Learning healthy & natural ways to manage stress can positively impact you both physically & mentally.
Stress, it’s the hard part of life. Honestly, it’s inevitable at one point or another. We all deal with it.
A moderate level of stress is actually good for your body – it’s part of our normal human experience. You can experience acute stress when you’re preparing for a test, a promotion at work, household chores or your kiddo’s sports schedule.
But, even these day-to-day events can turn acute stress into chronic stress.
The thing is… learning how to manage stress is tough. It can quickly overwhelm you. So, instead of focusing on the level of stress, learn other skills, like organization or scheduling, to help you overcome stress.
When you don’t manage this stress, over time, it turns into chronic stress. This is where things can get messy, emotional, and hard to control.
I know this firsthand because I dealt with it on a regular basis. I used to live with chronic stress that took over my entire life.
It was horrible.
It affected the way I was with myself, my husband, my kiddos, my friends… everyone. It took time, but I climbed out of it with these natural remedies. I’ve even been able to help others get out of that rut as well.
So, what exactly is stress?
Definition of Stress
There are two different types of stress. Acute and chronic. Acute stress leads to chronic over time if it’s not managed and addressed. Here’s more information on acute and chronic stress.
Acute Stress
Acute stress is short-term stress we’re all subjected to eventually. Things that, sometimes, we can’t get away from, like:
- Your kiddo’s crazy sports schedule you’re trying to manage
- Difficult in-laws
- Your workload (and maybe even an unbearable boss)
- A recent car accident
- Divorce
The list can go on, depending on what recent life changes you’ve experienced. This is acute stress.
It’s around every corner.
Symptoms of acute stress include:
- Pounding heart
- Heavy chest
- Headaches
- Stomach pain
- Nausea
- Sweating
Did you know that mental health experts actually refer to this as resilience: how quickly you can recover from episodes of acute stress?
Our bodies are surprisingly good at dealing with this type of stress as long as we use coping skills and practice them regularly.
Chronic Stress
Uncontrolled stress that’s experienced for a long period is considered chronic stress.
Symptoms of chronic stress include:
- Aches & pains
- Insomnia
- Weakness
- Less socialization
- Unfocused thinking
- Appetite change
- Emotional withdrawal
- High blood pressure
- Depression
We can’t always control the amount of stress in our lives, but we do control how we react to these stressors.
This is the difference between acute stress (mild but managed) and chronic stress (not managed and prolonged).
Causes of Stress
There’s an endless list of why you could be experiencing stress right now.
It could be as simple as being overwhelmed with your or your children’s schedules. It could be more difficult such as parenting issues, a rebellious child, divorce, or the death of a loved one.
Here are some of the top reasons people are feeling stressed:
- Financial struggles & worries
- Health issues and symptoms
- Worry over politics
- Anxiety of social situations
- Depression due to family situations
- Stress over social media
- Loneliness
The great news is there are several natural ways to manage your acute stress before it turns into chronic stress.
6 Ways to Manage & Relieve Stress
Unlike many prescriptions, these six natural ways to manage and relieve stress show no adverse side effects.
They’re safe and effective. You don’t even have to wait at the pharmacy — you can get started in the comfort of your home right now.
1. Let Yourself Rest
This sounds simple, right? You’ve probably heard it a million times. You might have even responded sarcastically in your head with, “Easy for you to say, I don’t have a free minute to rest even if I wanted to.”
My schedule felt INSANE. I had every excuse to convince myself that I didn’t have it in my day to make any “me” time. I was wrong!
If you can carve out 15 minutes in your day, then you can find time to rest. It just looks a little different each day, depending on the amount of time you can give it.
Here are my favorite ways to pull rest into my daily routine based on the time I have:
1 HOUR:
- Take a nap (it’s heavenly)
- Read while cozied up in bed or in your favorite chair
- Go for a hike alone and soak up the beauty around you
- Meet up with a friend for lunch
30 MINUTE:
- Take a warm lavender Epsom salt bath (this is a regular for me)
- Sip on hot tea while watching your favorite episode on tv
- Get my nails done and pamper myself a bit
- Workout at home or the gym
15 MINUTES:
- Diffuse essential oils
- Write in a prayer journal
- Close your eyes and rest your mind
- Listen to worship music
I hope you can see that if you can find 15 minutes in your day somewhere, you can find time to rest and restore your mind and body. It’s really that simple.
