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Sometimes life can feel overwhelming. An expert shares ways to destress, embrace nature, and live a happier life for you and your loved ones.
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Do you find yourself having frequent headaches or difficulty sleeping? Perhaps you’ve noticed that your boss or loved one is more agitated or has mood swings. Most likely, this is all related to stress. Blame it on the fast pace of modern life, uncertainty about the future, or a constantly negative news climate- we have a lot of reasons to feel stressed. While low to moderate amounts of stress are good for your cognitive function, ongoing (or chronic) stress can have long-term impacts on your health. But learning ways to destress can create lasting habits to feel peace.
According to recent studies, we could all use a little more inner peace in our lives. Surveys show that 53% of adults report that stress negatively impacts their mental health and 49% say it’s negatively impacting their behavior. “When we manage stress, we show up differently,” explains Crystal R. Currie. As a clinical consultant at Thrive Well Strategies who has spent more than a decade helping clients improve their mental health, she’s seen how managing stress can change lives. “We’re more patient, compassionate, and present. Instead of reacting from a place of exhaustion or irritability, we can listen and connect with others.”
When you take time to relax intentionally, you boost your mood, sharpen your focus, and keep your body healthier. Recent studies show that reducing stress can lift your immune system and even reduce your risk of heart disease. Here are ways to destress and relax in today’s modern world- an essential for living a balanced, happier life.
Understanding Stress on the Body
Before diving into the tips to manage stress, it’s important to understand what it is and how it impacts our bodies.
“Stress is our body’s alarm system,” Crystal explains. “In short bursts, stress helps us rise to challenges. But when it sticks around, it drains our energy, impacts sleep, and weakens our immune system.” Part of the problem with stress is that when you sense danger — real or imagined — your body springs into action. The fight-or-flight response floods our system with hormones like adrenaline and cortisol. “This makes our heart race, muscles tighten, and thoughts speed up,” Crystal says. These chemicals prepare you to respond quickly. While helpful in emergencies, constant activation causes trouble.
When you are constantly putting your body in this state of emergency, it becomes chronic. That’s when stress has an adverse effect on your health. “Chronic stress happens when the body doesn’t get relief. It’s like having an alarm system on all the time, every day. This long-term activation takes a toll on mental and physical health and feels exhausting to live with.” Research links chronic stress with health issues like weight gain, lower immunity, high blood pressure, increased chances of heart disease, and mental health issues like anxiety or depression.
Many people don’t realize how much pressure they carry until symptoms set in. For example, persistent headaches or insomnia are signs your body needs a break.
Effective Relaxation Techniques to Calm the Mind and Body
Everyone reacts to stress differently. Some face pressure from work, others from relationships or finances. According to Crystal, “Awareness is the first step. Notice when you feel tension in your shoulders, irritability, or racing thoughts.” You might find it helpful to keep a journal to note what stressors pop up most often. “Once you see the patterns, you can ask yourself: “Is this something I can change, or something I need to accept?” From there, you can set boundaries, say no to what drains you, and focus on what’s truly in your control.” Then, you can practice various techniques to bring your mind and body back to a state of peace.
1. Breathe
According to Crystal, breathing practices are one of the quickest ways to destress and calm our nervous system. Techniques like diaphragmatic breathing and box breathing make a difference. To try diaphragmatic breathing, breathe in slowly through your nose, filling your belly. Exhale gently through your mouth. Box breathing involves inhaling, holding your breath, exhaling, and holding again in equal parts. “For example: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat,” Crystal says.
“Just a few minutes [breath work] signals to the body that you’re safe, lowering heart rate, and reducing tension. It’s like hitting a “reset” in the middle of stress,” She explains.
2. Destress with Meditation
Meditation isn’t just sitting quietly — it’s training your mind to stay present. “Mediation helps reduce stress by teaching the mind to focus and pause, rather than spiraling,” Crystal says. Research shows regular meditation reduces stress hormones and boosts feelings of calm.
