After years of struggling with sadness, tension, and a lack of control, I am happy to create a massive list of all the methods that have worked for me. Life was hard pre-pandemic, and after the various lockdowns, I felt totally lost and out of wack. I know you felt it too.
It was hard to wake up and not feel the weight of my brain weighing in on itself, and I had to make an effort to maintain my lifestyle, although there was very little supporting my life goals. Couple that with the fact that I still cared for children and found the motivation and strength to model perseverance.
I have a list of the best natural stress relief tips that have worked for me throughout my life. I did not come up with this list overnight. It has taken me years of practice and hours of conscious acceptance to get close to admitting that I need help in the way my body and brain crave.
For some, try to fly solo; others, ask for help.
Stress affects people in different ways. Some tips may work, and others may not. There are various stages to grief, and depending on where you are in your healing, you could try one method and avoid another for safety reasons. That is just fine. Trial and error can be exhausting, but it is essential to keep trying.
Nature
Getting outside is probably the most obvious, but it is so undervalued. Being out with nature helps us to reconnect with ourselves and disconnect from artificial entertainment. There are animals to learn from, clouds to study, and tons of opportunities to connect with your artistic side.
Getting outside provides different ways to activate and strengthen the various parts of the brain. When you use other areas of the brain, the tired or stressed systems get some relief.
It can be very challenging for some people, depending on the location. Try to use what you have to get an outside perspective. Anything you try is better than nothing. Use what you have, when you have it, to get outside.
Opening a window could be a start for some, while picking from a local pea patch could help another. Sitting outside on a bench and watching squirrels or traffic may be appropriate if this is your setting. Dipping your toes in a small creek or getting a breath of cold, snowy air might be more your territory.
If you have a space outside to use for gardening, you should use it—any way you can.
Getting out in nature is beneficial because it lowers cortisol levels, and encourages you to get out of your mind. If you have young children, read this post on different ways to help teach your kids how to garden.
Epsom salt baths
If you have ever had a hard day physically, you know the benefits of a nice hot bath. Baths help you to cleanse, relax, and slow down.
Most Epsom salts have essential oils that help soothe your spirit and promote the use of another sense. Feel the warmth. Use soft towels and body scrubs. Baths help you to be mindful and to take deep breathes because you aren’t doing anything else.
If you are struggling with racing thoughts, admit that it’s a problem and use your bath time to feel the pressure of the thoughts and just be aware of their presence.
It is excellent to incorporate mindfulness exercises into your bath routine if you have some. Baths can feel personal, so it may feel challenging to try.
Be with your body and start this process with you to learn more about your stress management techniques. Try things you may already have around your house to enhance your bath routine; hot tea, calming music, and oil diffusers.
If it is chilly out, I recommend opening a window during your bath or shower. Feeling the cool breeze while you are warm helps you stay grounded and feel present.
Acupuncture
I have heard that acupuncture helps with everything, seriously. Why it isn’t more available probably depends on your area. It is controversial, and some say it is ineffective and unscientific, while others say it eliminates symptoms. It is natural, has very few side effects, and is cost-effective.
Acupuncture works by understanding meridians, Qi, anatomy, and inserting needles into the skin to promote energy and blood flow.
Acupuncturists typically hold master’s degrees or higher and have years of experience. People go to acupuncture for addiction, depression, headaches, sinuses, congestion, motivation, and physical pain. They ask many questions related to your pain, assess your body, tongue, check your pressure, and tap certain areas of your body to determine where to insert the needle. You sit on a comfy chair for a brief time, 10 to 30 minutes, and just be there with the needles and your body.
I have been using acupuncture personally for six years and feel relief after just a visit or two. After suffering from depression, physical pain, and major addiction, I was worried that acupuncture would waste my time, but it didn’t. It helped me understand my pain better, so I can manage it better now.
I have read from tons of other people –anecdotal, of course– who suffered from stress, anxiety, and addiction that have agreed it helped them feel more like themselves. If it is available in your area, I recommend you try it.
Facial tapping
Similar to acupuncture, facial tapping activates energy and relieves stress. It is based on the meridians and is most commonly used on the face, although it is also done on the neck, chest, and stomach. When you are mindful of your problems or strong emotions, facial tapping can help you feel more balanced, aware, and accepting of yourself, as the goal is to intercept negative thoughts and feelings that contribute to poor health.
