Stress is a normal part of life, but how we manage it can make all the difference in our overall health and happiness. Stress, acute or chronic, can cause a variety of symptoms such as anxiety, insomnia, irritability, muscle tension, headaches, difficulty concentrating as well as digestive issues and changes to appetite. While it’s tempting to think of stress as something that happens only when life gets overwhelming, stress can actually come from two distinct sources:
Real-Life Stressors – These are tangible, external events or circumstances such as work deadlines, financial pressures, relationship issues, or health concerns.
Perceived Stress – This is the internal process of how we interpret and respond to challenging situations. Even if an event is not inherently stressful, our thoughts, beliefs, and attitudes can create stress if we perceive it as threatening or overwhelming.
Learning to support yourself through both real-life stressors and perceived stress can help you to become healthier, both mentally and physically. Supporting your stress effectively can also help to optimize your gut health. Here are five ways to help you manage stress, reduce related symptoms and thrive:
1. Meditation
Meditation is a simple, accessible practice that involves training your mind to focus, remain present, and cultivate calm. With a consistent meditation practice you may notice reduced anxiety and better sleep. Regular meditation can also help reduce stress by:
- Lowering heart rate and blood pressure.
- Decreasing the body’s “fight or flight” response.
- Improving emotional resilience.
If you are new to meditation and need support, start with guided meditation. Calm is the #1 app for sleep, relaxation and meditation. There is a variety of guided practices to choose from including sleep stories as well as daily meditations and meditations for your mental state. The app also boasts soundscapes, music and guided movement. Use this Calm App 30-Day Guest Pass to try it out! You can also explore thousands of free guided meditations on YouTube from brief five-minute sessions to longer, more immersive experiences.
2. Yoga
Yoga is a mind-body practice that combines physical poses, controlled breathing, and relaxation. Its benefits for stress management include:
- Reduced Muscle Tension: Gentle stretching and poses help release tension stored in muscles.
- Improved Mindfulness: Focus on the breath and body, which can shift attention away from stressors.
- Better Sleep: A regular yoga practice often leads to improved sleep quality, further reducing stress.
If you don’t have access to a local studio, yoga can be practiced at home too. Yoga with Adriene on YouTube offers free videos for all levels, from beginner-friendly to more advanced flows. Membership-based yoga classes are available through Peloton and BODi apps, if you prefer a structured program with community support.
3. Forest Bathing (Shinrin-Yoku)
Originating in Japan, “forest bathing” is the practice of immersing oneself in nature, engaging the senses to experience the environment fully. Spending time in nature can:
- Lower cortisol (stress hormone) levels.
- Improve mood and mental clarity.
- Boost creativity and overall well-being.
You don’t need a dense forest to reap these benefits—any natural setting like a local park or a quiet trail will do. The key is to walk slowly, breathe deeply, and fully notice the sights, sounds, and smells around you.
4. Supplements
Certain supplements may help your body adapt to stress and support adrenal function. It is always wise to consult with a healthcare professional before starting any new supplement routine. Here are a few options often discussed in the context of stress:
- Adaptogenic Herbs: Ashwagandha, Rhodiola, and Holy Basil are known for their potential to support the body’s response to stress and help maintain balance.
- Mushrooms for Immunity & Stress: Reishi, Cordyceps, and Lion’s Mane mushrooms have been associated with immune system support and stress reduction.
- Vitamins & Minerals: B-complex vitamins, magnesium, and vitamin D can be beneficial in supporting stress response and overall wellness.
Our favourite high-quality stress support supplements support adrenal function, nervous system response, sleep and serotonin levels. Please consult your local healthcare practitioner for trusted brands, and your own unique recommendations.
Note: If you are concerned with your cortisol (stress hormone) levels, request an AM cortisol test and 24 hour urine test from your healthcare practitioner. These tests can be ordered by your family physician under your MSP coverage in Canada or requested by your naturopathic provider at a cost.
5. Mindset Shift
Sometimes the biggest difference between stress that overwhelms us and stress that propels us forward is our mindset. Research suggests that reframing stress as a motivating force can reduce its harmful effects on the body and mind. Cognitive Behavioral Therapy (CBT) is a widely recognized approach that helps individuals identify and challenge negative thought patterns. By learning to replace distorted thoughts with balanced, realistic perspectives, CBT can reduce stress, anxiety, and depression. It not only provides strategies to cope with current stressors but also fosters long-term resilience by teaching effective problem-solving and self-monitoring techniques. You can find a local or virtual psychologist with CBT training to support you in building the skill-set required to shift your mindset and your somatic responses.
Learn how to change your perspective on stress by watching this short TED Talk by psychologist Kelly McGonigal: How to Make Stress Your Friend
Use these tools to thrive
Stress is an inevitable part of life, but how we handle it can make a profound difference in our physical, emotional, and mental well-being. By recognizing both the external and internal sources of stress, we can choose strategies—such as meditation, yoga, forest bathing, targeted supplements, and mindset shifts—to manage and even harness stress for personal growth. Whether you explore a guided meditation on Calm, try a new yoga class on YouTube, immerse yourself in nature, or simply adjust how you perceive stress, each step you take can help you live a calmer, healthier, and more resilient life.
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