Natural Remedies to Combat Stress

Stress is an emotional and physical reaction to personal distress or stressors. Stressors may involve situations at work, home, or school; however, one’s reaction will vary. Moreover, stress affects our mental and physiological health. However, we do not always need a doctor’s care for stress. In fact, there are a variety of natural ways to reduce stress such as breathing and muscle relaxing exercises and guided self-help. 

I have noticed that stress affects my mind and my body. For example, if I have an exam that I am worried about, my body physically reacts. My heart races and my head will often hurt. On the other hand, if I have a personal problem that involves issues with family or friends, my thoughts are negative, so they affect my eating and sleeping habits. In order to ease my physical and emotional state, I have to understand the cause of my stress and make an effort to alleviate it. 

Stress is the result of short-term or ongoing stressors. For instance, an exam is a short-term stressor because it is temporary. After the exam is over, I experience relief. Conversely, personal issues with family or friends may be an ongoing stressor. As an illustration, my closest friends are not in school, so they want to celebrate the summer months and go out. However, I have homework assignments, so I am unable to join them. The ongoing stress of balancing school, work, family, and friends are issues that I have to address on a daily basis. Therefore, it is an ongoing stress that has the ability to impair my emotional health. 

In order to relieve the angst of ongoing stressors, we need to practice healthy stress relief. We all have different ways of handling stress, but some are healthier than others are. For example, drinking alcohol or eating fattening comfort foods are unhealthy ways to handle stress because they impair our physical health. On the other hand, college students experiencing stress benefit from mindfulness techniques, working out or practicing relaxation techniques are good for our body and mind. 

Subsequently, when I feel as though something is out of my control, my stress level will increase, so I tend to exercise. If I am short on time, I’ll take a quick walk. If I have more time, I am able to go to the gym or take a run. The physical exercise gets my blood flowing, so it helps decrease the physical effects of stress. In regards to the emotional factors, I try breathing exercises. Breathing exercises are another means to relax. However, one has to use the proper method because I have noticed that sometimes breathing exercises add to my anxiety. 

For example, as I take note of my breathing, I tend to think about it too much. Instead, I should take deep breaths while thinking of something positive. According to Varvogli and Darviri (2011), Hubert Benson’s Relaxation Response is a ten to twenty-minute exercise that allows one to achieve relaxation. They explained that “important characteristics of a relaxation program are: a) repetition of a word, sound, prayer, thought, phrase or muscular movement…[and] b) [a] passive return to the repetition when other thoughts intrude” (Varvogli & Daviri, 2011, p. 76). Perhaps, if I combine breathing with a mantra or an affirmation, it will allow me to focus on positive thoughts. It seems that when I only concentrate on my breathing, I tend to shorten my breaths. In turn, I worry that my breathing is too shallow. Therefore, if I focus on a phrase instead of the physical nature of breathing, my breathing exercises will be helpful. In addition to breathing exercises, Varvogli and Darviri (2011) suggest muscle relaxing exercises as well, but it depends on a person’s individual preference. 

Regardless of my personal methods, it seems that self-guided help is a common method for dealing with stress. For example, in her research, Marley (2011) examined two males and nine females and their experiences with self-help. In semi-structured interviews, Marley (2011) asked the participants to reveal a stressful experience and their response. Incidentally, the participants defined stress for themselves so there was no researcher bias. Marley (2011) noted that “As a starting point, self-help options were divided into four groups: people, medicines, activities, and treatments” (p. 318). Four participants were prescribed anti-depressants or anti-anxiety medication, but the others relied on self-help. However, those who used medication also used guided self-help when they experienced stressful situations.  

The study’s participants confirmed that their side effects were physical and emotional. Marley (2011) explained that they “experienced unpleasant physical symptoms, including anxiety disorders, stress, panic, feeling sick, headaches, crying, pains, double vision, sensitivity to noise, and disturbed sleeping patterns… [and] emotional symptoms, such as feeling numb, angry, confused, depressed, in despair, embarrassed, and isolated” (p. 319). Often when we believe we are under stress, we only think about the emotional side. However, according to Marley’s sample, stress affects our physical being just as much. In fact, it may be the physical symptoms that allow our bodies to understand the nature of our stress. If we did not have physical symptoms, we would be unaware of stress’s physiological and mental consequences. Stress can come about from a variety of places, so in order to combat it, one must be prepared. 

As an example, Marley’s (2011) participants were aware of their stress, so they used self-help such as distractions. Marley (2011) stated, “all participants referred to the importance of distraction from their problems as a key benefit of their self-help actions” (p. 321). As detailed previously, distraction does not suggest unhealthy means such as alcohol or recreational drugs. While drugs and alcohol allow others to forget their problems for a moment, some may consider them to be necessary distractions. However, once the false euphoria ends, the stress comes back.

Instead, we can consider exercise or meditation CDs as distractions. Marley (2011) has noted that some people will go to therapy, but “Guided self-help in primary care is normally defined as a therapeutic approach delivered via books, CD-ROMs or internet-based resources, but with minimal professional support” (p. 317). Some people may read self-help books and acquire new ways to manage stress, or others may listen to relaxation CDs. We do not need a doctor to prescribe medication for stress. Instead, we create our own resources to successfully handle our stress. I have actually listened to my favorite music when I am under stress, so while my music choices are not necessarily guided self-help, the lyrics and music distract me and allows me to relax. 

Essentially, guided self-help is something we can do on our own because if we do not take care of our stress, we risk our health. Marley (2011) suggested “emotional distress and subsequent use of self-help is complex and multi-dimensional” (p. 323). Barriers may be family work, friends, or school. Nevertheless, if we practice methods of relieving stress, the barriers may not be as noticeable. Otherwise, our anxiety and our heart rates go up, and that causes physical health issues. At the same time, each individual will experience stress and its consequences in a variety of ways. While we can use similar methods, we would have to find the most appropriate stress reducers based on our personal lives. Ultimately, while we cannot avoid stress, we can develop ways to decrease its side effects. 

Based on this new knowledge, I can add to my stress reduction arsenal by incorporating a mantra or an affirmation in my breathing exercises and continue to distract myself by exercising or listening to music. While I cannot avoid stress, there is a certain amount of comfort in knowing that I am not alone in my stress. Instead, stress affects everyone. Granted, some may have more stress than others, but we all have natural tools in which to combat it.

References

Marley, E. (2011). Self-help strategies to reduce emotional distress: What do people do and why? A qualitative study. Counseling & Psychotherapy Research, 11(4), 317-324. doi:10.1080/14733145.2010.533780

Varvogli, L., & Darviri, C. (2011). Stress management techniques: Evidence-based procedures that reduce stress and promote health. Health Science Journal, 5(2), 74-89.