Top 7 Ways to manage stress naturally
Why Quick, Natural Stress Reduction Strategies Are So Important
Stress has become an unavoidable part of modern life. Many of us feel constantly overwhelmed, turning to comfort foods, unhealthy habits, or simply feeling too drained to get out of bed.
I know this feeling all too well. There were mornings when I was so tired and burned out that I couldn’t lift my head off the pillow.
But there is hope!
The key to my healing wasn’t just food or exercise (though both are important).
It was self-care—establishing rituals, setting boundaries, making healthy choices, and incorporating natural remedies.
Prioritising self-care sent me an important message: I am worthy of healing. And so are you.
Why Stress Management Matters for Long-Term Health
Reducing stress isn’t just about finding quick relief. It’s about building resilience and preventing the long-term effects of stress on your body and mind.
Chronic stress can:
Weaken the immune system
Disrupt digestion and sleep
Increase inflammation
Contribute to anxiety and depression
By integrating effective stress management techniques, you can take-back control of your emotional and physical well-being.
Here are seven powerful ways to naturally reduce stress and stay balanced.
1. Simple Breath Meditation
You’ve probably heard that deep breathing can reduce stress, but how often do you actually do it?
Next time you feel overwhelmed, breathe in and out slowly through your nose. This simple act counteracts the stress response, calming your nervous system within seconds.
Try this technique:
Inhale through your nose for a count of 4.
Hold your breath for a count of 2.
Exhale slowly through your mouth for a count of 8.
Even a few minutes of mindful breathing can help shift you from stress mode to a state of calm.
2. Write About Your Stress (Journaling)
Writing is a powerful way to process emotions, organize thoughts, and find clarity.
How to do it:
Set a timer for 5 minutes.
Write about what’s stressing you out and how it’s making you feel.
Explore solutions and ways you might be making the situation worse.
When the timer ends, choose to let go of the stress and shift your mindset.
Journaling provides a safe space to unload your thoughts and gain perspective.
3. Use Essential Oils
Essential oils can provide instant stress relief by directly influencing the limbic system—the part of the brain that controls your emotions.
Some of the best essential oils for stress include:
Citrus oils (Wild Orange, Bergamot, Lemon) – Uplifting and mood-boosting
Lavender – Calming and soothing
Frankincense – Grounding and balancing
How to use them:
Diffuse in your home or workspace.
Apply diluted essential oils to your pulse points.
Inhale directly from the bottle when feeling overwhelmed.
4. Engage Your Senses
Using your senses—sight, sound, touch, smell, and taste—can quickly shift your focus away from stress.
Try these simple techniques:
Listen to an upbeat song and dance.
Diffuse lavender or citrus oils for an instant mood boost.
Look at soothing images (nature scenes, family photos, or calming colors).
Drink a cup of herbal tea mindfully, savoring each sip.
Engaging your senses helps ground you in the present moment and break the cycle of stress.
5. Get Moving
Physical activity is a powerful stress reliever that releases endorphins (feel-good hormones) while reducing cortisol (the stress hormone).
You don’t have to run a marathon—just move your body in a way that feels good:
Take a brisk walk
Dance to your favorite song
Stretch or do yoga
Play with your kids or pets
Even five minutes of movement can improve your mood and lower stress levels.
6. Laugh More
Laughter is one of the fastest ways to shift out of stress mode. It:
Increases oxygen intake, boosting circulation
Reduces cortisol and adrenaline
Releases endorphins, helping you feel happier
How to add more laughter to your day:
Watch a funny video or comedy show.
Spend time with people who make you laugh.
Recall a hilarious memory.
Laughter is contagious—so spread it around!
7. Physical Touch
Human touch is essential for reducing stress and boosting well-being.
Touch increases oxytocin (the bonding hormone), which promotes feelings of trust, safety, and relaxation.
Ways to incorporate more positive touch:
Hug friends and family often.
Hold hands or snuggle with your partner.
Get a massage (or give one!).
If you don’t have someone to hug, even self-touch (placing your hand on your heart or giving yourself a gentle squeeze) can be soothing.
Final Thoughts
Stress is a part of life, but it doesn’t have to control you. By incorporating these natural stress relief techniques, you can build resilience and maintain balance—even in challenging times.
Which of these strategies will you try first? Let me know in the comments or share this post with someone who could use a little stress relief!
Ready for More Stress-Relief Tips?
Follow me on Instagram for daily wellness inspiration: @rachnastearcoaching
What is a Functional Medicine Health Coach?
It all begins with an idea.
In a world where health and wellness often feel like an overwhelming maze of conflicting advice, quick fixes, and fleeting trends, finding a path that truly works for you can be challenging. That’s where a Functional Medicine Health Coach comes in—a guide, educator, and ally in your journey towards optimal health.
As a Functional Medicine Certified Health Coach, I’m passionate about helping people like you discover the possibilities of health and wellness.
But what exactly does a Functional Medicine Health Coach do? And how can working with one transform your life? Let’s dive in.
The Holistic Approach of Functional Medicine
Functional medicine is built on a foundation that views each person as a unique individual, with interdependent parts that contribute to their overall health. Instead of focusing solely on symptoms, functional medicine seeks to understand and address the root cause of DISease.
