Natural Remedies For Stress & Anxiety Reduction

Natural anti stress remedies

It’s that time of year when the volume (in life) gets turned’ up! Our to do lists are growing by the minute. Our schedules are packed with holiday parties and family gatherings. Expectations from everyone feel heightened, we need to be everywhere but also need to look good for all of these festive occasions. We find ourselves feeling stressed out, frazzled and on edge! Am I right?! I got you, boo.

Lifestyle Modifications 

Honestly, not to be all preachy, but I’m gonna, because, this one is muy important. SLEEP people. I know you hear it all the time, sleep affects mood, stress, cravings, weight gain, energy, all the things. But are you actually getting good sleep? Listen, I’m a mom of 3, so believe me, I know it can be challenging, but you have to make it a priority guys. Without sleep, you have nothing. Seriously. Getting quality sleep is the foundation for improving everything. I’ll cover this in detail in a separate post given that it’s a larger topic. First and foremost, when life is stressful, you must prioritize this.

Meditation / Head Space

Next up is meditation. I realize meditation is not for everyone, but I will say, even if you don’t actually meditate, I find that quieting the mind, removing screens and just breathing and being, works wonders during hectic times. It’s important to just have that space without kids pulling from your legs, cars honking, people asking things of you, and just mental noise. If you can find 5-10 minutes before you start your day, or at the end, to just sit or lay in silence, breathe and not think about a thing, it will truly work wonders. Try it. Game changer.

If you are so inclined to try meditating, I swear by the app, insight timer. It’s free and they have every type of meditation from guided to non-guided, natural sounds, different time increments, different moods or preferences, different teachers, it’s endless. It’s not overwhelming though, and it’s super user-friendly. Just pop on and you’ll be prompted to choose the relevant categories to start your meditation and practice. Super easy peasy.

Eliminate Sugar

It is very important to nourish yourself with nutrient-dense foods that will keep your blood sugar stabilized, and remove foods that will deplete you. When we’re stressed, we often eat poorly either because we are sleep deprived and therefore are craving carbs or sugar for quick energy. When there’s an increase in our blood sugar, our cortisol levels increase, which means our stress levels become even less manageable. It’s a vicious cycle.

How sugar wreaks havoc

“The key to keeping our sugar cravings at bay is to eat to stabilize our blood sugar. Eating a well-balanced diet of fiber-rich carbohydrates, quality protein. Healthy fats will satiate you, free you from constant cravings, and keep your hormones in balance and blood sugar normalized. Regular exercise and sleep also decrease active blood sugar and lower cortisol levels. This will keep you keep you full and sane, kicking those sugar cravings to the curb”. Jamie Forward, The Observer You can read more on how sugar wreaks havoc on our hormonal health here.

I know it seems difficult, but I promise, the sacrifice is WELL worth it. Something that really helps me before I allow myself to indulge in something sugar-laden, is to think about how I will feel after when it’s literally gone in 5 minutes. The donut is gone, but now I feel like shit and want to continue by eating an entire box of donut holes and I feel cranky and irritable later. Instead, drink some water, eat a fiber-rich apple and call it a day!

Eliminate/Reduce Caffeine

Guys, I know what you’re thinking. You’re already stressed to the max and not sleeping and now you want me to remove my freaking lifeline?! The only thing that gets my brain to turn on in the morning?! Yep.

Firstly, people, caffeine increases cortisol, the stress hormone, which is the exact thing we are trying to calm. As we discussed, increase cortisol leads to weight gain, moodiness & diabetes. (Guys, remember, I’m living proof of someone who’s stress was so high for so long that it caused my metabolism to literally shut down. YES. I will cover this in another post, but please, please take care of your hormones. They control EVERYTHING and caffeine is not their friend).

Now, sure, it DOES give you that boost in adrenaline which you feel you need. However, it has the effect of making you fatigued and depressed later. The more your consume to offset the fatigue, the more edgy and jumpy you get. 

Don’t worry, I have an alternative approach for ya!

Start the Day with Water – just hear me out

Did you ever think about the fact that when you wake up in the morning, your body is so dehydrated, from the 8 hours of breathing and often sweating, you’ve done when sleeping? Ah, doesn’t it make sense for you to feel like your brain isn’t on yet? And then you’re indulging in a cup of coffee, which only dehydrates you more? How ass backwards is that?!

