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10 WAYS TO RELIEVE STRESS NATURALLY

September 05, 2022 6 min read

10 WAYS TO RELIEVE STRESS NATURALLY

10 WAYS TO RELIEVE STRESS NATURALLY

CBD studies show that the cannabinoid can help you manage stress, but the FDA has not approved this. Meanwhile, there are at least ten things you can do to manage stress naturally, including meditation, visualization, taking a walk, and embracing aromatherapy.

CBD is fast growing in the physical and online space, and people believe it can help with many things, it can help with many things, including stress, although the FDA has not approved this. Stull, there are many other things you could try doing to keep your thoughts collected and manage stress naturally. Some people take a walk, exercise, meditate, or talk to a friend. For others, self-talking, aromatherapy, and getting enough sleep could be all they need to feel better. Peer into this article to know more about the common ways to manage stress naturally.

CBD Basics

Mascal et al. (2019) and Kicman & Toczek (2020) defined CBD as the non-psychoactive chemical compound in cannabis plants like hemp. There are many plants in the cannabis class, and hemp is one of them. Non-psychoactive means that CBD will not make you high. Whether you munch its edibles or swallow its caps, you will not feel high, which is why many are attracted to the cannabinoid. Besides, Watt & Karl (2017) noted that CBD is therapeutic, explaining further why CBD is many people’s favorite.

CBD and Stress

Many fans believe in CBD therapy and take the cannabinoid for this or that. Meanwhile, many suffer from stress, and you may want to know if talking CBD will treat or cure your stress. Of course, this would be a natural way to manage stress, especially because the scientific emphasis is on natural alternatives. According to Shannon et al. (2019), CBD can fight pain and anxiety and help you better. Although the research sees the potential in CBD for mental issues, the FDA has not approved it, and there is insufficient evidence to back these claims. Thankfully, there are many natural ways to manage stress and the section below shares ten of them.

Breath Deeply

When many hear of deep breathing as a way to manage stress, they see it as a cliché. Yet, deep breathing will certainly go a long way to keep you focused. According to Jerath et al. (2018), deep breathing activates the parasympathetic nerves, setting your body into the digest and rest mode. The longer you spend in this mode, the better you will feel. All you have to do is lie down and support your neck and belly. Inhale and exhale 10- 20 seconds and repeat the process 3- 5 times daily. 

Take a Walk

Many have found walking a good way to manage stress naturally. If you live in a place where you can see a lot of greenery or have an ocean view, you undoubtedly feel better at the very sight of these aspects of nature. Still, even if you live in a busy urban area, you can de-stress by walking slowly to the less busy areas.

Embrace Your Fears

Studies show that having many fears and paying attention to them can be a source of stress to many. Did you know that embracing your fears will help you manage stress more naturally? Ford et al. (2018) reported that embracing your fears helps you boost your psychological and physical health, going a long way to help you de-stress. Besides, when you accept and embrace what you fear, you can find a way to manage them.

Exercise

Exercise seems to be the answer to every health challenge- obesity, increased risk of medical conditions, and better sex life. Do you feel stressed? Exercise will help you feel better. Although the first few times of exercise may be uncomfortable and painful, things are bound to improve as you keep consistent. Besides, exercise keeps you active and positive, and teaches your resilience, transforming into better stress management tips.

Gratitude Journaling

Have you heard people say that grateful people are happy people? Well, this does not mean they are not affected by the tough economy of the pandemic. Rather, their attitude is the hallmark of their happiness, making them less likely to be stressed. According to Wood et al. (2009) and Digdon & Koble (2013), taking note of what made a person during the day goes a long way to promote relaxation, better sleep, and less stress.

Self-Talk or Talk to Someone

Many people find it helpful to talk to someone when they feel stressed. If you are not the type that prefers to talk to people, self-talking could help you feel better. All you have to do is be the audience and the speaker, so you talk and listen to yourself. Since this may look weird in public, you can do it in your privacy.

