This new article will show you everything you need to know about how to relieve stress and anxiety naturally.
Stress is an inevitable part of our daily lives. When we know how to manage it properly, it helps us face many challenges. Problems arise when there is too much stress, and we do nothing to reduce it. Are you wondering how to control stress and take better care of your mental well-being? In this article, you will find 10 proven methods.
How to Relieve Stress And Anxiety Naturally:
1. The Art of Proper Breathing
Breathing is a process we usually don’t pay conscious attention to. Our body instinctively knows it must take in oxygen and expel excess carbon dioxide. Unfortunately, a fast-paced lifestyle often leads to harmful habits. Many people breathe quickly and shallowly, often using their mouths instead of their noses. This is a big mistake.
Patrick McKeown, in his book The Oxygen Advantage, highlights the growing issue of hyperventilation. He also references research conducted by Russian doctor Konstantin Buteyko, who developed a method for treating and alleviating symptoms of various conditions related to hyperventilation.
What does proper breathing look like? First and foremost, it’s important to focus on nasal breathing. Inhalations should be calm and deep. After taking in air, you can hold it in your lungs for a moment before proceeding with a slow exhalation. As part of breathing training, exhaling through the mouth can also be practiced. The Buteyko Method, described in detail in McKeown’s book, has found widespread use in sports and is believed to enhance overall physical endurance.
2. Regular Physical Activity
Anyone looking for ways to control stress should develop a habit of engaging in regular physical activity. And to clarify—this doesn’t mean intensive and exhausting workouts.
Moderate-intensity activities lasting about 45-60 minutes, repeated 3-4 times a week, are perfectly sufficient. These can include brisk walking, cycling, swimming, fitness exercises, jogging, or other general physical activities.
Regular physical activity helps lower cortisol levels, the stress hormone, while also stimulating the production of “happiness hormones” such as endorphins, serotonin, dopamine, and oxytocin. Engaging in sports also increases resilience to stress.
3. Effective Relaxation Techniques
Relaxation techniques can be highly effective in managing stress, and they can be practiced in the comfort of your home. Two of the most popular methods are Schultz’s autogenic training and Jacobson’s progressive muscle relaxation.
In short, Schultz’s autogenic training is based on inducing specific sensations in the body through autosuggestion. These sensations include feelings of warmth, coolness, heaviness, as well as controlled breathing and heart rate regulation.
On the other hand, Jacobson’s training, formally known as progressive muscle relaxation, involves consciously and systematically tensing and relaxing different muscle groups. This helps release chronic muscle tension (a common effect of prolonged stress) and provides greater control over one’s body.
4. Aromatherapy – Scents That Reduce Stress
Aromatherapy, or scent therapy, can help alleviate chronic stress. Some of the most relaxing scents include lavender, chamomile, jasmine, sandalwood, bergamot, and ylang-ylang.
How can you use scents to combat excessive stress? You can incorporate essential oils into baths or use them in aromatherapy diffusers, scented candles, bath salts, and incense sticks.
5. Music Therapy – The Power of Music in Combating Stress
Music can help soothe frayed nerves. It reduces cortisol levels and boosts serotonin production. Additionally, music can aid in pain relief, which is why athletes often use it during long training sessions.
What kind of music is best for stress management? Classical music, especially Mozart’s compositions, is known for its positive impact on mental well-being. Slower, soft-toned music is particularly effective. Ambient music that incorporates nature sounds can also be highly beneficial in reducing stress.
6. Sufficient and Quality Sleep
One of the most common causes of chronic stress is inadequate rest and insomnia. Too little sleep, or poor-quality sleep, prevents the body from reducing fatigue and stress, which can worsen the problem over time. Therefore, prioritizing good sleep is essential for mental well-being.
The optimal amount of sleep varies depending on individual factors, such as work schedule and physical activity levels. However, it is generally recommended that adults get between 7 and 9 hours of sleep per night.
Sleep duration is not the only important factor—quality matters too. Ensure that you have a good mattress suited to your body weight and high-quality bedding. Before sleeping, ventilate your room, especially during autumn and winter when indoor humidity levels tend to drop. Another helpful tip is to reduce screen time (laptops, smartphones, TVs, tablets) at least an hour before bed.
7. Healthy Diet and Stress Resistance
Diet plays a significant role in our mental well-being and resilience to stress. A deficiency in certain nutrients can increase susceptibility to stress. Key nutrients that help combat stress include:
- B vitamins
- Vitamin D
- Magnesium
- Chromium
- Iron
- Zinc
- Tryptophan
- Omega fatty acids
A healthy, balanced diet aimed at stress management should also be rich in antioxidants, which neutralize free radicals responsible for oxidative stress. Foods high in antioxidants include vegetables (e.g., bell peppers, spinach, broccoli), fruits (e.g., berries, strawberries, blueberries), whole grains, legumes, and nuts. Drinking green tea regularly can also help reduce oxidative stress.
8. Good Habits for a Healthy and Calm Mind
Developing healthy habits can significantly aid in stress management. In today’s world, we are constantly bombarded with stimuli and information overload, often without realizing it. What can you do to reduce daily stress?
- Keep your living space organized—clutter makes it harder to relax and recharge.
- Complete small tasks immediately if they take only a few minutes. The more unfinished tasks you have on your mind, the harder it is to unwind.
- Set aside a few minutes each day for hobbies and personal interests.
- Smile more often! Smiling is a natural ally in fighting chronic stress.
- Practice mindfulness—focus on the present moment, observe your surroundings, and be fully engaged in the “here and now.”
- Don’t hesitate to talk about your problems with loved ones. Sometimes, simply sharing your thoughts can significantly lower cortisol levels.
- Whenever possible, try to avoid highly stressful situations. While stress is often unavoidable, especially in demanding jobs, there may be areas in your life where you can reduce stressors. Even small changes can have a positive impact.
9. The Feeling of Gratitude Soothes the Nerves
For those struggling with chronic stress, a simple yet effective exercise is practicing gratitude. Every day, take a notebook and write down as many reasons as possible to feel grateful. Examples? A package that arrived on time, a kind cashier at the store, a delicious dinner, or a thoughtful gesture from a loved one.
The more reasons you find, the better. Regularly practicing gratitude improves overall life satisfaction and boosts happiness levels. It also serves as a natural way to reduce internal tension and stress. Adding this habit to your daily routine can be a great tool for managing stress.
10. Behavioral Therapy Can Help Reduce Stress
Stress resilience and coping strategies are highly individual. Some people are naturally more sensitive to strong stressors and have a lower tolerance for prolonged stress. This is completely normal.
If stress significantly interferes with daily functioning and leads to physical symptoms, it may be beneficial to seek professional help. A psychotherapist can diagnose the issue and develop a personalized plan to strengthen stress resilience and create effective coping strategies.
Chronic stress should never be ignored. It’s not just about feeling overwhelmed—it also increases the risk of serious health conditions such as heart attacks, strokes, cancer, and depression.
Summary
Implementing all the strategies from this article may not be easy. After all, our daily lives are filled with responsibilities, and free time is often limited.
What matters most is understanding that even small changes are steps in the right direction. You can gradually introduce these techniques at your own pace, systematically managing stress and increasing your resilience to stressors. Consistency is key—by taking care of your mental health, you are also making an important investment in your overall well-being.