When you apply pressure to areas of your face or neck via tapping, you focus for a moment on yourself and reassure yourself through verbal mantras.
- If you are feeling tired, you could say something like, “I woke up. I am here. This is now.”
- If you are overwhelmed, you could try listing your worries, “It is school. It is family. It is work.”
- If you feel low self-esteem, you can repeat, “I am loved. I am worthy. I am safe.”
- Other doctors recommend using longer verbal mantras like, “I feel overwhelmed with my kids. I accept any way I feel and I accept any way that I react to their behaviors.”
Combine tapping areas of your face –middle of the forehead, chin, undereye area, cheeks, and temple– while repeating a mantra that suits your emotional needs to be present and grounded.
Use two or three fingers to tap the face and try different patterns and tempos firmly. I like to use a specific rhythm to my tapping.
Tap in any way you want that feels good for you. I tap in measures of eight beats and relatively firm and quickly with a lot of pressure and many areas of my face and neck.
Facial tapping is a recent discovery in my vault of self-care tips, and I have found that it helps every time I do it. I tap in the shower, during lunch, and when I put my night cream on before bed.
During the thick of my isolation during the quarantine, I was tapping five times a day, just to get through the day. It instantly helped me feel awake, present, and accepting of the massive problems I had piling in my laptop and the children screaming on my couch– Momplex anyone?
There is a video linked below and a great article here to help you understand it better. Incorporate tapping into your routine to see if it helps you!
Massage Therapy
The benefits of massage therapy are vast. Massages help stress relief because you connect with your body through pressure and give your body some attention. When we ignore the signs our body gives us to relax or calm certain areas, the stress builds. Massage helps us slow our routine and pay attention to our cues.
Try to think of a child’s playset –like a creaky old wooden one– and visualize ten 8-year-olds on it. They are jumping and flailing and just having a good ol’ time. Is your playset looking a little tired? Now think of the stress that builds in your body when you fail to acknowledge it. I am feeling an awful lot like a broken playset these days, you?
There are different methods to massage therapy, and most use a combination of pressure, essential oils, and stimulation to release tension throughout the body. Massage therapy allows you to communicate with someone who understands the body and tailor your experience to your physical or mental needs.
Prayer
Use prayer to promote wellness and brain activity. Many people use spiritual means to stay focused, energized, and grateful. Prayer gives people the strength they need to combat anxiety and fear. It promotes positive energy and keeps people hopeful and confident when they feel drained.
When you use prayer for stress relief, you can verbalize stressors and find solutions to your problems. Talking aloud allows you to connect the brain and the body. You give yourself the space you require for healing as you find the words you need to articulate.
Many people use family prayer to encourage learning family values and deeper communication. Learn to be patient and set goals during prayer. Be gracious and kind to increase energy flow and use positive mantras for success.
Exercise
Increasing blood flow and heart rate are just a couple of reasons why exercise helps control stress levels. And getting outside to stretch and strengthen your body –even better! Exercise is a proven way to release cortisol –stress hormone– elevate moods and improve sleep patterns.
You allow your body to feel physical resistance during exercise, accomplishment when you succeed at a rigorous routine, and connect with your body after feeling distant.
Suppose you have succeeded at a challenging physical routine, great! If you need help starting an exercise that fits your needs, I recommend starting small and working your way into a stricter regimen. If you feel more of an intermediate vibe, add small things to your routine to increase your physical energy.
It should be about stress relief. Please try not to pressure yourself into doing more than your body can handle.
You need to know what you can handle, and that takes time a lot of time. The goal of exercise should be to relieve your body of stressors. Don’t add more stressors by comparing yourself to others or trying to exert yourself. Remember, shows, articles –like this one– and Youtube videos provide detailed instructions and ideas for learning. They are not trying to force you to do something.
Workout guides and suggestions should be viewed through a curious lens to promote success because when you become interested, you try new things. If you cannot do something that an exercise guide asks you to try, take an element of that posture or routine to see if it is more applicable to your lifestyle. And remember– breathe!
