Natural Remedies for Stress and Anxiety Relief

1. Stress Relieving Teas and Herbs

Sipping on certain herbal teas (see faq's) can be a great way of bringing calm after a hectic day. Certain herbs are known for their natural sedative properties, which can help to lower stress hormones like cortisol and ease the mind. Specific herbal teas are one of the best natural remedies for stress and anxiety relief.

• Cortisol Reduction: Ingredients like chamomile have been shown to significantly reduce cortisol levels, a hormone directly linked to stress.
• Nervous System Support: Herbs such as chamomile, lavender, lemon balm and valerian root act on the nervous system, gently soothing anxiety and promoting a sense of well-being.
• Sleep Quality Improvement: A study in the Journal of Advanced Nursing found that chamomile tea helped improve sleep quality and reduced depression symptoms in postpartum women, indicating its potential to enhance rest during stressful times. However, these positive effects were noticeable only during the period when the participants were actively consuming the tea.
• Antioxidant Properties: Many herbal teas are rich in antioxidants, which combat oxidative stress in the body, a condition that can be exacerbated by chronic stress.
• Mental Clarity: Theanine, an amino acid found in green tea, can increase alpha brainwave activity, leading to relaxation without drowsiness, and improve attention and problem-solving abilities. Although, I would recommend caution with green tea, I find it can make stress symptoms worse.
• Heart Health: Regular consumption of herbal teas (particularly Chamomile Tea, Ginger Tea, Rooibos Tea and Hibiscus Tea), has been associated with lower blood pressure and reduced risk of heart disease..
• Scientific Studies: A randomised clinical trial conducted by Mohammad-Rafi Bazrafshan and colleagues found that consuming lavender herbal tea significantly reduced anxiety and depression scores among the elderly, suggesting its potential as a cost-effective complementary treatment for these conditions.

2.  Breathing Exercises For Stress Relief

When stress tightens its grip, one of the quickest ways to regain control is through focused breathing techniques. These methods are not just a cornerstone of relaxation practices but are also supported by scientific evidence that shows how controlled breathing can signal the body to relax. It's a direct line to the nervous system, offering immediate relief.

Breathing techniques are a powerful tool for immediate stress relief. By consciously changing the patterns of our breath, we can activate the body's natural relaxation response, reduce tension, and promote a sense of calm.

• Activation of the Parasympathetic Nervous System: Slow, deep breathing increases the activity of the vagus nerve, a crucial part of the parasympathetic nervous system, which helps the body shift back to a state of rest and digest after stress.
• Reduction in Blood Pressure: Controlled breathing can lead to a reduction in blood pressure, a common physiological response to stress, as shown in studies published in the 'Journal of Human Hypertension' and 'Frontiers in Public Health'.
• Decrease in Stress Hormone Levels: Techniques like diaphragmatic breathing have been shown to decrease cortisol levels, providing a feeling of relaxation and reduced anxiety.
• Improved Oxygen Exchange: Deep breathing enhances the oxygen exchange, which can improve energy levels and concentration, counteracting the fatigue often associated with stress.
• Mindfulness Enhancement: Focused breathing encourages a state of mindfulness, which has been linked to reduced emotional reactivity and an improved stress response.
• Stabilisation of Heart Rate: Rhythmic breathing can lead to a more stable heart rate and a sense of inner peace, even during moments of acute stress.
• Scientific Studies: This study titled "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing" (Read more) from PubMed Central reveals that slow breathing techniques in healthy individuals enhances autonomic, cerebral, and psychological flexibility, leading to increased relaxation, alertness, and emotional control.

3. Stress Relief Through Exercise and Walking

Regular physical is right up there as one of the most effective natural remedies for stress and anxiety relief. By engaging in exercise, we stimulate the production of endorphins, the body's natural mood lifters, while reducing levels of the body's stress hormones, such as adrenaline and cortisol. In my humble opinion, physical activity including walking are the best ways to provide quick relief for challenging times, it has always worked well for me along other practices mention in this article. The bigger the stress, the longer the walk is the method I normally use.

• Endorphin Release: Exercise promotes the release of endorphins, chemicals in the brain that act as natural painkillers and mood elevators, often referred to as the 'runner's high'.
• Cortisol and Adrenaline Reduction: Physical activity reduces stress hormones, helping to alleviate anxiety and its physical symptoms, creating a sense of calm.
• Improved Sleep: Regular exercisers often report better sleep quality, which can be disrupted by stress and anxiety, further contributing to a cycle of calm.
• Increased Self-Confidence: By meeting exercise goals or challenges, even small ones, physical activity can boost self-confidence and lower symptoms associated with mild depression and anxiety.
• Enhanced Cognitive Function: Exercise can also help the brain cope with stress more effectively. A study published in the journal 'Frontiers in Physiology' found that aerobic exercise can increase the size of the hippocampus, the part of the brain associated with learning and memory.
• Social Interaction: Group exercises or team sports can provide social support and opportunities for social interaction, which can be beneficial for mental health.

