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:

  1. Inhale through your nose for a count of 4.

  2. Hold your breath for a count of 2.

  3. 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

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