5 Natural & Easy ways to Reduce Stress

In today’s fast-paced and hectic world, stress seems to be a “normal” part of life. According to a Gallup Poll from 2019, 55% of Americans reported being stressed on a typical day. There are different types of stress, not all are negative, and not all impact our health in an adverse way.

The American Institute of Stress breaks stress down into 4 types: Acute, Chronic, Eustress and Distress. Below are examples of the various kinds.

• Acute Stress- Fight or flight.  The body prepares to defend itself.  It takes about 90 minutes for the metabolism to return to normal when the response is over.
• Chronic Stress- The cost of daily living: bills, kids, jobs, etc. This is the stress we tend to ignore or push down.  Left uncontrolled this stress affects your health- your body and your immune system.
• Eustress- Stress in daily life that has positive connotations such as: marriage, promotion, baby, winning money, new friends, graduation
• Distress- Stress in daily life that has negative connotations such as: divorce, punishment, injury, negative feelings, financial problems, work difficulties

Interestingly enough, there is no agreed-upon definition of stress in the scientific community, which makes it difficult to measure. But I think that we can all agree that when we experience “negative” stress, we know it. The good news is that there are many ways you can help your body, mind and soul by reducing stress naturally. There are also natural products, like essential oils, that can help.

Get More Physical Activity

If you are experiencing stress, and let’s face it, who isn’t these days, one of the best ways to manage it is to get active. By active, I do not mean you need a gym membership- they aren’t open anyway. You don’t need workout equipment.  When it comes right down to it, you just need yourself!

According to the AADA, Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.

The next time you are feeling stressed, try these easy activities:

• Go for a walk, jog or run
• Pack the kids up and go to a local park to explore the nature trails
• Plant some flowers or veggies in your yard
• Go outside and pull some weeds
• Crank the music up and have a dance party! (this is my favorite!)

Take Time for Quiet Time

Quiet time means different things to different people. Maybe you like to retreat to the bathroom for some solitude in the tub. Maybe you enjoy meditation. Or maybe you prefer sitting quietly with God and praying. Whatever your preference, the next time you are feeling frazzled, take a break and breathe. Spend a few minutes by yourself, even if that means hiding in the closet! (I have actually done this before. With two young kids, you gotta do what you gotta do!)

When you take a silent break, you renew your mental and physical energy because your resources aren’t being used up by the external stimuli around you. Essentially, you are “resetting” yourself, helping to bring back proper mental balance.

Having a few minutes during the day to yourself, with no phone, computer, TV, kids, etc. can do wonders for your stress levels. Breathe deeply, enjoy the alone time, and reset.

Practice Gratitude

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Robert Emmons, a well-known mental health specialist, conducted multiple studies on stress and health which indicated that gratitude effectively releases stress hormones and increases positive emotions like happiness. Commitment to daily gratitude practice reduces an array of negative emotions and is considered a natural stress detox for the mind and body.

Studies have shown that people who feel more grateful to Him, are healthier and stress-resilient in life (Krause, 2006). An experiment conducted on three groups of individuals revealed that older men and women felt more grateful to God for their lives, and scored a high stress-tolerance index than others.

The daily practice of gratitude may not be an immediate form of stress reduction. However, over time, if we are intentional about acknowledging our blessings daily, we will be happier and less bogged down with negative feelings and emotions, causing our stress levels to decrease.

A couple of years ago, my friend told me that she started keeping a gratitude journal and it helped her immensely. So, I decided to give it a try. Every night, I would write 3 things from that day that I was thankful for.  With the craziness of life, I haven’t been doing it lately, but I fully intend to get back to it.  When I was journaling my gratitude, I was training my mind to focus on the positive. When you focus on the positive blessings in your life, it helps reduce your stress and anxiety.

Another way to practice gratitude is with a prayer journal. I ordered an awesome book on amazon for my friend at Christmas and ended up getting one for myself after she told me how much she enjoyed it. This particular journal has space for things that happen during the week that you are grateful for as well as space to write out prayer requests. I have found this to be very helpful and I highly recommend it. If you are interested in getting one for yourself, click here.

