The human body is endowed with a constant drive for homeostasis, which is the natural ability to maintain a stable equilibrium of physiological processes. In our modern world though, internal and external stressors have become so numerous and constant that they outweigh our innate ability to fully regulate homeostasis and thus applying stress management techniques has become key.

Stress Comes in all different shapes

Examples of internal and external stressors include:

  • allergies
  • food intolerances
  • parasites
  • chronic inflammation
  • depression and anxiety
  • frequent and excessive exposure to electromagnetic fields
  • unhealthy food choices
  • financially providing for ourselves and our families
  • overwork
  • sitting for long periods of time
  • exposure to pollutants and toxicants of various kinds
  • sleep deprivation

Proven Stress Management Techniques

  1. Deep Breathing: Practices such as 4×4 breathing can quickly and dramatically alter our nervous system from a sympathetic state (fight or flight) to a parasympathetic state (rest and digest).
  2. Herbal Remedies: Adaptogenic herbs such as rhodiola root, ashwagandha root, and holy basil leaf have all been shown to help the body adapt to both internal and external stressors by reducing excessive cortisol levels and normalizing physiological processes. 
  3. Meditation: There are many forms of meditation, so begin with whatever technique you most resonate with, but all of them have the goal to calm the restless wanderings of the mind and relax the body. 
  4. Eustress Activities: There is actually a positive form of stress called eustress that makes us more resilient to other more harmful forms of stress. Examples of eustress activities are exercise, cold plunging, and travel.
  5. Nature Therapy: There are many activities under this umbrella term that can have amazing de-stress effects. Examples include hiking in a beautiful wilderness area, earthing (bareskin contact with the ground), and watching a sunset or sunrise.
  6. Mindfulness: The ability to catch ourselves when we are spiraling with stressful thoughts and make conscious effort to change our state takes dedication and vigilance but is one of the most empowering ways to take control of stress in our lives. Examples of this technique include journaling and taking a 10 second pause when we feel stress rising in our body. 
  7. Sauna Therapy: Regular use of an infrared or traditional sauna has been shown to trigger the release of endorphins that have a powerful de-stressing effect (1). Sweating in a sauna also supports detoxification, and lowers excessive inflammation, which is both a cause and a symptom of stress. 
Stress Management

Everyone is unique in what stress management techniques will be most effective and beneficial, so step 1 is to pick a technique that most resonates with you and begin practicing. As you become proficient with one, add in another, and then another until you feel equipped with an arsenal of techniques that you have at your disposal during any stressful situation. 

  1. Vescovi PP, Gerra G, Pioli G, Pedrazzoni M, Maninetti L, Passeri M. Circulating opioid peptides during thermal stress. Horm Metab Res. 1990;22(1):44-46. doi:10.1055/s-2007-1004846