Macronutrients & Micronutrients
A good diet is a typical answer for combating depression and stressors. There are many elements to people’s diets they don’t often understand, and it is challenging to decide which benefits you and why. Many people eat specific ways to protect themselves –emotionally, physically, sexually– and forget that there are other options to try. It is okay to eat any way that you would like. When it starts getting in your way, it is no longer servicing you, your body, or your emotions.
Macronutrients are the different sources of energy that your body often needs to survive –carbohydrates, proteins, fats. Each macronutrient has a calorie, providing energy for the body. They are important for cell growth, metabolism, and function. These nutrients are in foods like grains, rice, pasta, bread, and cereal.
Micronutrients are different sources of chemicals in your food like vitamins, minerals, and antioxidants your body needs for its skin, blood, immunity, and cell membranes. Micronutrients are dark greens, fruits, vegetables, whole grains, beans, meats, nuts, and seeds.
When your body lacks the nutrients it needs to function, it feels tired, weak, and stressed. Brains have difficulty concentrating on tasks, and memory suffers when nutrients are not in a rich supply. These signs tell us to change, and it’s our job to protect and nourish ourselves so we can function properly and efficiently. If we ignore our fatigue, hunger, and anxiety, we simply fail to acknowledge our disfunction.
Aromatherapy
Using essential oils in conjunction with massages, baths, and different stress therapies is a lovely way to slow down and encourage mindfulness. Aromatherapy activates the olfactory system and gives you a moment to be present with your body as you indulge in the senses.
Aromatherapy helps with staying calm, relaxed, and grounded. There are many different types of essential oils; some you may already own or have in your garden. Lavender, rosemary, mint, lemon, and clove are just a few that come to mind.
Use essential oils in diffusers, natural oils sprays, or dab a bit on your neck to provide a moment of clarity and peace. Aromatherapy is natural, there are no side effects, and oils are inexpensive.
If you have herbs outside, try tying them up and putting them around your house. Some herbs –like rosemary– are potent, so you can smell them even when they are fresh.
If you want to get crazy, try a DIY essential oil recipe to make your own unique oil!
Neurofeedback
Probably an uncommon stress suggestion, but neurofeedback, or Neurotherapy, kind of saved my life during the pandemic. This powerful therapy is a natural way to activate or suppress feedback loops to manage everyday stressors, routines, and habits.
Using music, or video games, this therapy teaches the brain healthy patterns through reward-based computer feedback.
Neurofeedback is hard to find and expensive. I would love to continue talking about it so more people can benefit from the therapy.
I have experienced many types of mental and physical treatments, and while most were helpful, none compare to the effects neurofeedback had on my life. It helps with sleep patterns, overstimulation, depression, headaches, and overall wellness.
Facial mists
Facial mists are simple but effective, natural, and fun. Along the lines of aromatherapy, facials mists are a great way to activate the senses and give your face a little boost.
Try using natural lavender, rose, or olive oil mists to hydrate and awake the face when you feel tired, dry, over-worked, or grumpy.
Incorporating small habits helps us feel on track with our self-care journey and worth the effort. Starting small, like with facial mists, gives us small opportunities to get on the same page with our needs which can feel repetitive. That is fine; let it feel repetitive.
There is virtually no harm in a light spray, given it is a fine mist and not a narrow stream –don’t spray directly into your eyes!– so doing something small like spraying the face a few times a day will help your routine and give you a chance to do something just for you. You might even remember to glug down a bottle of water!
Jaw relaxation exercises
Learning to relax parts of the body is one of the best ways to combat stress. Once you have mastered breathing routines, you might find that your jaw is a source of pain or brain fatigue.
Our jaws are a vital muscle and get tight and can cause a lot of discomforts. You may need to rub the areas around the jaw, temple, and forehead to relieve tension or go to a physical therapist for more suggestions.
Try relaxation exercises in the shower, or before bed to maximize benefits. As with any physical therapy, jaw stretches combined with other routines make small changes more powerful because they happen together. All the small changes begin a powerful personal transformation.
Try learning jaw exercises and singing practices to build off the tremendous benefits each provides.
Dr. Adam Fields uploads incredible videos on jaw relaxation exercises and does a great job explaining the benefits of this routine. His kind and gentle approach will allow you to try without judgment or fear of failure.
Talk therapy
Talking is a tried and true method for stress because it helps us get out of our way. When the words swirling around our heads get a chance to release, they become a memory and no longer control how we feel about ourselves.
