Natural Remedies for Stress Relief: How Holistic Approaches Can Alleviate Stress

Print Friendly, PDF & Email

The world we live in is fraught with stressful situations, and stress does not discriminate. Students find themselves under immense pressure as examinations approach, workers stress about deadlines, and even elite-level athletes struggle with the pressures associated with their chosen sport. While stress is a natural response to challenging situations, chronic stress can take its toll on our physical and mental well-being. Thankfully, numerous natural remedies and holistic approaches can help manage stress and promote relaxation.

Understanding Stress and Its Effects

Stress is the human body’s natural response to perceived demands or threats, triggering a cascade of physiological reactions known collectively as the “fight-or-flight response.” The in-built “fight-or-flight” response can prove helpful in dangerous scenarios. However, prolonged activation can lead to a range of health issues. Those issues include, but are not limited to, anxiety, depression, digestive issues, elevated blood pressure, sleep disturbances, and a weakened immune system.

Some people thrive in stressful environments, but stress can be debilitating for others. Stress can result in the clouding of judgment or lead to a person forgetting how to effectively perform tasks, which is unhelpful when you have a rapidly approaching deadline, are about to take to the field in a major event listed on the California betting sites, or are looking to close a business deal.

Fortunately, you can adopt many natural remedies or holistic approaches to help promote a sense of calm in even the most stressful situations. These remedies address the root cause of stress and help you relax your body and mind.

Meditation and Mindfulness

Humans have practiced meditation and mindfulness for centuries to cultivate inner peace and relaxation. Both practices involve focusing your attention on the present moment, allowing emotions and thoughts to flow freely without judgment. Many blue-chip companies provide employees with meditation and mindfulness courses and tools to help promote mental well-being. The LA Lakers are a massive sports franchise that advocates mindfulness, incorporating it into players’ training regimes; the success the Lakers have enjoyed over the years hints at such practices being effective.

Research shows regular meditation and mindfulness can improve mood and reduce stress. Consider setting aside a few minutes daily to sit quietly, observe your thoughts, perform deep breathing exercises, or use guided meditation apps. Meditating may seem like an alien concept at first, but bear with it; don’t rush things or put undue pressure on yourself, and you will soon reap the rewards.

Tai Chi and Yoga

Tai chi and yoga are ancient mind-body practices combining breath control, meditation, and gentle movements. Both tai chi and yoga emphasize the connections between our bodies and minds.

Tai chi is an ancient Chinese martial art. Most people who practice it do so for its relaxing properties and not for self-defense purposes. Tai chi revolves around slow, flowing movements and deep breathing. The controlled movements make it suitable for all ages and fitness levels.

Yoga originated in ancient India and combines mindful movement with breathing exercises. Yoga poses (asanas) and breathing techniques (pranayama) allow practitioners to deeply connect with their bodies, all while improving flexibility and strength and reducing anxiety and stress.

Different tai chi and yoga styles offer unique benefits, so try each one until you discover the style that best suits you.

Deep Breathing Exercises

The benefits of deep breathing cannot be underestimated. These powerful yet straightforward exercises can be done anywhere and at any time. Our bodies breathe automatically, but we rarely fill our lungs. Deep breathing involves consciously controlling your breathing, filling your lungs to the brim, before exhaling in a controlled manner. Such breathing techniques can trigger the body’s relaxation response, resulting in your blood pressure and heart rate falling while promoting feelings of calm.

The 4-7-8 breathing technique is popular and effective. The numbers relate to the time of each breathing stage. Inhale slowly for four seconds, hold your breath for a count of seven and exhale for a count of eight. Repeat this cycle several times whenever you feel overwhelmed or stressed, and you may feel much calmer and relaxed.


Aromatherapy uses essential oils’ therapeutic properties to help people relax and naturally reduce stress. Oils such as bergamot, chamomile, and lavender are known for their calming and soothing effect on our bodies and minds; lavender, in particular, is often associated with improved sleep.

Essential oils can be beneficial through diffusion, burning of incense, or applying diluted oils to pulse points. It is not only essential oils that help reduce stress. Smells can evoke powerful emotions and help us recall happy memories from yesteryear. The scent of a specific flower may remind you of a loved one, or the aroma of freshly baked bread may transport you back to your childhood. Experiment with different scents to find what works best for you.

Herbal Remedies

Mother Nature provides us with a plethora of herbs that humans have used for centuries. Popular herbal remedies for stress relief include ashwagandha, chamomile, passionflower, and valerian root. Such herbs support the body’s natural stress response and can calm the nervous system.

Although naturally occurring, you should consult a qualified herbalist or healthcare professional before consuming herbal remedies. Doing so helps you determine the best herbal remedies for your individual needs and ensures that the herbs do not interact with any prescribed medications you take. For example, it is not recommended to use ginseng or licorice if you are taking blood pressure medication. At the same time, St John’s Wort should be avoided if you take certain anti-depressant medicines.


Holistic approaches and natural remedies can play a crucial role in your quest to keep stress levels low. Meditation, yoga, tai chi, aromatherapy, and herbal remedies are just a handful of tools you have at your disposal to help you cultivate a sense of calm and relaxation. Even something as simple as controlled breathing exercises can have a profoundly positive effect on anxiety and stress levels.

Self-care is essential, and putting your physical and mental health first is something everyone should do but often does not. Experiment with the techniques highlighted in this article; see them as an investment in you, which is the best investment you will ever make.

Write a Comment

view all comments