I SWEAR, if you start your day with a room temperature glass of water (with lemon ideally, but if I’m honest, I don’t have all that organized first thing in the AM), you will literally feel just as alert a few minutes later. And, sorry to get personal, but it will get your bowels moving immediately. It’s honestly a great feeling to feel refreshed and light!

To be totally honest, when I drink coffee, I often feel like I want “bad” foods after, like a muffin or a croissant. Instead, when I drink water or tea, I want an apple or something clean. I thought I was crazy until I learned that many experts believe that increased levels of cortisol lead to stronger cravings for fat and carbohydrates, and cause the body to store fat in the abdomen.

Another reason why I’m not a fan of caffeine –  it upsets the body’s natural rhythm for everything – food, mood, and sleep. The more we can be in touch with our natural cravings, emotions, and needs, the more we can be in harmony with ourselves.

But, I totally get that giving up caffeine can be a stressor to people as well. That is not what we want to do when you’re already stressed!

Suggested swaps

If you’re not ready to give up coffee cold turkey, start by swapping at least one of your cups of coffee for tea and increasing your water intake. Good alternatives are green tea and dandelion tea. Green tea is loaded with antioxidants, speeds up metabolism & has less caffeine in it and is from a natural source, so it’s a great healthy alternative. Dandelion tea is herbal tea, packed with health benefits, but has a similar taste, so when I feel I want that bold coffee taste, dandelion tea is my go-to fix!

Start by reducing/eliminating the cups in the later part of the day, working your way down to the morning one last. You really don’t want to be having caffeine after 2 pm as it stays in your system for 4-6 hours and thus affects your sleep, which we do not want to disrupt.

Dry Salt Room

OMG guys. If you haven’t been in a dry salt room, also known as halotherapy, you’re really missing out. I swear, I have always been a bit high strung, filled with nervous energy and had trouble settling the mind. I struggled with poor sleep and anxiety for years and I wish I knew about dry salt therapy that entire time!

You know how when you go to the beach, you leave with this calm, relaxed, zen vibe? You leave a dry salt room with THAT vibe, but times 1000, and after a 50-minute session. Basically, the salt in the ocean is giving you the same effect, but the dry salt is made up of microparticles that penetrate your skin, giving a much more profound effect. You can get the full details of how it works here.

Aside from it calming your mind, and helping you have more sound sleep, it also promotes better breathing, healthier skin, improves respiratory and skin conditions, improves physical fitness and overall wellness!

I love Breathe Salt Rooms. They have these beautiful rooms with lounge chairs and you just literally chill there for an hour, read a book, take a nap, whatever. You come out feeling so calm and zen and a confirmed baller night’s sleep ahead. Any anxiety and irritation you felt an hour before will be gone. You’ll also feel like you’re breathing better!

They also have space for kids to play in the room, so they can come and calm down too!

Acupuncture

My saving grace. Truly. Acupuncture has completely balanced, restored, rejuvenated, relaxed and calmed me during times when I’ve felt like I’m hanging from a string and can’t function. I swear.

A lil personal story

As an example, I had to abruptly wean from breastfeeding Rishi when he was 3 months in a matter of 2 days. As we all know, there are many hormonal changes happening in a mother after giving birth, as well as associated with breastfeeding. However, two hormones in particular that are released during breastfeeding are oxytocin, also known as the “love hormone” and prolactin, which brings on a feeling of well-being, calmness, and relaxation. It is recommended, for mother and baby to adjust to the transition from breastfeeding to bottle, it is done gradually.

In my case, I stopped in two days and my hormones literally went into a tailspin! I felt crazy depressed, anxious, weepy, and as though I was spiraling into a dark, dark place. I felt helpless and had 3 small children to look after. While I knew full well that it was completely due to the extremely drastic shift in hormones, it didn’t help the way I felt. I felt like I couldn’t function and it was really scary. I was being told it would take weeks for my hormones to balance out and I couldn’t imagine feeling that way for even one more second.

My saving grace. Truly. Acupuncture has completely balanced, restored, rejuvenated, relaxed and calmed me during times when I’ve felt like I’m hanging from a string and can’t function. I swear.