This holistic approach considers everything from diet and exercise to stress levels, sleep quality, and even emotional well-being.
As a Functional Medicine Health Coach, my role is to support you in making health-related decisions and incorporating lifestyle changes that promote balance and well-being. I don’t treat diseases or prescribe medication; instead, I work with you to create a personalised plan that aligns with your unique needs and goals.
Moving Beyond Symptom Management
One of the most common pitfalls in both conventional medicine and many alternative health practices is the tendency to treat symptoms rather than addressing the underlying cause.
While symptom management can provide temporary relief, it often doesn’t lead to lasting health improvements.
For example, if you’re dealing with chronic fatigue, a conventional approach might involve prescribing medication to boost your energy. However, this doesn’t address the underlying issues that could be contributing to your fatigue, such as poor diet, lack of exercise, or chronic stress. As a Functional Medicine Health Coach, I help you explore and address these underlying factors, guiding you toward sustainable health improvements.
Tailored Health Plans: One Size Doesn’t Fit All
When it comes to health, there is no one-size-fits-all solution. We are all unique, with different genetics, lifestyles, and preferences. A diet that works wonders for one person might not be suitable for another, and the same goes for exercise routines, stress management techniques, and sleep habits.
As your health coach, I work with you to create a plan tailored specifically to you. We’ll consider your unique needs, preferences, and challenges to develop a strategy that supports your journey towards optimal health. Whether you’re looking to improve your diet, get more active, manage stress, or sleep better, I’ll help you find the methods that work best for you.
Navigating the Health and Wellness Landscape Safely
The health and wellness industry is flooded with trends, fad diets, and supplements, many of which are backed by slick marketing campaigns rather than solid science. It’s easy to get sucked into trying the latest “miracle cure,” only to find that it doesn’t work—or worse, that it actually harms your health.
As a Functional Medicine Health Coach, I’m here to help you navigate this landscape safely. I’ll guide you towards evidence-based practices that gently nourish and support your body’s return to health. Together, we’ll cut through the noise and focus on what truly works for you, ensuring that the changes you make are safe, sustainable, and effective.
The Power of Accountability
One of the biggest challenges people face when trying to make lasting health changes is accountability. It’s easy to start a new diet or exercise plan with enthusiasm, but maintaining that momentum can be difficult—especially when life gets busy or obstacles arise.
This is where having a health coach can make a significant difference. As your coach, I’ll help you stay accountable to your goals, providing the support and encouragement you need to stay on track. Knowing that you have someone in your corner, cheering you on and holding you accountable, can dramatically increase your chances of success.
Education and Empowerment
In addition to providing support and accountability, a Functional Medicine Health Coach is also a teacher. I have knowledge of foods that can heal, exercises that are optimal for your body, stress management techniques that can reduce tension, and nutrients that can help restore balance. But my goal isn’t just to tell you what to do—it’s to empower you with the knowledge and skills you need to make informed decisions about your health.
I’ll help you cut through the overwhelming amount of information available online and focus on what truly matters for your well-being. By educating you on the principles of functional medicine, I’ll empower you to take control of your health and make choices that support your long-term vitality.
Your Ally in the Journey to Wellness
Perhaps one of the most important roles I play as a Functional Medicine Health Coach is that of an ally. I’m here to support you every step of the way, but I can’t do the work for you. If you’re willing to take the necessary steps to change your lifestyle, I’ll be there as your cheerleader, offering guidance, encouragement, and unwavering support.
I want you to succeed just as much as you do, and I’ll do everything I can to help you achieve your goals. Whether you’re struggling to stay motivated, feeling overwhelmed by the changes you need to make, or simply need someone to talk to, I’ll be there to support you.
How Can a Functional Medicine Health Coach Help You?
If you’re tired of trying to make health changes on your own, and you keep falling short of your goals, it might be time to consider working with a Functional Medicine Health Coach. Here’s how I can help:
- One-on-One Coaching: I work with clients individually, either in person (If you are in Jersey) through phone calls or video chats. This allows me to support you from the comfort of your own home, no matter where you are in the world.
- Dietary Guidance: Has your healthcare provider recommended dietary changes, but you’re not sure where to start? I’ll help you navigate these changes, offering practical advice on how to shop, cook, and eat in a way that supports your health.
- Lifestyle Support: Whether you’re looking to improve your sleep, reduce stress, or incorporate more movement into your day, I’ll provide the tools and techniques you need to succeed. From mindfulness practices to personalized exercise routines, I’ll help you create a lifestyle that promotes well-being.
- Joy and Fun: Health isn’t just about eating right and exercising—it’s also about finding joy and balance in your life. I’ll help you create a life that’s not only healthy but also fulfilling and fun.
Are You Ready to Transform Your Health?
If you’re ready to say goodbye to old habits, embrace new possibilities, and take control of your health, then then let’s work together. A Functional Medicine Health Coach could be the key to your success. I’m here to help you navigate the challenges, celebrate the victories, and support you every step of the way.
Remember, the journey to optimal health isn’t a quick fix—it’s a lifelong commitment. But with the right support, knowledge, and tools, you can achieve the lasting changes you’ve been striving for. So, if you’re ready to put in the work, I’m here to help you succeed. Let’s embark on this journey together and create a future where you feel your best, live your best, and enjoy every step of the way.