4. Meditation, Mindfulness and Stress Reduction

Engaging in mindfulness and meditation can significantly downregulate the body's stress response, leading to multitude of health benefits. These practices train the mind to focus on the here and now, which can reduce the production of stress hormones and promote a state of calm. I personally prefer physical activity first before meditating as it helps to improve my mood which allows me to flow more easily into meditation. It is a very powerful natural remedy for stress and anxiety relief.

• Meditation for Stress Relief: Regular meditation has been shown to decrease the secretion of cortisol, the primary hormone associated with stress.
• Enhanced Emotional Regulation: Mindfulness helps in developing the ability to regulate emotions, leading to decreased instances of reactive, stress-induced behaviors.
• Increased Gray Matter Density: This study found that brief mindfulness practices can lead to significant changes in brain structure, emphasising the potential of mindfulness for mental health and cognitive well-being.
• Lower Blood Pressure: Mindfulness and meditation practices have been linked to lower blood pressure, which is often elevated by chronic stress.
• Improved Sleep: By calming the mind and reducing the rumination that often accompanies stress, mindfulness and meditation can lead to better sleep quality.
• Boosted Immune Response: Studies suggest that meditation can boost the immune system, making the body more resilient to stress-related illnesses.
• Reduced Anxiety and Depression: Mindfulness-based stress reduction (MBSR) programs have been effective in reducing symptoms of anxiety and depression, which are often exacerbated by stress.

5.  Spending Time in Nature, Forest Bathing and Natural light

The practice of Shinrin-yoku, or forest bathing, rooted in Japanese tradition, is an evidence-based approach to reducing stress and enhancing well-being by spending time in natural environments. This method involves immersive experiences in nature, stepping away from the rapid pace of modern life and technological distractions. Scientific studies have shown that such exposure not only lowers stress and anxiety but also has a positive impact on mood. 

Natural light, a critical element of outdoor settings, has been proven to elevate serotonin levels, which are linked to mood regulation. Additionally, sunlight is a vital source of Vitamin D, which is crucial for good mood as well as bone health and immune system function. Engaging with the natural environment allows for a recalibration of the senses, leading to improved mental clarity and a calm state of mind.

• Cortisol Reduction: Studies have found that forest environments can lead to significant decreases in cortisol levels, helping to alleviate stress.
• Blood Pressure and Heart Rate: The calming effect of natural settings can lower blood pressure and heart rate, indicators of stress in the body.
• Immune System Boost: Phytoncides, natural oils within forest plants, have been shown to enhance the function of the immune system, according to research published in 'Environmental Health and Preventive Medicine'.
• Mood Improvement: Exposure to nature and natural light not only reduces stress but also has been associated with increased energy and an improvement in mood and even self-esteem, as per findings in the 'Journal of Affective Disorders'.
• Concentration and Memory: Time spent in green spaces can improve concentration and memory performance, as demonstrated in a study published in 'Psychological Science'.
• Mindfulness and Creativity: Nature can enhance mindfulness and creativity, offering a space for reflection and the incubation of new ideas.

6.  Reducing Exposure to Chemicals in Your Environment

Reducing chemical exposure in our environment is a proactive way to support our nervous system and reduce stress. By choosing natural products and being mindful of the substances we come into contact with, we can create a healthier, more harmonious living space.

• Improved Indoor Air Quality: Using natural cleaning products and avoiding synthetic air fresheners can significantly improve indoor air quality, reducing the risk of chemical-induced stress on the body.  Phthalates for example reduces testosterone levels as confirmed by this scientific study.
• Hormonal Balance: Many chemicals found in everyday products are endocrine disruptors. Minimising exposure can help maintain hormonal balance, which is crucial for managing stress and mood.
• Neurological Health: Certain chemicals have neurotoxic effects that can exacerbate anxiety. By reducing these chemicals in our environment, we can protect our brain health and reduce anxiety symptoms.
• Skin Health: The skin is our largest organ and absorbs much of what we put on it. Natural personal care products reduce the risk of skin irritations and allergies, which can be stressors.
• Better Sleep: Chemicals can interfere with sleep quality by disrupting circadian rhythms. A cleaner living environment can contribute to more restful sleep, which is essential for stress recovery.
• Increased Sense of Control: Taking charge of what we bring into our homes can empower us and reduce feelings of anxiety about health concerns related to chemical exposure.

7.  Supplements - Herbal Remedies for Stress Relief

Among these, Ashwagandha, Lavender, Rhodiola Rosea, and Chamomile have emerged not only as symbols of natural wellness but also as subjects of scientific interest for their stress-relieving properties.

