Feeling Stressed Out and Overwhelmed?

Stress can drain the joy from life. More than 100 million Americans suffer from stress-related problems, and stress-related issues account for more than 80 percent of doctor visits. Most of us think of stress as a necessary nuisance, but we rarely examine the toll it takes on our lives, our health and the way it causes “dis-ease” in the body.

Feeling stressed out activates the fight-or-flight response, which means hormones such as adrenaline and cortisol are released in the body. When this happens, heart rate increases so that blood is available to supply the muscles; respiratory rate and sweat production accelerate; and blood sugar levels elevate, as the liver releases stored glucose into the bloodstream.

Ideally, we would experience stress and relax once the danger was over. But because we have a central cortex, stressful memories and thoughts and the feelings they provoke have a long shelf life, leaving us chronically stressed, impairing immune system function and causing inflammation in the body, which can lead to chronic diseases like heart disease, hypertension and diabetes. Over time, chronic stress can also affect mood and cognitive function.

Mental and emotional well-being is often overlooked, but it’s essential. These natural remedies help soothe stress, ease anxiety, boost mood and make room for joy and happiness:

Eat a Whole-Food Diet

You are what you eat, especially when it comes to handling stress. Eating a naturally colorful whole-food diet that includes organic vegetables, fruits, legumes, nuts, seeds and oils provides the nutrients, fiber and phytochemicals needed to improve defenses against stress. Choosing organic helps avoid toxic chemicals that may be harmful to mental and emotional health, as well as the health of our planet.

Choose Stress-Soothing Foods

Oatmeal and yogurt are easy to digest and rich in calming calcium. Other good foods include almonds, raisins and sunflower seeds. Onions contain tension-relieving prostaglandins. Hemp seeds and chia seeds provide brain-nourishing omega-3 fatty acids.

Avoid Negative Influences

Reduce the effects of stress by avoiding alcohol, caffeinated beverages, fruit juices and sugar. Common food allergens—gluten, dairy, corn, soy, shellfish, yeast—can trigger inflammation, which can lead to an autoimmune response, mental/emotional disharmony and even brain inflammation. Also, nix toxins in the environment, such as those found in cleaning products and personal-care supplies.

Add Supplements for Well-Being

Stress depletes the body’s reserves of vitamins and minerals. Vitamin B complex and vitamin C not only nourish the nervous system but also give you the energy needed to deal with life’s problems. Calcium and magnesium help ease tension and irritability. Chromium can help balance blood sugar.

Use Herbal Remedies to Soothe Stress

You can take herbs as supplements (tincture or capsules) or drink herbal teas. Good choices include:

• Ashwagandha: Builds chi and helps lower cortisol levels.

• Chamomile: Tones the nervous system.

• Ginseng: Helps the body adapt to stress.

• Hops: Contains lupulin, a strong but safe and reliable sedative.

• Lemon balm: Its volatile oils help protect the cerebrum from excessive external stimuli.

• Valerian: A strong central nervous system relaxant.

Try Aromatherapy

Many essential oils have stress-relieving effects. Put them on your pillow, in a warm bath or in massage oils. Try lavender, lemon balm, jasmine, sage and ylang-ylang essential oils.

Practice Self-Care with Mind-Body Therapies

Mindfulness, self-compassion, deep breathing, guided meditation, progressive muscle relaxation, visualization, peaceful mantras (ommmm), yantras (sacred geometry art), yoga and prayer all nourish and calm the spirit. Explore these options to see which work best. Find meditations and more on the Insight Timer app (InsightTimer.com).

Tap the Power of Nature

Spending time in the garden is one of the most enjoyable and effective ways to reduce stress. Plants reduce blood pressure, increase concentration and productivity, and help recovery from illness. Forest bathing, known in Japan as shinrin-yoku, helps lower cortisol levels and gets you out of the fight-or-flight mode. Forest bathing is much like how it sounds: taking a walk in the forest and soaking up the sights, sounds and scents found there.

Slow Down

Do what you need to do, but do it more slowly, whether it’s eating a meal, walking or driving. Even speaking more slowly can have a calming effect. Slow hobbies such as knitting, painting, sculpting, sketching, crocheting or quilting have a meditative quality that can reduce stress and help you relax, along with improving focus and concentration.

Count Your Blessings

Most importantly, be patient with yourself as you adopt the practices that work best for you. Over time, you will find that you feel calmer, less stressed and more in control of your emotions, your days and your life.

Chrystle Fiedler is a health and wellness book coach, editor and the co-author, with Brigitte Mars, AHG, of Natural Remedies for Mental and Emotional Health: Holistic Methods and Techniques for a Happy and Healthy Mind (Healing Arts Press/2024).