If you’ve struggled with meditation techniques in the past, don’t stress. According to Crystal, it’s about starting where you are now. “It doesn’t have to mean sitting in silence for an hour. Start with one or two minutes. Use a guided meditation app or even a repeat calming phrase like, “I am safe.” Think of it as practice. Over time, it gets easier, and the benefits build.”
3. Relax with Progressive Muscle Relaxation
Therabody Theragun mini $220 is a handheld muscle massager that fits into your bag for instant relief from tension, stress, or a aches from a long day or workout.
Tension builds up in muscles, especially during stress. Progressive muscle relaxation works by tensing each muscle group, then releasing the tension slowly. This technique is great before bed or during a stressful workday. Simply tighten your fists for a few seconds, then relax. Move through your arms, shoulders, neck, and legs for full effect.
4. Escape with Visualization
Similar to meditation, this technique involves refocusing your mind for several minutes. Begin by sitting down in a quiet place. Close your eyes. Picture yourself in a peaceful place — a beach, forest, or cozy cabin. This mental escape calms your mind and body. Many apps and online videos guide you through calming images. Take a few minutes to imagine a soothing environment; this can lift your mood and lower anxiety quickly.
5. Calm Down with Aromatherapy
Aera Diffuser $199 can help create a calm and relaxing space with light fragrances. Scents lasts up to 800 hours and no harmful VOCs are used.
Certain scents have natural calming powers. Lavender, chamomile, and bergamot are favorites for relaxation. Use essential oils in a diffuser or add a few drops to your pillow. Scent therapy changes your mood by activating your brain’s calming paths. Light a scented candle or create a relaxing bath with essential oils for extra peace.
6. Embrace Nature and the Outdoors
“Nature is incredibly healing. Studies show that just 20 minutes outdoors can lower stress hormones,” Crystal shares. Walking, gardening, or even sitting under a tree allows your stress to ground you. The sounds, sights, and smells remind your nervous system to calm down. It doesn’t have to be for long or far away to make a difference.”
7. Bring Nature Indoors
Likewise, having plants in your home can also boost your mood. “Caring for indoor plants creates small, grounding behaviors, and simply seeing greenery has been linked to lower stress levels,” Cyrstal states. “Additionally, they add beauty and life to your space, which can have a positive impact on your mood.”
8. Prioritize Sleep
Oura Ring $349 can be used as a tool to help you sleep better. The ring monitors your daily stressors, sleep, and physical activity to give you the data you need to assess and improve your health.
Quality sleep keeps stress at bay. Establish a calming bedtime routine, like reading or warm tea. Keep screens out of your bedroom and stick to a consistent sleep schedule. Calming evening routines, such as taking a bath or practicing meditation, remind you to slow down.
9. Get Nutritional Support
Naked Nutrition Naked Recovery $24 can give your body a boost to an already healthy diet with six adaptogenic mushrooms. These foods aid in muscle recovery and adaptogens are substances that help the body to better cope with stress.
Eating the right foods supports relaxation. Herbal teas like chamomile or peppermint help soothe your nerves. Magnesium-rich foods, like nuts and dark chocolate, can ease tension. If you’re experiencing chronic stress, avoid processed foods, caffeine, and sugar, which can make stress worse. Drink plenty of water to stay hydrated, helping your body stay calm and balanced.
10. Start a Digital Detox
Constant notifications and screen time can increase anxiety. Try setting boundaries: no devices an hour before bed, or designated tech-free zones. Use apps to track your usage or set timers to limit social media. Less screen time means more space for relaxation and real-world connections.
Combining techniques like breathing exercises, meditation, outdoor time, and a healthy diet helps you feel more balanced and peaceful. The secret to destressing is to be intentional and adopt these practices into your daily lifestyle. Your peace and those around you, is worth it, and every effort counts toward a happier, healthier life. “Managing stress isn’t just self-care; it’s community care. It helps us nurture healthier workplaces, families, and relationships.”