• Ashwagandha: Known as an adaptogen, it helps the body manage stress more effectively. Clinical trials have demonstrated its ability to lower cortisol levels and reduce the psychological and physiological markers of stress.
• Lavender: Often used in aromatherapy, lavender has also been taken orally in capsule form. Research indicates it can alleviate anxiety, improve sleep, and contribute to a more stable mood.
• Rhodiola Rosea: This herb has been studied for its fatigue-reducing and antidepressant properties. It's known to enhance the body's resistance to stress by helping to regulate stress hormone release.
• Chamomile: Traditionally used to induce relaxation and sleep, chamomile has been shown in studies to significantly reduce symptoms of generalised anxiety disorder (GAD).

When considering herbal supplements, it's important to consult with a healthcare provider, especially if you're taking other medications, to ensure they're an appropriate choice for your individual health needs. With the right guidance, these herbs can provide a natural complement to other stress-reduction techniques.  Please refer to our previous article which includes more background to Ashwagandha (KSM-66 Ashwagandha), Chamomile and Lavender.

8.  Diet and Stress Reducing Foods

• Blood Sugar Stability: Foods with a low glycemic index help maintain steady blood sugar levels, preventing the spikes and crashes that can trigger stress responses.
• Essential Nutrients: Magnesium, omega-3 fatty acids, and vitamins C and E are known for their roles in reducing stress. Foods like leafy greens, fatty fish, nuts, and seeds are rich in these nutrients.
• Gut Health: The gut-brain axis is vital for mental health. A diet high in fiber, prebiotics, and probiotics supports a healthy gut microbiome, which can reduce stress and anxiety levels.
• Hydration: Adequate water intake is essential for cognitive function and managing stress. Even mild dehydration can affect mood and energy levels.
• Antioxidant Intake: Antioxidants combat oxidative stress in the body, which is linked to mental health issues. Berries, dark chocolate, and green tea are excellent sources of antioxidants.
• Mindful Eating: The practice of mindful eating—paying full attention to the experience of eating and drinking—can help reduce stress and improve dietary choices.

9.  Connect with Others: Social Bonds as Stress Relievers

Human connection is a powerful force in managing stress and anxiety. Whether it's a heart-to-heart conversation with a friend, joining a community group, or simply sharing a laugh with a colleague, social interactions can trigger hormones that counteract the body's stress response. We are social creatures by nature, and our relationships can act as buffers against life's pressures.

• Oxytocin Release: Engaging in social activities can increase oxytocin production, which is associated with lower stress levels and an improved ability to cope with anxiety.
• Reduced Cortisol Levels: Quality social interactions have been shown to reduce cortisol, the stress hormone, helping to calm the body's stress response.
• Increased Sense of Belonging: Feeling part of a community or group provides emotional support and can significantly reduce feelings of isolation and stress.
• Improved Resilience: Strong social networks can enhance resilience to stress by providing a sense of shared experience and mutual aid during tough times.
• Enhanced Mental Health: Regular social contact can help protect against anxiety and depression, contributing to overall mental well-being.
• Longevity and Health: Studies have linked strong social ties to longer life expectancy, better health outcomes, and improved recovery from illness.

10.  Aromatherapy for Stress Relief

Aromatherapy taps into the profound power of scent to alter mood, cognition, and even physiological responses. Essential oils extracted from flowers, herbs, and trees can be used to create an atmosphere that promotes relaxation and reduces stress. The practice of aromatherapy involves diffusing these oils into the air, applying them to the body, or simply inhaling their fragrance to harness their therapeutic benefits.

• Lavender: Renowned for its calming properties, lavender oil is widely used to reduce anxiety, promote relaxation, and improve sleep quality.
• Peppermint: This invigorating scent can alleviate feelings of nervous tension and provide a natural energy boost when stress leads to fatigue.
• Eucalyptus: Known for its refreshing and cleansing aroma, eucalyptus can help clear the mind and reduce stress-related headaches.
• Lemon: The bright, citrusy scent of lemon has been shown to uplift mood, improve concentration, and reduce stress.
• Rose: Often associated with feelings of comfort, rose oil can help soothe emotional stress and ease anxiety.
• Frankincense: With a grounding, earthy aroma, frankincense is often used in meditation for its ability to deepen breathing and induce feelings of peace.
• Scientific Studies: In the study "[The effects of aromatherapy on stress and stress response by Ji-Yeong Sea, it was found aromatherapy with essential oils significantly reduced stress levels and stress responses, suggesting its effectiveness as a stress management method.

11.  Journalling: Reflective Writing for Stress Relief

Journalling is a therapeutic exercise that involves the practice of regularly writing down thoughts and feelings. This simple act can be a powerful tool for stress management, providing an outlet for expressing emotions, reflecting on experiences, and manage overthinking. It’s a way to declutter the mind, process events, and make sense of internal struggles.

