How to Reduce Stress Naturally at Home

You don’t need a vacation, a doctor, or money to feel better.
Some of the most powerful stress-relief methods are hiding in your daily routine—are you using them?

There Are Simple, Effective, And Evidence-Based Ways To Help Alleviate Your Anxiety Throughout the Day.

In this fast-paced lifestyle that we lead today, we are faced with daily stressors from work, finances and family. Many of us do not realize that the daily accumulation of your stress level is largely due to our increased use of digital devices.

There are many different and effective natural ways to relieve or minimize your stress. Most of these methods can be performed in your own home without significant expense or the use of medication.

The following are practical and natural strategies that can help you to relieve your stress while also enhancing your mental health and providing you with a more relaxing daily routine in the comfort of your own home.

1. Deep Breathing  Every Day 

One of the most effective, rapid, and natural ways to relieve stress is one of the most subconscious behaviors we do - deep breathing. Under stress, our breathing becomes short and fast in pace and through deepening our breath we are sending signals to our bodies that we are in a state of safety.

To perform deep breathing in the home:

- Note: You can either sit or lay down in a relaxed and comfortable position to practice deep breathing

1. Breathe In (through your nose) over the course of 4 seconds
2. Hold (after your b-in) for 4 seconds
3. Breathe Out (through your mouth) for 6 seconds
4. Repeat 5 - 10 times or for 5-10 minutes at a time

Benefits of Deep Breathing 

• Calms your nervous system 
• Will Help Reduce Your Anxiety and Tension
• Will Improve Your Focus and Ability to Sleep

2. Begin Each Day with a Calm Morning

What you do when waking will impact how much stress you experience throughout the day.

Rushing to get out of bed or immediately looking at your phone first thing in the morning is not a good way to prepare for your day ahead. Instead, implement a calm morning routine to start your day off right.

Ideas:

• Get up 15–20 minutes before you usually would
• Stretch your body lightly
• Drink warm water or herbal tea/infused water
• Spend 2-5 minutes in silence or meditate/pray

By performing just one of these small habits, you can make your day feel more in control and balanced than otherwise.

3. Move Gently Regularly

You do not need a gym membership to exercise away the stress; you can just as easily do light physical activity at home.

Here are some examples of activities that may relieve stress while doing so from within the home:

• Take a walk in your home/around yard
• Do some body stretching or perform yoga in the comfort of your home/yard.
• Do light exercises at home.
• Dance to some calming music.

Moving your body releases endorphins; these hormones help improve mood as well as reduce stress.

4. Cut Back on Technology/Mentally Stressing

Too much time spent using a cellphone, computer, & watching TV increases stress even without our knowledge.

The following are some natural ways to reduce technology use/making your life more stressful:

• Do not look at your phone for an hour before going to sleep.
• Turn off all unnecessary notifications from electronic devices.
• Take short breaks from electronic devices while working throughout the day or routine.

Use that same time for reading, listening to music, or doing something pleasurable.

5. Use Natural Sounds and Music

The type of environment that you have will determine your level of stress.

Examples of calming sounds are:

• Soft instrumental music
• Nature sounds (rain, ocean, birds)
• Calm, slow recitations

Playing calming music in the background can quickly decrease tension and create an atmosphere conducive to relaxing throughout your mind.

6. Improve Your Sleeping Environment

Poor sleep results in increased stress and the cycle of poor sleep and increased stress repeats itself over and over.

Create a stress-free sleeping place for yourself by:

• Keeping your lights dim in the evening
• Not using caffeine as a stimulant in the evening
• Going to bed at the same time, every day of the week
• Keeping your bedroom clean and quiet

Good, quality sleep helps to allow your brain to naturally recover from the stress of life each day.

7. Eat Food that Will Help You Reduce Stress

The type of food that you eat affects the way that your body deals with stress.

There are many foods that will help to reduce the amount of stress in your body naturally. 

These include:

• Fruits and Vegetables
• Nuts and Seeds
• Whole Grains
• Herbal Teas: Chamomile & Mint
• Warm home cooked meals

Too much sugar, fast food and caffeine will cause an increase in feelings of anxiety and restlessness.

8. Practice Gratitude and Think Positively

Many times, our stress levels increase as a result of looking only at the negative aspects of life.

Adopting the practice of being thankful can improve your frame of mind.

As an example, here are a couple of things you could do each day:

• Make a list of three things that you feel grateful for.
• Consider the small, positive aspects of life.
• Be kind to yourself verbally. 

By doing these things, you will teach your mind to notice moments of peace rather than instances of anxiety.

9. Organizing Your Environment

A disorganized house can add extra pressure on the mind & (therefore) will raise your overall level of stress.

Simple steps to achieving an organized house are:

• Tidy one (1) small section of your house each day
• Keep your bedroom tidy
• Get rid of things you don’t wear or use in a timely fashion

A clean and organized physical environment creates a feeling of lightness in your mind and in control of your life.

10. Taking Breaks and Getting Rest

You are not required to be productive every minute you are awake.

Resting is not lazy; it is actually critical for mental health.

Some examples of healthy resting include:

• Taking short breaks at work.
• Having quiet time alone.
• Saying “no” when you need to.

Listening to your body will assist with your long-term stress levels naturally.

You can naturally reduce your stress in your own home with implementing small, simple and consistent habits. You do not have to turn everything upside-down overnight! 

Start with two (2) or so of the methods mentioned above, and slowly build the routine that works for you.

Take note of what I have previously identified & remember:

• You are learning how to be calm.
• You can create an atmosphere of security in your own home.
•  Small changes = Large impact on your mental health.

also read: Why Short Term Memory Loss Is Becoming More Common