It is great to talk about the problems we are having and the solutions we would like to try because they are part of healing and grief. They are less likely to get executed when they get stuck in our minds because they continue to morph and change into different scenarios.
There are different types of talk therapy if you want to try with a mental health professional.
- Psychoanalysis, the original form of therapy created by Freud, is used for identifying patterns and habits.
- Cognitive-behavioral therapy is for those struggling with habits and patterns that want to change their behaviors.
- EMDR is a form of talk therapy that helps identify tension in the body associated with memories.
- Dialectical Behavioral Therapy is a form of therapy used for mindfulness and habit reversal.
If you cannot find a therapist, start with a friend who can listen and remain objective to your dialogue. You might need to say, “Please don’t judge me.” or “I need to talk without feeling verbally attacked.” to help your partner understand your goal. It is normal for this to take a few times too.
Friends talking to friends typically want to interject with quick solutions and similar experiences. If you crave a listener, you must be clear about this goal, so the friend understands that you don’t want to find a solution yet or cannot listen to them because of overwhelming thoughts.
It is an experience and a normal part of life. It is okay when it feels challenging. Keep trying.
Breathing exercises
Remember to breathe. Yes, we have all heard it, but how many of us cognitively try to incorporate breathing routines into our busy day? Breathing is your friend. You are breathing, right?
The goal of breathing exercises should be to be present with your body and your brain and take it wherever your need to focus more. You may say, “but when I take deep breaths, my back hurts.” That is actually the whole point.
Try to feel your pain, acknowledge that it is present, and feel your thoughts as they arise. Part of the reason breathing can be so powerful is that we give ourselves enough time to process our personal needs.
We focus heavily on work, family, and other responsibilities and forget that it can be just as easy to be busy in a way that benefits our bodies and our minds.
- When breathing, start in a comfortable position where nothing is dragging or pulling you down. You can focus your eyes on a painting, the wall, or even close them if you prefer.
- Feel your breath and become more aware of what you feel in your body and your brain as you begin to inhale and exhale slowly.
- Be attentive to the areas that you feel and feel them.
- Let your thought patterns crash against your mind like a wave in the ocean and feel them dissipate into your memory.
- There are no solutions during breathing routines because there are no problems, only awareness.
Please don’t judge your racing thoughts. Listen to them, thank them, and move on.
Singing
Singing is a healthy habit that elevates moods and brings people together. I have always loved to sing and recommend it whenever people are feeling down.
Singing teaches people to control their vocal cords, calm the jaw, and strengthen the stomach muscles used for breath. When you sing correctly, you not only sing well, but you relax.
Most people are usually singing incorrectly, but when you learn simple techniques for proper voice strength, you are actually learning to relax certain areas of the face, neck, jaw, and chest. Relaxing is the opposite of stress, right?
My favorite vocal coach, and Youtuber, Victoria Rapanan, has many videos on tension, tightness, and posture.
Even if you aren’t learning how to sing, it is still useful to learn about anatomy because you will learn which parts of your body experience the most stress during singing.
I highly recommend adding singing to your natural stress-relief routines.
Mindfulness
Mindfulness is an idea that is suggested for meditation, massage therapy, breathing exercises, aromatherapy, and warm baths. The concept is to be fully aware and conscious of racing thoughts and practice slowing down to become more connected with your body and your brain.
Try being mindful while you are practicing breathing and learn how to scan your body for more information. Our bodies are talking to us all the time, and other stimuli are often more powerful. Feel your power and pay attention to the signs that your body gives you.
Body scanning works by spending a moment on a specific part of the body and feeling it intensely for that moment. It is typical to start on one small area and move your way around the body.
A foot scan, for instance, can begin by feeling the toes and then moving your way up to the ankle, then the lower leg. Begin small, don’t pressure yourself to go quickly, and try not to feel like you are doing it incorrectly.
Meditation and mindfulness routines are useful because they help us connect our brains and bodies when we feel overwhelmed by external stimuli. Thich Nhat Hanh is a great resource for understanding mindfulness and has written books on the subject too.
Masturbation
Touching your body is a very natural way to combat stress and anxiety. It is a healthy, normal habit despite what people say and the stigma that masturbation might have. Like massage therapy, it reduces tension, uses pressure to connect with your body, and teaches you to pay attention to your personal cues for pain relief.
