Practices and Ingredients to Manage Stress

Everyone experiences stress differently and everyone will also deal with stress differently. There is no right or wrong way to go about managing stress, as long as it is best suited for you. If you are feeling overwhelmed by stress and not sure what steps to take to go about handling your stress, keep reading!

The Importance of Getting Enough Sleep

You may have been told that getting enough sleep is important to your health but maybe you weren’t told of its effect on your stress resilience. Sleep allows your body’s (a complex network of interactions between the hypothalamus, pituitary gland and adrenal glands that help regulate mood, stress and energy through hormone secretion) to recover, which is crucial for responding to stress with resilience.1 To ensure you get enough sleep every night, try establishing a consistent sleep schedule and bedtime routine, set a bedtime alarm, minimize your caffeine intake, and create an optimal sleep environment.

The Power of Mindfulness

Mindfulness is all about tuning into yourself and focusing on being aware of your feelings and sensations in the present moment without judgement. Practicing mindfulness can be in many forms such as yoga, meditation, and body scans. It has been demonstrated that yoga as a form of mindfulness can help lower stress hormone levels.2 Meditation can transform how you both experience and respond to stress, making it an effective tool for refocusing your thoughts and alleviating stress. Try setting aside time to practice one of these forms of mindfulness to feel the power it will have on your relationship with stress.

Understanding and Using Adaptogens

Adaptogens are natural ingredients that can help the body adapt to stress. Ashwagandha is an example of an adaptogen that has been found to aid in alleviating stress by acting on the HPA axis to reduce stress marker levels and increase serotonin levels.3 Rhodiola is another adaptogen that enhances the body’s stress resistance by regulating stress hormone release and boosting energy metabolism.4 Both Ashwagandha and Rhodiola can be found in our Peaceful Mind product with the goal to provide relief from stress a, and increase resistance to stress, while also promoting relaxation.

Staying Active and the Benefits of Getting Outside

Physical activity is important for both your physical and mental health. Exercising regularly will help you be emotionally resilient in times of stress.5 Moving your body improves how it responds to stress and can even help you focus more clearly on the tasks ahead. Spending time outside in nature has also been shown to be an easy and great way to reduce stress hormone levels.6 So going for that walk, run, bike, especially outdoors, will ultimately benefit you, your health, stress levels, and happiness!

Prioritizing Self-Care in Your Daily Routine

Self-care involves setting aside time that is dedicated to yourself. This will look different for everyone, so start by reflecting on what steps you want to take in your self-care plan. You may take such time to have a relaxing bath, read a good book, spend some time with loved ones, or pursue a hobby. No matter what your self-care time looks like, prioritizing physical, social, mental, and emotional self-care will not only attribute to reducing stress, but also increasing energy and resilience. By making self-care a regular part of your routine, you can enhance your overall well-being and better manage the demands of daily life.

Our tips to start managing your stress are:

  • The Importance of Getting Enough Sleep
  • The Power of Mindfulness
  • Understanding and Using Adaptogens
  • Staying active and the Benefits of Getting Outside
  • Prioritizing Daily Self-Care

Try these tips to help manage your stress and to enhance your overall health and wellbeing! 

[1] Leproult, R., Copinschi, G., Buxton, O., & Van Cauter, E. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep20(10), 865–870.
[2] Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of psychosomatic research78(6), 519–528.
[3] Majeed, M., Nagabhushanam, K., & Mundkur, L. (2023). A standardized Ashwagandha root extract alleviates stress, anxiety, and improves quality of life in healthy adults by modulating stress hormones: Results from a randomized, double-blind, placebo-controlled study. Medicine102(41), e35521.
[4] Anghelescu, I. G., Edwards, D., Seifritz, E., & Kasper, S. (2018). Stress management and the role of Rhodiola rosea: a review. International journal of psychiatry in clinical practice22(4), 242–252.
[5] Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in physiology5, 161.
[6] Hunter, M. C. R., Gillespie, B. W., & Chen, S. Y. P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10, 722–722.