New. Freaking. Person

I went to acupuncture and walked out a NEW FREAKING PERSON! I swear!! You would have never imagined that I was a complete psycho just an hour before. I have been hooked since. Every time I feel down, anxious, out of sorts, I know I can count on my incredible acupuncturist to work her magic on me. It’s been foolproof for me. Truly.

The way it works – “Acupuncturists insert each needle half a millimeter away from a nerve, Dr. Hsu explains. Depending on where the needles go, acupuncture can cause the nervous system to produce painkilling chemicals, jump-start the body’s natural ability to heal itself or stimulate the part of the brain that controls emotions, including anxiety. All of these results, Hsu adds, can help people feel more balanced and treat a variety of illnesses”. Dr Daniel Hsu, Everyday Health 

Epsom Salt Baths

Soaking in a warm Epsom salt bath can seriously work wonders for you! Here’s the deal:

Magnesium promotes a feeling of calm and relaxation while increasing energy and reducing irritability, but stress drains the magnesium in our bodies. When Epsom salt is dissolved in warm water, the magnesium is absorbed through the skin, helping to replenish magnesium levels in the body, leaving us feeling relaxed, while also improving our sleep and concentration. Win!

Epsom salt baths also help you detox, ease muscle pain and soften and smooths your skin.

Next time you’re feeling a lil stressed, go for a nice Epsom soak and dissolve your worries away!

Walk with a friend in nature

I know this sounds silly, but it’s helped me more than any supplement or drug, many a time.

First, I believe that sometimes our energy in our mind and body is stuck. The energy has gotten all mucked up and stagnant within us and needs to be moved, distracted, shook up to reset us.

When I feel down or in a tailspin, if I have the flexibility too, I will drop everything and meet a friend that will make me laugh. I don’t even focus on my stuff, I often like to listen to what is going on with them, or even just shoot the shit and be silly. It takes me out of my head and shifts my energy and I swear by the time I leave, I have completely forgotten about any issues I was stressing over an hour prior. (I wrote here about my game changing walks with my husband)

Also, walking, or any type of movement, is a game changer. Aside from the fact that exercise releases endorphins, dopamine, norepinephrine, and serotonin, which all play an important part of regulating your mood, I feel moving the stagnant energy through you, helps things shift energetically. It doesn’t have to be an intense workout, just a nice walk can move the energy and shift your perspective.

And doing it in the fresh air, with sunshine or in nature, are all major bonuses, of course!

Supplements

*I am not a doctor and this is not medical advice. Please consult a medical professional prior to taking anything you are unsure about.

Omega 3 DHA EPA

Found in cold water fish, these fatty acids, DHA EPA, have been proven to support mental health and brain function. Researchers believe that these fatty acids actually treat depression and can reverse cognitive decline and improve memory. It is suggested that we get 1000 mg per day, but given that most Americans are not eating 2-4 servings of cold water fish per week, we are not getting the required intake from our food alone. This is the supplement I take daily to ensure I am supporting my mental health and brain function.

Collagen Peptides

I literally take this every single night. Not only does the glycine in this help to promote a calm, relaxed mental state & deeper sleep, but it’s great for gut health, hair, skin & nails and burning fat & building muscle.

I take it down in a glass of water before bed with my magnesium. It’s supposed to be flavorless, but it does have a slight aftertaste. I’m used to it now, but before I could stomach it, I would put a natural calm, a flavored magnesium supplement, into it as well to make it more palatable.

CBD oil

CBD hemp oil, is the least processed part of a cannabis plant and is non-psychoactive and mind altering. Simply put, it gives you the relaxed, chill vibe people get from smoking weed, without it making you stoned, zoned out and have the munchies. Basically, all the good and none of the bad!

Not only does it help reduce anxiety, improves sleep quality, but it also helps alleviate chronic pain, helps inflammation, it’s a common cure for acne, diabetes 1, treats epilepsy, amongst many other benefits.

When you’re feeling a lil crazy, pop these and you will literally feel yourself chill out in a few minutes, I swear. It’s that quick. I take these as needed.

Bach Flowers Rescue Remedy

Guys, this stuff is magic! I swear.

Rescue remedy is a homeopathic remedy formulated 80 years ago by Dr. Bach to help you stress less, stay calm and in control. This doctor literally created this original blend of flowers Rock Rose, Impatiens, Clematis, Star of Bethlehem, & Cherry Plum, that’s non-habit forming and gentle, but insanely effective! If you’re feeling frazzled, drop 4 drops in your tea or water when & you’re better instantly!

