6 Ways to Combat Stress Naturally
Stress. We can’t avoid it. And unfortunately, there are plenty of unhealthy ways to deal with it, but let’s talk about a few ways we can combat stress naturally!
And I don’t know about you, but this COVID season over the past few years has created more stress than usual for me.
We are working from home, homeschooling kids, lacking socialization time, and missing our people. It all equals a perfect storm for stressed-out mamas.
So let’s talk about a few steps we can take to reduce this stress mess.
6 Ways To Combat Stress Naturally
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What is Stress?
You don’t really need me to tell you what stress is. If you are breathing then you’ve experienced it.
But just to break it down health-wise- stress is when an act of some kind (maybe a kid saying “mama” for the 10th time in a 5-second period) causes a surge of hormones and chemicals to release in order to help your body adapt.
The main hormone that is released is cortisol. Healthline explains it perfectly:
“As the main stress hormone, cortisol plays an essential role in stressful situations. Among its functions are:
- raising the amount of glucose in your bloodstream
- helping the brain use glucose more effectively
- raising the accessibility of substances that help with tissue repair
- restraining functions that are nonessential in a life-threatening situation
- altering immune system response
- dampening the reproductive system and growth process
- affecting parts of the brain that control fear, motivation, and mood
All this helps you deal more effectively with a high-stress situation. It’s a normal process and crucial to human survival.”[1]
So the actual act of a stressor and our body’s response isn’t necessarily a bad thing, but this phenomenon happening constantly and over a long period of time can be.
Effects of Stress
Short and sweet -long term stress (or cortisol levels being raised all the time) can cause:
- Acne/skin issues
- Weight gain
- Headaches
- High blood pressure
- Suppressed immune system
- Negative effects on the relationships with our loved ones
- Digestive issues
- Etc, etc, etc.
That etc, etc, at the bottom of list, is open to all kinds of possibilities. Stress will affect each of our bodies differently. In my personal case, it causes heartburn, chest pain, and lots of ugly bumps on my face.
How can I combat stress quickly?
There are a few techniques I’m going to show you here. Some are good for long-term stress relief and some are used to combat stress naturally and quickly! Take a look and see what options you could incorporate now.
What are the 5 ways to reduce stress?
I’m going to do you one better! I’m going to give you 6 ways to combat stress naturally!
There are a lot of supplements that can help combat stress and even anxiety. The list goes on and on, but I want to highlight one that I personally believe to be the most effective.
Not to mention it’s the one that’s the most fun to say.
Ashwagandha is a herb used in Indian medicine and more specifically, in Ayuvedic Medicine, for a variety of ailments. Medical News Today tells us that :
“ In Ayurvedic medicine, ashwagandha is considered a Rasayana. That means it’s an herb that helps maintain youth, both mentally and physically.” [2]
I found two articles from reputable sources that explain the efficacy of this herb:
Dr. Axe– is a chiropractor, certified doctor of natural medicine, and clinical nutritionist who loves to help people achieve the healthiest and most natural life possible. His website has all kinds of valuable information, so I totally recommend popping over there when you have time. On his blog he mentions that :
“The ashwagandha plant is well-known for its ability to boost mood and decrease anxiety. According to an animal model conducted by the Department of Pharmacology at Banaras Hindu University, ashwagandha was found to reduce markers of both depression and anxiety and was comparable to prescription medications used to treat these conditions.” [3]
Pubmed is a website dedicated to medical studies and where I love to get real/factual/evidenced-based/unbiased information. I won’t bore you with all the scientific details, but in December 2019 they conducted a study that concluded:
“Ashwagandha root aqueous extract was beneficial in reducing stress and anxiety.” [4]
Fair enough right?
(***For my pregnant mothers- you should not take this supplement while pregnant because it can lead to early labor)
You can grab yours here.
Grounding or Earthing
This is one of my favorite ways to combat stress naturally because it has been scientifically proven to provide benefits doesn’t cost a dime, and can be done several times a day.
Grounding or earthing is the practice of walking barefoot outside. That’s it! It’s really that simple.
The act of letting your bare feet or hands connect with the ground helps to connect you electrically with the earth. I know it sounds weird, and honestly, I have a hard time understanding the whole thing, BUT I know that when I do it I instantly feel better.
