To enjoy these benefits, all you’ll need to do is spend at least 120 minutes in nature a week – walks at the local park, swimming in the sea, or enjoying a camping weekend are all valid options!
Fighting Stress one Bite at a Time: The Impact of Nutrition
Did you know that what you eat can impact your stress levels and overall mental health? Firstly, eating a diet that is high in nutrient-dense calories, processed foods, and refined sugars can have catastrophic effects on your health.
It can lead to weight gain, obesity, and related conditions like diabetes, chronic pain, and heart disease. It can also decrease your levels of energy and make it harder to exercise, which will lead to an inactive lifestyle. All of this can profoundly impact your mental health and lead to anxiety disorders, as well as depression and anxiety.
On the other hand, a balanced, nutritious diet based on fruit, vegetables, whole grains, nuts, seeds, and legumes can help improve your overall health, decrease the risk of diseases (and their financial cost), and boost your emotional health. In particular, some foods that can act as stress relievers include:
- Blueberries
- Dark chocolate
- Almonds
- Oranges
- Salmon
- Avocados
- Spinach
- Oatmeal
- Green tea
- Yogurt
Tap Into the Age-Old Stress-Relieving Power of Acupuncture
Acupuncture and massage therapies can help relieve stress in more ways than one. Firstly, these therapies can boost the circulation of blood and nutrients, which are essential for the healing and regeneration of tissues. Additionally, these techniques can relieve tension and ease the pressure on nerves and the nervous system as a whole.
Be sure to find a skilled therapist who can help craft a custom therapeutic plan around your unique needs.
Leaving Behind Medications and Building Your Natural Anti-Stress Arsenal
When it comes to fighting stress, medications should never be your go-to solution. Taking drugs like antidepressants and anti-anxiety medicines regularly can expose you to unnecessary side effects and risks. And, they may not tackle the root cause of your high stress levels! Instead, opt for an all-natural approach that will help you build better mental health in the long term.