If this is a worrisome thought for you, try massaging your stomach if you have stomach pain or rub your neck if there is tension there. Remember that you have the option to feel pleasure and learn what your body enjoys.
You might need to learn this skill, and that is okay. We aren’t born understanding what our body feels is pleasurable; it is a learned skill. Begin with an area that needs attention if you are hesitant. Feel your skin and apply pressure to stimulate and warm your skin.
If you can identify how you enjoy feeling sexual arousal, try adding it to your routine more often to see if it helps relieve daily tension or fatigue. Incorporate other ideas from this article to maximize your time with yourself, like hot teas, breathing, and bathing.
Herbs
There are plenty of herbs and flower roots that have been found to support focus, improve mood, and stimulate energy.
It is best to talk to a natural doctor if you consider adding quantities (like lots and lots) of herbs into your routine. Another person who understands your goals can monitor your progress and add or eliminate as needed.
If it is about stress relief, the more people in your court, the better because then you don’t need to worry about dosage or quantity. It is just a safety measure. Small amounts are usually fine.
Herbs are in capsules, steeping bags, tinctures, and cooked with food. It is easy to incorporate small amounts of herbs into foods like rosemary with chicken or mint in your tea.
A lot of store-bought teas have plenty of herbs in them already. Some might have the name right on the box like “Kava,” while others might say, “Stress Relief Blend.” Use your common sense, and don’t drink eight cups of one kind in a single sitting.
Capsules and tinctures should be monitored by a doctor for efficacy. Follow the instruction label if they are over the counter or were purchased online, and contact a pharmacist or the seller if you are confused.
Try to get herbs that are organic, non-GMO, and free of artificial fillers or colors.
Creative Expression
Feeling free of stressors often requires creation. Sometimes people get used to more artificial stimuli and forget that our personal achievements have a lot to do with how we view our body and our self-worth.
There are many ways that people incorporate creativity into their daily lifestyles, from sewing, cooking, gardening, and applying makeup.
Some other ideas for creative expression usually involve art. Painting, drawing, coloring, pasteling, woodworking, sculpting, and digital art are all worth trying. Writing poems and journaling are also great ideas if you prefer to use words.
Try documenting your progress if this helps you feel good. Sometimes it is helpful to take pictures, keep binders, or even use the internet to store your creativity. Showing yourself that you have started something small and watched it grow as you learn improves self-esteem.
Teas
Hot beverages are really good for your body. They improve digestion, keep your spirit warm and cozy, and are usually delicious. Most hot teas use a combination of herbs, some listed above, that help improves your overall clarity and mood.
Others are just the herb flying solo. Whichever you prefer trying, get a kettle and a mug and get comfy. Give yourself a long moment to relax, read a magazine and forget about the mess. The real mess is in your head.
Time management
A lack of time is a huge contributor to stress. Procrastination just isn’t a good idea, and it is glamourized by people who think it is funny to choose your fate. That is fine until it’s not.
If you think time management is a problem for you, consider whether it is getting in the way of meeting new people, gaining clients, or new opportunities. It doesn’t have to be such a big deal. It can be all the small things that add up to extra hours by the end of the day. Spend this time in the bath or sitting outside with tea and a book.
If you have a lot of responsibilities, it could be that you need to trim the weakest link to strengthen an opportunity for a more desirable responsibility.
- Try using timers, digital planners, and whiteboards. Learn what requires the largest amount of your time and find a way to eliminate that stressor.
- If you have many kids, don’t sort their laundry after you wash them, give them separate bins to put their laundry in and wash them one load at a time, so they don’t mix. That way, you won’t spend hours sorting clean laundry. It sounds counterintuitive to do many loads, but it is usually the sorting that takes the longest time, not the washing.
- Post a lengthy piece of paper down a wall and tell your family to write things down that they need from the store as they think about them instead of spending hours trying to write a list and guessing what everyone needs. This way, when you write out your grocery list, it is all there on the wall.
If you are perpetually late with few responsibilities, consider what is getting in your way to become more aware of that stressor. Once you identify what contributes to your lateness, work on being present in that moment of grief to stay grounded and strong with your goals.