Benefits can include:
- Better sleep
- Less stress
- Less fatigue
- Less anxiety and depression
- And interestingly enough- supports cardiovascular health.
It’s really easy to do during these warm months, but if you need a little help during the winter, they actually make these handy grounding mats you can keep in the house.
Lessen Your Toxic Load
Simply put, our bodies are only made to take in and filter out so much crap (just can’t find a better word here). So when we use products or eat food that is filled with carcinogens and endocrine disruptors, our bodies are physically stressed on a cellular level. This makes it harder for our bodies to function properly and handle emotional stress as we normally would.
I won’t go into too much detail here because I’ve got an entire article dedicated to this subject. It can kind of be a soapbox for me. You can grab the whole scoop on toxic load from this blog.
Or you can even grab my free guide with 5 tips to help you lessen your toxic load here!
Exercise
Duh, right?
Exercise=released endorphins=better mood.
I know some people LOVE to exercise. They wouldn’t dare go a day without their run or weights, but unfortunately, that is just not me. I know exercise is important, but I truly struggle with getting started and motivated.
Then I found Erin! Erin is a Beachbody coach and boy does she keep me in check! She constantly reaches out to me to make sure I’m hitting goals and even holds me accountable when I want to get up early. She’s seriously fantastic and if you need a kick in the butt…she’s your girl! Plus, she’s adorable! Just look at her!
They have a great starter package that gives you access to all kinds of workouts you can do from home and nutrition programs. Shoot her a message for more details. I promise you won’t be disappointed.
Essential Oils
I truly try not to make everything about oils, but man if they just don’t apply to all aspects of life!
Essential oils are great for helping promote a sense of calm. Young Living even has blends already premade for you so that you can enjoy the perfect aroma to help balance and recenter you.
My Stress-Away roller is a MUST have. I rub it on my wrist, check, back of my neck and ears pretty liberally (and re-apply re-apply re-apply) when I’m having a stressful day. The roller bottle is so nice to throw in a diaper bag or purse so I have it no matter where I am. Not having to worry about oil leaking all over my bag is a pretty nice perk too.
A few of my other favorites for stress are:
- Grounding (this is probably my top favorite after Stress Away)
- Peace & Calming
- White Angelica
- Lavender
- Seedlings Calm
I’ve got a stress bundle premade for you here!
Better Sleep
And while we are on essential oils- they are great for promoting better sleep. Better quality sleep will also help your stress levels.
I diffuse one of my favorites every night and also use my Tranquil roller. It’s the perfect blend of oils that help promote sleep ( Roman Chamomile, Cedarwood, and Lavender). A quick roll across my wrist and chest help me relax and wind down.
And guess what- I’ve got a sleep bundle ready here too.
Gratitude/Bullet Journaling Mash-Up
I obviously love to write. It’s therapeutic in so many ways for me.
But, even if you aren’t a writer, it’s likely that a little gratitude journaling or bullet journaling will benefit you and your stress levels.
It’s a very simple task that you can do every night before bed or first thing when you wake up.
(I’ve even made these cute printables you can snag, print out, and put in a cute binder like this, to make it super easy.)
The actual act of naming things you are grateful for along with your thoughts for the day will help your mind relax and set a happier tone. I love adding my prayer requests in my gratitude journal because it’s really cool to see your prayers become one of the things you are thankful for a few pages later.
And you don’t have to come up with something different or profound every day. Just write what comes to mind or is on your heart.
Let us know in the comments what you are going to try, or what has worked for you in the past!
References:
1)Legg, Timothy. “Everything You Need to Know About Stress.” Healthline.com, 1 June 2018, www.healthline.com/health/stress#cortisol.
2)Goldman, Rena. “Ashwagandha: Health Benefits and Side Effects.” Medical News Today, MediLexicon International, 8 Aug. 2016, www.medicalnewstoday.com/articles/318407.
3)Link, Rachael. “What You Need to Know About Ashwagandha Side Effects.” Dr. Axe, 24 Apr. 2020, draxe.com/nutrition/ashwagandha-side-effects/.
4)Salve, Jaysing, et al. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-Blind, Randomized, Placebo-Controlled Clinical Study.” Cureus, Cureus, 25 Dec. 2019, www.ncbi.nlm.nih.gov/pubmed/32021735.
