When we feel stressed or anxious, it can be a challenge to remember that you have agency over your emotions. It’s easy to forget the simple ways that we can support ourselves back into balance.
Fortunately, nature gives us lots of options that are free or low-cost, safe and highly effective. Take water for instance. Being dehydrated can exacerbate stress and anxiety, making it harder for your brain and body to function properly. Simply drinking a glass of water can help restore balance, improve mental clarity, and calm your nervous system.
The practices below are simple, super effective, and can be done anywhere, providing immediate relief for your mind and body.
1. Get 5 Minutes of Sun
The sun is a powerful mood booster! Spending just a few minutes in sunlight can improve your mood and calm your mind. Exposure to natural sunlight increases serotonin levels, a neurotransmitter associated with feelings of well-being and happiness. Plus, it’s free and gives your body a dose of Vitamin D.
A quick break outside helps regulate your circadian rhythm, reducing stress and promoting better sleep. Even if there’s no bright sunlight, getting outdoors into natural light can help get you into a more balanced state.
2. Touch a Plant or Pet
Connecting with nature, even in small ways, can be soothing for the nervous system. Studies show that simply touching or tending to a plant can lower cortisol levels, the hormone associated with stress. The same effect has been shown for interacting with animals.
The act of nurturing a living thing fosters a sense of grounding and calm, bringing you back to the present moment.
3. Move Your Body
Physical movement is one of the single most effective ways to reduce stress. Whether you go for a walk, do some gentle stretching, or engage in more vigorous exercise, moving your body releases endorphins, the body’s natural mood boosters.
Movement also stimulates the vagus nerve, which plays a key role in calming the nervous system. Simple movements can have big impacts, especially if you sync your breath as you move.
4. Lay Down for 5-15 Minutes
Sometimes, intentional resting is the answer we need. Taking time to rest is a powerful way to reset your body and mind. Even short periods of lying down in a quiet space can activate the parasympathetic nervous system, which promotes relaxation and lowers heart rate. You may want to try using rest time for deep breathing or listening to calming music.
5. Make a Cup of Herbal Tea
Herbal teas, especially chamomile, lavender, or peppermint, are known for their calming properties. Chamomile, in particular, has been shown to reduce anxiety symptoms due to its mild sedative effects.
When the aim is to reduce stress, non-caffeinated beverages are preferable. Coffee is a stimulant and not ideal for helping the body into a calm state. Herbal tea is hydrating and can help improve sleep without disrupting your sleep cycle. Coffee, on the other hand, can be harsh on the stomach, sometimes causing acidity or digestive discomfort. It can also cause energy spikes and crashes which work against inducing relaxation.
The ritual of making tea also gives you a mindful break from stressors, allowing you to focus on self-care.
6. Repeat a Mantra or Affirmation
Our words are powerful! Mantras or affirming statements are supportive tools for reducing anxiety and calming the mind.
Repeating a positive affirmation or word such as “I am calm” or “I am safe” helps to rewire the brain’s response to stress. It can help to shift the focus off of intense negative thoughts and worries for a healthy mental break.
Studies show that mantra repetition can activate the relaxation response, slowing the heart rate and lowering blood pressure.
7. Listen to Nature Sounds or Music
Listening to calming music or nature sounds has an immediate impact on reducing stress. Whether it’s the sound of ocean waves or gentle piano music, auditory stimulation can lower cortisol levels and slow the heart rate, helping you feel more grounded and at ease.
8. Journal: Write Out Your Feelings
Writing down your thoughts and feelings can be a powerful release. Journaling helps you process emotions and organize your thoughts, creating a sense of relief and clarity.
Research suggests that expressive writing can lower anxiety, reduce rumination, and even improve immune function. To build a habit of writing, try using a 5-minute timer or filling one page with a single affirmation.
PRO Tip: Be Intentional
No matter which activity you choose, approaching it with intentionality will optimize the experience and amplify your results. You may need to try several of these methods until you find what works best for you. In every instance, be clear that your reason to practice is for letting go of the stress and anxiety in that moment.
Want more tips like these?
Yoga for Stress & Anxiety is a 20-page guide that details 7 practices that help you to feel calm and ease in your body and mind. Learn more here and purchase for yourself or a loved one.