Get Enough Sleep

According to Hirshkowitz et al. (2015), an adult needs some 7- 9 hours of sleep, which the National Sleep Foundation also supports, adding that enough sleep allows you to get enough rest and be re-energized the following day. Switching off lights, barring noise, and keeping a sleep routine are some of the many tips that help you sleep better and manage stress naturally.

Tap into Aromatherapy

Aromatherapy is the process of finding value, whether medicinal or physical of an aroma. Many people feel good at sensing the smell of a favorite meal or spray, and you can tap into it to manage stress more naturally. According to Goel et al. (2005), aromas signal the olfactory parts of the brain to send impulses to the limbic zone, helping you relax. You can put essential oils into spray bottles and spray your room or pillow to relax.

Meditate

Did you know that meditation can help you manage stress naturally? Whether you are tired or tied in something that happened during the day and which you cannot stop thinking about, meditation helps. The Harvard Health Publishing (2013) and Goyal et al. (2014) reported that meditation goes a long way to make a person feel better, get good quality sleep, and manage stress.

Visualize

Visualization, also called guided thinking, is one way to manage stress. Instead of dwelling in the sad past or thinking about the uncertain future, it would help if you can focus on the present. Harvey & Payne (2002) show that controlled thinking is one way to keep yourself positive. The more you can pay attention to positive thoughts, the better placed you are to manage stress.

Conclusion

Do you feel stressed? There are many ways you can tap into to push stress away naturally. This article shares ten methods to relieve stress. You can take a walk, talk to someone, self-talk, meditate, visualize, exercise, get quality sleep, or take a deep breath. Although early research shows that CBD could help you manage stress naturally, the FDA has not approved of this.

References

Digdon. N. & Koble. A. (2011). Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial. Applied Psychology: Health and Well-Being. 3(2), 193-206.

Elms, L., Shannon, S., Hughes, S., & Lewis, N. (2019). Cannabidiol in the Treatment of Post-Traumatic Stress Disorder: A Case Series. Journal of alternative and complementary medicine (New York, N.Y.), 25(4), 392–397.

Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of personality and social psychology, 115(6), 1075–1092.

Goel. N., Kim. H. & Lao. R.. (2005). An Olfactory Stimulus Modifies Nighttime Sleep in Young Men and Women. Chronobiology International. 22(5), 889-904.

Goyal, M., Singh, S., Sibinga, E., Gould, N., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D., Shihab, H., Ranasinghe, P., Linn, S., Saha, S., Bass, E., Haythornthwaite, J. and Cramer, H., 2014. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. Deutsche Zeitschrift für Akupunktur, 57(3), 26-27.

Harvard Health Publishing. (2013). Meditation offers significant heart benefits - Harvard Health. Available online: https://www.health.harvard.edu/heart-health/meditation-offers-significant-heart-benefits

Harvey. A. & Payne. S. (2002). The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction. Behaviour Research and Therapy. 40(3), 267-277.

Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Ware, J. C. (2015). National Sleep Foundation’s updated sleep duration recommendations. Sleep health, 1(4), 233-243.

Jerath. R., Beveridge. C. & Barnes. V. (2018). Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Frontiers in Psychiatry. 9(780).

Kicman, A., & Toczek, M. (2020). The effects of cannabidiol, a non-intoxicating compound of cannabis, on the cardiovascular system in health and disease. International journal of molecular sciences, 21(18), 6740.

Mascal, M., Hafezi, N., Wang, D., Hu, Y., Serra, G., Dallas, M. L., & Spencer, J. P. (2019). Synthetic, non-intoxicating 8, 9-dihydrocannabidiol for the mitigation of seizures. Scientific reports, 9(1), 1-6.

Watt, G., & Karl, T. (2017). In vivo evidence for therapeutic properties of cannabidiol (CBD) for Alzheimer's disease. Frontiers in pharmacology, 8, 20.

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