In today’s fast-paced world, stress and anxiety have become familiar companions for many of us. Whether it’s juggling responsibilities at work, managing relationships, or keeping up with daily to-dos, stress can creep up and impact both our mental and physical well-being. While stress is a normal part of life, finding healthy ways to manage it is key to maintaining balance. Luckily, holistic approaches offer natural and sustainable methods to reduce stress and ease anxiety without relying solely on medication.
What is a Holistic Approach?
A holistic approach looks at the whole person—mind, body, and spirit—rather than treating symptoms in isolation. This means that rather than focusing on just the physical symptoms of stress (like headaches or insomnia), holistic methods aim to treat the root cause and restore balance across your entire well-being.
Here are some holistic practices that can help you manage stress and anxiety:
1. Herbal Supplements for Relaxation & Managing Stress
Mother Nature has provided us with a range of herbs known for their calming effects. Herbal remedies have been used for centuries to soothe anxiety and ease tension.
Ashwagandha: An adaptogen that helps the body manage stress and lowers cortisol levels.
Chamomile: A gentle herb that promotes relaxation and improves sleep.
Lavender: Well-known for its soothing scent, lavender can help reduce feelings of anxiety and nervousness.
Passionflower: Studies show this herb can help reduce anxiety and improve sleep quality.
Adding these herbs in the form of teas, tinctures, or supplements can make a significant difference in your stress levels.
I made the switch from coffee to tea at the start of 2024. In doing so, I found myself adding in more tea throughout the day that had calming benefits. I still drink a caffeinated tea in the morning to wake me up but sipping on an herbal tea at work has been a nice change for managing stress throughout my day.
2. Breathwork and Meditation
The power of the breath is often overlooked, but it’s one of the simplest and most effective tools for managing stress. Practicing conscious breathing and meditation helps activate the parasympathetic nervous system (your body’s natural relaxation response), slowing your heart rate and calming your mind.
Simple Breathing Technique:
Find a quiet space and sit comfortably.
Close your eyes and take a deep breath in for a count of four.
Hold your breath for four counts.
Exhale slowly for another count of four.
Repeat for 5-10 minutes.
This exercise can be done anytime stress arises, whether at work, at home, or in a crowded space.
I find myself focusing on breathwork while driving (obviously never closing my eyes though.) Whether I’m sitting in traffic, driving behind a person who is going under the speed limit while I’m on my way to an appointment, or seeing someone driving recklessly on the highway making me nervous I use that time in the car to practice breath control to reduce the rising stress or anxiety.
3. Yoga and Movement Therapy
Movement is essential for releasing tension stored in the body. Yoga is particularly beneficial because it combines physical postures with breath awareness, promoting a sense of calm while stretching and strengthening the body.
Some yoga poses known to relieve stress include:
Child’s Pose (Balasana): A gentle resting pose that relaxes the lower back and helps you feel grounded.
Legs Up the Wall (Viparita Karani): This pose helps calm the nervous system and reduce tension in the legs and lower back.
Cat-Cow Pose (Marjaryasana/Bitilasana): A simple flow that eases tightness in the spine and shoulders, where many of us hold stress.
In my weekly yoga class I find these three poses to be so restful. After a challenging set of movements, building heat in my body, coming back to these has been so grounding. I find that when winding down from class, and we move into restorative poses, I love resting with Legs Up the Wall. The release of tension in my lower back feels amazing!
If yoga isn’t your thing, other forms of mindful movement, like tai chi or simple stretching routines, can also work wonders for stress relief.
4. Mindful Nutrition
What we eat has a direct impact on our mood and energy levels. A balanced diet rich in whole foods can help regulate stress hormones, provide sustained energy, and support overall mental health.
Focus on incorporating foods high in magnesium (like spinach, almonds, and avocados), which helps relax muscles and regulate mood. Omega-3 fatty acids (found in fatty fish, walnuts, and flaxseeds) are also essential for reducing inflammation and balancing mood.
Avoid overconsumption of caffeine and sugar, which can spike anxiety and lead to crashes in energy.
5. Connecting with Nature
Sometimes the simplest remedies are the most effective. Spending time outdoors, whether it’s taking a walk in the park, hiking, or simply sitting in your garden, can significantly reduce stress. Nature has a grounding effect and can help you step out of the whirlwind of thoughts and anxiety that may be overwhelming you.
In fact, studies have shown that spending time in green spaces lowers cortisol levels and reduces symptoms of anxiety and depression.
We recently attended a Forest Bathing session at a local reserve through the Massachusetts Horticulture Society. This was a new experience for both of us and it was incredible. We spent time in the forest, taking it in with all five senses, appreciating the sounds and smells, the beauty of our surroundings and the feel of the energy embracing us. We focused on noticing the life and movement happening around us. Something we both appreciated was the strength of the trees. Sometimes we forget that they are so powerful and strong. We each spent a few moments embracing this. I, Amanda, took time to lean in and rest against the trunk of a tree, allowing it to hold me up, while I stared up at the canopy of it’s branches.
6. Acupuncture and Acupressure
Acupuncture, a traditional Chinese medicine practice, involves inserting fine needles into specific points on the body to balance energy flow. Acupressure works similarly, using pressure instead of needles to target those same points. Both methods are known to reduce stress, improve mood, and relieve physical tension.
Some of the benefits include:
Regulating the nervous system
Reducing the stress hormone Cortisol
Increasing Serotonin “the happy hormone”
Calming the mind, promoting relaxation
If needles aren’t your thing, you can try acupressure at home. Pressing the space between your eyebrows (known as the “third eye”) for a few minutes can help relieve anxiety and headaches.
The Importance of Consistency
While these holistic methods can offer immediate relief, their true power lies in consistent practice. Making time each day, even if only for a few minutes, to engage in these activities can gradually reduce stress and help you build resilience to anxiety over time.
Final Thoughts
Stress is an inevitable part of life, but it doesn’t have to control you. By integrating these holistic practices into your daily routine, you can restore balance, calm your mind, and support your overall wellness in a natural and nurturing way. Remember, self-care isn’t just about managing stress when it arises—it’s about building practices that prevent it from taking over in the first place.
Take a deep breath, you’ve got this.
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