Stress reduction is one of the best things you can do for your health. It isn’t possible to avoid stress all the time, but chronic stress can lead to disruptions in your digestive health, sleep cycle, cardiovascular health, and more. That’s why it is so important to make time for nourishing self-care practices that help you find balance and restore feelings of tranquility. Here are 10 natural ways you can increase your well-being by reducing stress and increasing balance in your body and mind.
Ask yourself one simple question: What causes you to feel stress? Write down your answers and start figuring out some solutions. For example, maybe you’re late for work every day. How can you fix that? Leave earlier or refine your morning routine. Maybe you need to take a different route to work. By identifying what causes you the most stress, you can work to take those triggers out of your life, or at least adapt to them better.
Exercise is one of the best ways you can get rid of stress in addition to gaining physical benefits. When you exercise, your body produces endorphins that improve your mood and quality of sleep. A regular exercise routine, such as walking, stretching, dancing, running, biking, hiking, and many others stimulates stress reduction in your body. Sneak in extra exercise by taking the stairs instead of the elevator or parking farther away. And if you are someone who hates exercise, find something that you like, not an activity that you think you should be doing. Even a simple, ten-minute walk helps reduce stress.
Meditation to the mind is what exercise is to the body: a way to maintain true balance and release negative energy. You might think that you can’t turn off your mind, but just like anything else new it takes practice. If you were learning how to swim, you wouldn’t just dive in. You would practice a little at a time until you got better at it. Don’t be discouraged if it doesn’t come naturally. Start with a short session and work up to longer sessions. You can even get started with free guided meditation videos from the local library or YouTube.
Massage is an alternative component of mainstream healthcare that involves the manipulation and pressing on skin, muscles, ligaments, and tendons to support relaxation and sports recovery.
Massage is useful for reducing stress and improving quality of sleep, as it promotes relaxation. Treat yourself to a massage once a week if you can, or ask a significant other if they’re up for the task.
Did you know that 80% of adults consume beverages with caffeine? The most popular of those is coffee. Caffeine does have positive benefits, such as improving focus and exercise performance; however, if you drink too much caffeine, the impact can be detrimental. Caffeine has been known to spike cortisol (the stress hormone) levels. Plus, caffeine interferes with sleep by reducing the quality of rest. Keep caffeine intake moderate and try not to exceed more than 200 mg per day.
Breathwork means practicing different breathing techniques to decrease stress and increase your awareness. Slow and deep breathing can help reduce tension in your body, even if it’s done a few minutes at a time. Simply pause, close your eyes, and take a long breath in, then slowly exhale. Repeat as necessary until you feel tension released. This will improve your mental state and help you feel relaxed.
Yoga is relaxing and helps reduce stress while improving flexibility, increasing muscle tone, and improving strength. It also raises your energy levels without being hard on your body. There are yoga poses for people of all abilities, so don’t worry if you think you cannot complete the poses. Simple poses such as child’s pose and tree pose are great for beginners and encourage feelings of calm.
Mood is inextricably linked to what is in our diet. If you are a stress eater, you might notice that your mood lessens after a junk food binge. It might temporarily make you feel better, but in the long run your body will feel sluggish, tired, and depleted. Nourishing your body with healthy foods such as fruits, vegetables, and healthy proteins helps elevate your mood and physically improve your wellness.
Whether you’re burning the midnight oil or tossing and turning all night despite being in bed for a solid eight hours, a good night of sleep is essential to feeling rested and restored. When you don’t sleep, you might feel irritated, have less focus, and feel physically unwell. Long-term sleep deprivation contributes to physical and mental health issues that can end up lasting a lifetime, so it is important to get the rest you need. Many people do not sleep because they believe they do not have time to sleep. If that is the case for you, evaluate your current schedule and make time for this essential restorative activity!
Calcium and magnesium synergistically work together in the body to support reduced stress and calm feelings. That’s why we developed Teami Restore, a calcium and magnesium powder supplement that is anchored by antioxidant Vitamin C. Teami Restore is specifically designed to help you unwind and de-stress by supporting natural balance in your body and mind. Magnesium aids muscle relaxation and contributes to nerve health. Calcium works with magnesium to support those processes.
Teami Restore is easy to take whenever you feel stressed, during the day or just before bedtime. Simply add two teaspoons to a cup or a glass and pour in hot water. Stir until it is dissolved and enjoy to relax and unwind.
To truly fight stress, it is important to incorporate relaxing methods like these into your life. By letting stress pile up, you will not feel physically or mentally strong. Evaluate your routine and nourish your body with exercise, sleep, and a nutritious diet. Then you will be on your way to feeling energetic and vibrant once again.
Adi Arezzini | @adiarezzini
Co-Founder + CEO, Teami Blends
Certified Holistic Nutrition Coach