6 Easy Steps to Beat Stress Without the Snooze Button [See How!]

The daily grind of life, work, and family obligations can often lead to stress and anxiety. While prescription medications and over-the-counter supplements may offer relief, many people find these solutions leave them feeling drowsy or lethargic. Thankfully, there are natural, energy-boosting therapies available that not only help alleviate stress and anxiety, but also provide numerous additional benefits to improve overall health and wellness.

Maximize Magnesium

Magnesium is an essential nutrient that plays a crucial role in over 300 enzyme reactions in the body, such as maintaining a normal heart rhythm, building healthy bones, and managing healthy blood sugar levels. Unfortunately, countless individuals are deficient or insufficient in this vital mineral. Signs of low magnesium levels include muscle cramps, insomnia, low energy levels, and an increase in stress and anxiety.

Boosting magnesium intake can potentially improve one’s mental and physical health, ultimately reducing stress and anxiety. The best natural sources include leafy greens, whole grains, nuts, seeds, and legumes. Additionally, there are magnesium supplements available, such as magnesium threonate, which is known for its ability to effectively cross the blood-brain barrier.

Harness the Power of Adaptogens

Adaptogens are natural compounds found in certain herbs and plants that support the body in adapting to stress. Rather than trying to stop stress, adaptogens work by helping the body cope with it by balancing hormones, supporting immune function, and increasing mental and physical endurance. Common adaptogens include Ashwagandha, Rhodiola, and Siberian ginseng.

Incorporating these herbs into your daily routine can prove tremendously beneficial in reducing stress levels. Look to add them through teas, tinctures, capsules, or even powders that can be added to smoothies or meals. Always consult with a healthcare professional before adding adaptogenic herbs to your diet, especially if you have any pre-existing conditions or are taking medication.

Experience the Benefits of Aromatherapy

Aromatherapy, or the use of essential oils extracted from plants, has a long-standing tradition of providing therapeutic benefits for both the mind and body. When inhaled or applied topically, the natural chemical compounds in essential oils can promote relaxation and reduce stress levels. Popular stress-relieving essential oils include lavender, bergamot, peppermint, and chamomile.

When using essential oils, it’s important to ensure they are of high quality and to consult with a certified aromatherapist if you’re unsure about using or blending specific oils. To maximize the benefits, consider diffusing your chosen oil(s) throughout your home or workspace, or applying topically by mixing a few drops with a carrier oil, like coconut or almond oil.

Practice Mindful Meditation

Meditation not only helps to calm and rejuvenate the mind, but it can also naturally reduce stress and anxiety levels. In essence, it teaches those who practice it to cultivate a nonjudgmental awareness of their thoughts, experiences, and emotions — thereby creating balance and enhanced mental resilience.

If you’re new to meditation, begin with a simple mindfulness practice, such as focusing on your breath for five to ten minutes each day. Alternatively, you can explore different techniques, like guided imagery or loving-kindness meditation, to find one that resonates with you.

Include Regular Exercise

There’s no denying the overwhelming benefits of regular physical exercise. It not only improves physical health but also mental health by releasing endorphins — the body’s natural mood lifters — and reducing cortisol, the primary stress hormone. Incorporating a mix of cardiovascular and resistance-based exercises is ideal for increasing energy levels and combating stress.

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with twice-weekly strength training sessions. Remember, consistency is key: even taking a 10-minute walk during lunch breaks can make a significant impact on stress and anxiety levels.

Make Time for Sleep

Despite being fundamental to overall health and wellbeing, sleep is too often neglected as a stress-relief technique. A good night’s sleep is essential for reducing inflammation, improving memory and cognitive function, and balancing the hormones that govern our moods and stress levels.

Create a sleep-promoting environment by developing a calming bedtime routine, cutting out caffeine and electronics before bed, and maintaining a consistent bedtime and wake-up schedule. Aim for seven to nine hours of quality sleep each night to optimize mental and physical health.

Prioritizing these natural practices not only helps alleviate stress and anxiety, but also contributes to a healthier, more energetic lifestyle. By focusing on magnesium intake, incorporating adaptogens and aromatherapy, practicing mindful meditation, exercising regularly, and prioritizing sleep, your overall mental, physical, and emotional health is bound to improve.