8 Natural Ways to Reduce Stress for Better Mental Health
Mental health is just as important as physical health, as the two are closely interconnected and can affect each other in many ways. It is essential for overall well-being, and it can impact everything from our relationships and work performance to our physical health and immune system. Mental health issues can also have physical symptoms, such as headaches, fatigue, and digestive problems. As our days get busy, we often overlook it and forget to do our self-care routine. Let’s prioritize mental health and take steps to manage stress, and anxiety, to improve our overall health and well-being and lead happier, fulfilling lives.
Just as we take care of our physical health through diet, exercise, and medical care, we must also care for our mental health in the same manner. There are many ways to reduce stress naturally and promote better mental health. In modern times, people are increasingly turning to natural stress-relieving techniques, such as exercise, mindfulness practices, and spending time in nature for overall better well-being. These natural methods can be just as effective as medical treatments, and they often have fewer side effects and are more sustainable over the long term.
Are you ready to banish stress and embrace a happier, healthier you? Let’s dive right into it!
1. Take a magnesium salt bath
Magnesium salt baths are a popular natural remedy for promoting relaxation and reducing stress. Magnesium is an essential mineral that plays a key role in many bodily functions, including the regulation of the nervous system and the production of serotonin, a neurotransmitter that helps regulate mood and promote feelings of well-being. By soaking in a warm bath infused with magnesium salts, the body can absorb this important mineral through the skin, promoting relaxation and reducing feelings of stress and anxiety.
In addition to its stress-reducing benefits, magnesium salt baths can also help improve sleep quality, reduce muscle tension and soreness, and promote healthy skin and hair. So, it’s recommended to run your bath before bed. To use magnesium salts in a bath, simply add 1-2 cups of good quality Epsom salt (a type of magnesium salt) to warm bath water and soak for 20-30 minutes. For an added touch of relaxation, consider adding a few drops of lavender or chamomile essential oil to the bathwater.
If you don't have access to a bathtub, you can still experience the benefits of magnesium for stress relief by soaking your feet in water infused with magnesium. To create a magnesium foot bath, simply fill a basin or tub with warm water and add 1-2 tablespoons of Epsom salts to the water. Stir the salts to dissolve, then soak your feet in the water for 20-30 minutes.
With proper use, magnesium salt baths can be a simple yet effective way to promote relaxation and support mental health and well-being.
2. Aerobic Exercise
A paper titled ‘Exercising to relax’ published by Harvard University has highlighted the remarkable mental benefits of aerobic exercise that go beyond just physical fitness. According to the research, exercise has a potent neurochemical basis that can effectively alleviate stress and enhance mood. The primary mechanism behind this effect is the reduction in stress hormone levels, such as adrenaline and cortisol, which promotes a sense of calmness and relaxation. But that's not all - exercise also stimulates the production of endorphins, the body's natural painkillers and mood elevators. These endorphins are responsible for the euphoric "runner's high" and the feelings of optimism and well-being that follow an intense workout. So, next time you hit the gym or go for a run, remember that you're not just toning your muscles - you're also boosting your mental well-being and setting yourself up for a great day ahead!
3. Yoga for stress relief
Yoga is an ancient practice that has been used for centuries to promote physical, mental, and emotional well-being. It is also a powerful tool for reducing stress and anxiety. The practice of yoga involves a combination of physical postures, breathing exercises, and meditation techniques that work together to promote relaxation and calm the mind. In recent decades, several medical and scientific studies on yoga proved it to be very useful in the treatment of stress, and anxiety. A 2018 study has shown that regular yoga practice can reduce levels of the stress hormone cortisol in the body, as well as lower blood pressure and heart rate. Yoga also helps improve mental clarity and focus, which can help reduce feelings of anxiety and overwhelm.If you are new to yoga, try these beginner-friendly yoga poses:
- Child's Pose (Balasana): Start on your hands and knees with your knees hip-width apart. Lower your hips back towards your heels, stretching your arms out in front of you. Rest your forehead on the mat and take slow, deep breaths, feeling the stretch in your hips and lower back.
- Cat/Cow Pose (Marjaryasana/Bitilasana): Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow pose). Exhale and round your spine, bringing your chin to your chest and tucking your tailbone under (Cat pose). Repeat this flow several times, moving with your breath.
- Standing Forward Fold (Uttanasana): Stand with your feet hip-width apart and fold forward, reaching towards your toes or shins. Let your head and neck relax, and take slow, deep breaths, feeling the stretch in your hamstrings and lower back.
- Legs Up the Wall Pose (Viparita Karani): Lie on your back with your legs up against the wall, forming a 90-degree angle with your body. Rest your arms at your sides or on your belly, and take slow, deep breaths, feeling the stretch in your hamstrings and the calming effects on your nervous system.
- Corpse Pose (Savasana): Lie flat on your back with your arms at your sides, palms facing up. Close your eyes and focus on your breath, allowing your body to fully relax. This pose can help reduce stress and promote deep relaxation.
It's important to remember to take it slow and tune in to your body as you practice these beginner-friendly yoga poses. As you become more comfortable with these poses, you can gradually explore more advanced yoga practices and sequences that can help you further enhance your stress relief and overall well-being. So, don't rush and enjoy the journey of discovering the many benefits of yoga!
4. Breathing Exercises
If yoga isn't your thing, that's ok! There are plenty of other natural stress-relieving techniques that you can try. For example, simple breathing exercises can be a powerful tool for reducing stress and promoting relaxation. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing.