2. Use Essential Oils
Essential oils are my jam. I can’t imagine one day without my oils. I diffuse lavender when I sleep and various scents, such as cloves or frankincense, during the day.
I even use my essential oil rollers for ailments such as headaches, tummy issues, immune support and joint pain. They’re lifesavers!
Did you know I use essential oil instead of perfume or body spray? I put a dab of lavender oil behind my ears, on my wrists and collarbone — and I’m set for the day.
Essential oils can reduce inflammation, balance hormones, aid sleep and digestion and improve immunity.
If you aren’t using them, you should be.
3. Take Daily Supplements
Can supplements really help with managing stress? Absolutely.
Check out the top supplements that can play a role in managing stress:
- Magnesium — relaxes & calms your nervous system
- Vitamin B Complex — stabilizes your mood
- Elderberry — builds immune health
- Ashwagandha — stabilizes responses to stress
Try my Organic Elderberry Syrup and grab the rest of these supplements from Ancient Nutrition (the only clean supplement brand I truly trust).
4. Exercise Regularly
Studies have shown over and over that regular exercise can reduce inflammation, boost immunity, improve energy levels and relieve stress and tension. There’s no debate about it.
Here are a few ways to get in some exercise every single day:
- Do a HIIT workout — you can find effective workouts that take as little as 15 minutes to complete.
- Practice yoga — deep breathing and techniques involved in working out have been incredibly beneficial for those dealing with anxiety and stress.
- Go running — a classic workout that will always be great for you. It gets your heart pumping and helps release feel-good hormones that can impact the rest of your day.
- Take a walk — this is my favorite because I’m not a runner. Seriously, if someone’s not chasing me, I’m not running. A long walk can actually be a great workout and give you the same benefits as running.
- Lift weights — try lifting heavier weights with fewer reps instead of tons of reps with lighter weights. It’s great for reducing overall stress built up in your body.
The point here is to get moving. It impacts your body both physically and mentally. Stay consistent for as long as you can. The difference will be mind-blowing.
5. Establish a Morning Routine
Ready for my favorite way to manage stress?
A good morning routine. Mine only takes about 15 minutes, and I try to do it first thing in the morning. What does my routine look like?
It starts with making my way to the kitchen to take a quick dose of elderberry syrup and boil some water for a hot cup of green tea. I bring my tea to the couch along with my gratitude journal.
I take a few moments to breathe, look outside at how beautiful the morning is, sip my tea and pray. I spend about 5-10 minutes with God, then I open my gratitude journal and write 3-5 things that I’m especially grateful for.
Then it’s time to wake the kiddos up and get going.
I know it doesn’t sound like much, but it has completely changed my life.
This simple act of rest, quiet, prayer and gratitude transforms my entire day like a ripple effect. It touches the way I speak to my kids, how I treat my husband, and even how I feel as I’m washing dishes for the hundredth time.
Think about how long you can dedicate to a morning routine and fill it with things that are life-giving. I encourage you to add gratitude journaling — it has been scientifically proven to rewire your brain and release feel-good hormones.
6. Get Enough Sleep
This is another one you hear repeatedly, but it's because it's so significant.
Researchers have found that a lack of sleep can amplify anxiety by stimulating parts of your brain linked to emotional processing. That’s a huge deal.
People who don’t get enough sleep deal with worry, depression and anxiety, making it even harder to manage stress if you’re also coping with these.
Aim to sleep 6-10 hours a night (however long your body requires, we’re all different). It will reduce stress, balance hormones and help prevent mood issues.
A Healthier You
I understand what it feels like to be sick, stressed and anxious. I’ve been there.
Here are a few ways I can support you on your journey:
- Organic Loose Leaf Teas
- USDA Organic Elderberry Syrup
- Elderberry Gummies (for those picky eaters or on the go)
- Essential Oil Rollers
I started Elderberry Queen to help others find a healthier life naturally. To enrich lives with the powerful immune support of elderberries. It’s my passion to see you and your family thrive in good health.
Here’s to healthier, less stressed YOU! 💜 🙌