Using a gratitude jar is also a wonderful way to practice being grateful. You simply get a jar and at least once a week, you write something that you are thankful for on a piece of paper and add the paper to the jar. On New Year’s Eve or New Year’s Day, dump the jar and take time to count your blessings, reading over all of the wonderful things from the previous year can help you start the new year with the right mindset.

Eat Well

I know it might sound totally unrelated, but the food you eat can help keep your stress under control.  A study published in October 2017 in the journal Psychosomatic Medicine: Journal of Behavioral Medicine, has pointed to gut microbiota — microorganisms in the intestine comprised of good and bad bacteria — as an essential link to the relationship between what you eat and drink, and how you feel. Additional research showed that the amount and quality of nutrients you take in over time can impact the body’s neural circuits that control emotion, motivation, and mood. (August 2015 in the journal Stress)

“Microbiome health, or gut health, affects your mood, emotions, and psychological health,” says Alice Figueroa, RDN, MPH, a nutritionist in New York City and founder of Alice in Foodieland.

Fish, Dark Chocolate, Nuts, eggs, pumpkin seeds and yogurt, as well as foods high in fiber and/or vitamin C are a great place to start! If a “food list” is too overwhelming, just focus on eating whole foods over processed foods.

In addition to including those foods in my diet, I also take high-quality, all-natural vegan supplements, and a powerful probiotic.

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If you are interested in learning more about these supplements or if you would like to take advantage of the 30-day money-back guarantee, I have created a personalized link just for you click here.

Get More Sleep

According to the APA, adults who sleep fewer than eight hours a night report higher stress levels than those who sleep at least eight hours a night. On average, adults with lower reported stress levels report sleeping more hours a night than do adults with higher reported stress levels (7.1 vs. 6.2 hours).

8 hours of sleep seems to be the magic number for better mood, better health and less stress. Studies have shown that people who nap for an hour during the day and sleep for 7 hours at night still experience reduced feelings of stress.

Your goal should be to get 8 hours of sleep each 24 hour period. This can be accomplished by getting all hours at night or breaking it up into a nap and overnight sleep.

Essential Oils to help manage Stress

If you’re wondering where to buy essential oils, you don’t have to look far. 

However, be careful where you look, because many essential oils on the market are heavily contaminated or adulterated with synthetic chemicals. If you’re buying essential oils, it means you want something completely natural and safe. Make sure that you don’t inadvertently buy something you think is natural but turns out to be synthetic. 

When you want essential oils that are safe and effective, the most important thing to look for is purity. Pure essential oils allow you to reap the full benefits that nature has to offer. They can support you, empower you, and revive you. And when using only the purest essential oils, you can be confident that they are safe to use with your family.

But don’t be fooled. Many companies label their oils as “pure” but according to Dr. Axe, with the Essential Oil Institute, an oil only has to be 25% essential oil to call itself “pure”. The rest can be harmful chemicals and fillers.

​​​​​Remember, you usually get what you pay for, and essential oils are no different.

Essential oils are everywhere. You can find essential oils at grocery stores, online, and even in your neighborhood market. With so many choices, how do you know which essential oils are best?

When you use a bottle of doTERRA essential oil, there are no contaminants, fillers, or adulterations. Our oils contain only the essence of the plant/flower/fruit/tree in a bottle.

Every batch of doTERRA essential oils goes through a rigorous testing process—well beyond what would be considered “good enough.” After that, each oil is sent to an independent third party for further testing and validation. (https://www.doterra.com/US/en/why-doterra)

If you would like to add natural products to your daily routine to reduce stress, I have chosen 5 of the most effective essential oils available to help support you in your efforts. For questions on how to use doTERRA oils, please reach out to me via the contact form.

As a certified essential oils coach and wellness educator with doTerra, I would be happy to have a phone or zoom consultation with you to discuss your health concerns and recommend some products for you to use. Simply fill out the Contact Form on the Menu and I will be in touch!