Here's how deep breathing exercises work:
- Take a slow, deep breath, allowing your stomach to expand so that your diaphragm can fully engage.
- Hold your breath briefly.
- Exhale slowly, thinking Relax.
- Repeat the entire sequence 5 to 10 times, concentrating on breathing deeply and slowly.
Deep breathing is such an easy and accessible tool to help manage stress. You can do it anytime, anywhere - no special equipment or training is required! By practicing deep breathing in advance, you'll be prepared to use it as a stress-busting tool whenever you need it most. And the best part? You can use it on good days too, to help you feel even more relaxed and centered. So, give it a try and see how it works for you - you might be surprised at how effective deep breathing can be in promoting a calm and peaceful mind.
5. Aromatherapy
Aromatherapy is a natural healing practice that uses essential oils to promote physical, emotional, and mental well-being. Essential oils are concentrated plant extracts that are used for their aromatic and therapeutic properties. When inhaled or applied to the skin, essential oils can help to promote relaxation, reduce stress, and enhance mood.
Some of the most popular essential oils for mental health include lavender, chamomile, bergamot, ylang-ylang, and peppermint. These oils can be used in a variety of ways, such as through inhalation, massage, or adding to bathwater.
Research has shown that aromatherapy can have a positive impact on mental health, by reducing symptoms of anxiety and depression, improving sleep quality, and enhancing overall well-being. The scents of essential oils can have a powerful effect on the brain, by activating the limbic system, which is responsible for emotions, memories, and motivation.
By incorporating essential oils into your self-care routine, you can create a calming and soothing environment that helps you feel more centred and balanced. But how to infuse aromatherapy into your daily routine? Here are a few ways:
- Use a diffuser: A diffuser is a simple device that helps disperse essential oils into the air. To use, simply add a few drops of your favourite essential oils to the diffuser and enjoy the lovely aroma throughout your day.
- Use essential oils in a massage: When choosing a massage oil, go for one with essential oils. The essential oils will complement the massage to help soothe your mind and body.
- Add essential oils to your bath: Adding essential oils to your bathwater can be a wonderful way to create a relaxing and soothing experience. The warm water of the bath helps to open up pores in the skin, allowing the essential oils to be absorbed into the body and promote their therapeutic benefits. To use essential oils in your bath, simply add a few drops of your favourite oil to the water as the tub is filling up. You can also add carrier oil, such as sweet almond or jojoba oil, to help the essential oils disperse more evenly in the water.
6. Acupuncture
Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body. This technique is believed to help balance the flow of energy, or qi, in the body and promote healing and well-being.
In recent years, acupuncture has gained popularity as a complementary therapy for mental health conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD). Research has shown that acupuncture can help reduce symptoms of these conditions by regulating the levels of neurotransmitters such as serotonin and dopamine, which are involved in mood regulation.
Acupuncture has also been shown to help reduce stress and improve sleep quality, which can have a positive impact on mental health. By stimulating specific points in the body, acupuncture can help to calm the nervous system and promote relaxation!
7. Meditation
Meditation is a technique that has been practiced for centuries and is known for its positive impact on mental health. Various studies have shown that meditation can improve mental well-being by reducing symptoms of anxiety, depression, and stress. One of the main benefits of meditation is that it induces a state of relaxation, which can alleviate the physical symptoms of stress such as high blood pressure and muscle tension. Meditation also promotes self-awareness and mindfulness, allowing individuals to observe their thoughts and feelings without judgment, leading to greater emotional regulation and resilience. Additionally, consistent meditation practice has been linked to improved attention span, memory, and cognitive function. Overall, the benefits of meditation on mental well-being are numerous and can have a profound impact to your overall quality of life.
8. Adaptogens and herbs
Adaptogens are a group of herbs and mushrooms that are believed to have the ability to help the body adapt to stress. These natural substances are thought to work by regulating the body's stress response and helping to maintain balance in the body's systems.
Adaptogens are typically used in traditional medicine practices, such as Ayurveda and Chinese medicine, and have gained popularity in recent years as a natural way to support mental and physical well-being.
One adaptogen has been rising in popularity for its safety and effectiveness. It’s Rhodiola rosea. Research on this shining adaptogen for mental health is ongoing, a 2015 review of clinical trials found that Rhodiola rosea may be effective in reducing symptoms of depression and anxiety. Another study from 2017 found that Rhodiola rosea supplementation improved cognitive function in individuals with mild cognitive impairment. If you're curious about the benefits of this incredible herb, be sure to check out the 'Exploring the Benefits of Rhodiola on Mental Health' blog!
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Final thoughts
Improving your mental well-being is a journey, that requires commitment, patience, and self-compassion. It is not something that can be improved overnight, but rather a continual process of growth, self-care, and self-awareness. It's important to take a holistic approach to mental health, which includes addressing physical, emotional, and spiritual needs. Remember that setbacks and challenges are a normal part of the process and that it's okay to ask for help when you need it.
By integrating natural stress-relieving techniques into your daily routines, you can effectively manage stress, anxiety, and other mental health issues while enhancing your overall health and well-being.
Sources:
1/ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
3/ https://www.yogajournal.com/poses/child-s-pose/v
4/ https://yogajala.com/cat-cow-pose-marjaryasana-bitilasana/
5/https://www.yogabasics.com/asana/standing-forward-fold/
6/https://www.yogajournal.com/poses/legs-up-the-wall-pose-2/#_pay-wall