I literally keep this in my handbag, bedside table and when I worked in a corporate office, I ALWAYS had one in my desk drawer. I have gotten me through my 3 intense home births and many stressful situations and it never disappoints.

Cortisol Manager

This bad boy is “formulated with stress reducing ingredients and botanicals to promote relaxation, help alleviate fatigue, and support healthy cortisol levels. By balancing cortisol levels, Cortisol Manager can help reduce stress, which supports a restful night’s sleep without diminishing daytime alertness”.

I take 1-2 at night before bed.

L-theanine

L-theanine is an amino acid typically found in tea and fungi. Not only does l-theanine promote relaxation, reduce stress and improve sleep, it also:

• improves brain function and alertness (as a Mom, I LOVE this benefit!)
• helps with weight loss – SCORE!
• decreases the negative and jittery effects of caffeine
• reduces heart rates and blood pressure
• protects the heart and blood vessels
• antioxidant
• combats stress-related weakened immunity

This isn’t even the whole list, but you get the picture. This stuff is good! L-theanine is included in Cortisol Manager, but I have a separate bottle of it that I keep on hand for when I’m feeling particularly overwhelmed. I take it in the moment and feel better.

Drenatrophin

Okay, let’s talk about adrenals real quick because as someone who has experienced weight gain, anxiety and a complete demise of my health, due to taxed adrenals, I am very passionate about adrenal health. And, it feels like so many people are not aware of how incredibly important they are to your health.

You know when you feel SO taxed and depleted that you almost seem manic? Like you’re anxious, but you’re beyond exhausted? or have you ever had trouble falling asleep even when you’re tired? And then when finally do fall asleep, you still wake up exhausted and not feeling refreshed? Do you feel like you’re gaining weight, particularly in your midsection and it’s looking like you have a spare tire growing around your middle? Are you getting sick more than you used to? Craving sugar/carbs, fat, salt.

Getting irritable, snappy or angry more often than you’re used to? Feeling anxious or down and out? Feel like your hormones are all over the place, you have fertility problems and you have no desire to get frisky? You can’t remember a damn thing and you’re not able to focus properly? Do you feel like your digestive system is a hot mess? Getting tired around 3/4pm and then craving sweets or caffeine?

Guys, these are the most common signs that your adrenals are taxed!

Did you know that your adrenals control quite a few major actions in your body including your stress response, weight, blood sugar, blood pressure, and immune system? Our adrenal glands are our primary survival organs!

Now, I’m going to do another post on how they function, but I hope this highlights the importance of your adrenals and gives you a basic insight to help you consider whether or not your adrenals may need some support. (Guys, remember, my taxed adrenals are what led me to become insulin resistant and not being able to lose weight! On top of being an anxious mess no matter how much meditation I did! Their health is EVERYTHING. More on this in another post!)

I promise you guys, I now can literally feel when my adrenals are taxed and when they’re not. Drenatrophin helps to maintain adrenal function to reduce the effects of stress on the nervous system and combat fatigue.

Due to the pace of my life with 3 little ones, thus a higher stress level with previously taxes adrenals, I take this preventatively to support my adrenals. During more stressful times, I increase my dosage (per my integrative doctor’s recommendations).

Magnesium Glycinate

Magnesium is a vital nutrient for regulating many body processes, including muscle and nerve function, blood sugar levels, and blood pressure.

It’s been shown to have a variety of benefits, including the following:

• Has a calming effect on your brain due to the presence of glycine.
• Can help relieve anxiety and promote better sleep.
• Helps to keep bones strong by maintaining healthy bone density.
• Control blood sugar in people with diabetes and may lower the risk of developing diabetes.
• Decreases abnormal heart rhythms.
• Reduces premenstrual syndrome (PMS) symptoms.

I take 250 mg before bed every night. This is the one I take.

Lavender oil

I put this on my temples before bed & often in my oil diffuser. The scent is extremely relaxing & treats anxiety, insomnia depression & restlessness.

I hope this gives you a great arsenal of resources to support you during the stressful times! Please let me know if this was helpful in the comments below. Do you guys have any amazing natural stress relievers that I didn’t cover? Please let me know!

Xo

Misha

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