• Emotional Release: Writing about challenges and feelings can provide an emotional outlet, similar to confiding in a trusted friend.
• Problem-Solving: Journalling can help in working through problems and finding solutions by laying out issues clearly on paper.
• Mindfulness Practice: Focusing on the present moment while journalling can enhance mindfulness, which is beneficial in managing stress and anxiety.
• Enhanced Self-Understanding: Regular journalling can lead to greater self-awareness and understanding of personal triggers and stressors.
• Tracking Progress: Keeping a journal allows for tracking progress over time, which can be motivating and stress-reducing as one notices positive changes.
• Clarifying Thoughts and Feelings: Writing helps to clarify thoughts and feelings, making it easier to understand oneself and the situations one faces.
• Scientific Study: This study conducted by Joshua M. Smyth and colleagues, explored the effects of 12-weeks of journalling. The study found journalling was associated with decreased mental distress and increased well-being. It also showed reductions in depressive symptoms and anxiety after one month, and greater resilience after the first and second month

12.  Phone and Screen Time: Balancing Connectivity and Well-being

In the digital age, our phones and screens are both windows to the world and sources of constant demand on our attention. The never-ending stream of notifications, messages, and updates distracts and unsettles the mind leading to increased stress. Managing screen time is not about disconnecting completely but finding a balance that supports mental health and well-being.

• This study, titled “Effects of limiting digital screen use on well-being, mood, and biomarkers of stress in adults - npj Mental Health Research,” investigated the impact of reducing recreational digital screen use on mental well-being, mood, and stress biomarkers in healthy young and middle-aged adults. The study found significant improvements in self-reported mental well-being and mood in the intervention group compared to the control group.

13.  Sleep for Stress Relief

Quality sleep is not a luxury—it's a cornerstone of good health and an essential component of effective stress management. During sleep, our bodies undergo repair and rejuvenation, our brains consolidate memories, and our nervous systems get a much-needed break. Poor sleep can exacerbate stress, while stress can make it harder to get a good night's rest, creating a challenging cycle.

• Mood Regulation: A good night's sleep can improve mood and reduce irritability, which are often heightened by stress.
• Cognitive Function: Sleep is vital for cognitive processes; without enough sleep, our ability to concentrate, make decisions, and remember information is impaired.
• Sleep and Stress Reduction: Sleep helps to regulate the hormones that are associated with stress, including lowering cortisol levels and balancing adrenaline.
• Immune System Support: Adequate sleep supports a healthy immune system, which can be compromised by chronic stress.
• Physical Health: Consistent, quality sleep is linked to a lower risk of health issues like heart disease, diabetes, and obesity, which can be exacerbated by stress.
• Recovery and Repair: Sleep allows the body to repair itself from the stresses of the day, both physical and mental.
• Scientific Studies:  The study titled "Sleep loss results in an elevation of cortisol levels the next evening" by R. Leproult, G. Copinschi, O. Buxton, and E. Van Cauter, found that partial and total sleep deprivation in young men led to increased evening cortisol levels. This suggests that even partial sleep loss can disrupt the recovery of the hypothalamo-pituitary-adrenal (HPA) axis, potentially affecting stress response and metabolic and cognitive functions.

14.  Maintaining Boundaries: Essential for Stress Management

Setting and maintaining healthy boundaries is a critical aspect of self-care and stress management. Boundaries allow us to protect our energy and emotional well-being by clearly defining what is and isn't acceptable in our interactions and relationships. They are the personal limits we set with other people, which dictate what we find acceptable and unacceptable in their behavior towards us. Some of us are too concerned pleasing unimportant people in our life.

15.  Self-Care: Simple Steps, Profound Benefits

Self-care is an essential practice for managing stress and enhancing overall well-being. It's about taking the time to do activities that nurture you both physically and mentally. 

• Nature Walks: Stepping outside for a walk, especially in green spaces, can clear the mind and reduce feelings of stress and anxiety.
• Reading: Losing yourself in a good book can be a form of escapism that relaxes the mind and reduces stress.
• Stretching Before Bed: Gentle stretching can release physical tension and help prepare the body for a restful sleep.
• Massage: Receiving a massage can reduce cortisol levels and increase serotonin and dopamine, contributing to lowered stress.
• Yoga for Stress: Practicing yoga combines physical postures, breathing exercises, and meditation to reduce stress and improve flexibility and strength.  Sadhguru said this about yoga “It is about manipulating the body to a certain geometric perfection, to be in sync with the larger geometry of creation. The very way one sits can bring a certain balance and enhance one's perception”.
• Scientific Study: This study found that engagement in self-care activities among U.S. medical students is associated with a decrease in the strength of the relationship between perceived stress and quality of life, suggesting that self-care practices can buffer the negative effects of stress on overall well-being.