4 Tips for Stress Reduction

Stress is something we all experience, but are we managing it well? Whether it’s looming deadlines, unexpected challenges, or just the mental load of daily life, stress can take a toll on both our physical and mental health. While some stress is normal, chronic stress can lead to hormonal imbalances, digestive issues, and long-term health complications.

The good news? There are effective, research-backed ways to manage stress naturally. Here are four powerful strategies to help you reduce stress and build resilience in your everyday life.

Ever noticed how your heart races before a big presentation or your stomach churns before an important event? That’s stress in action.

According to the Australian Psychological Society (APS), stress triggers the fight-or-flight response, a survival mechanism controlled by the autonomic nervous system (ANS) (Australian Psychological Society, n.d.). When your brain perceives a threat whether it’s a looming deadline or a real danger, it signals the hypothalamic-pituitary-adrenal (HPA) axis, flooding your body with stress hormones like cortisol and adrenaline. This causes your heart rate to spike, muscles to tense, and breathing to quicken, priming you to either tackle the challenge or escape it.

While this response is useful in short bursts, chronic stress keeps your body in a constant state of alert, overloading the central nervous system (CNS) and potentially leading to anxiety, burnout, and long-term health issues.

The key to managing stress effectively is understanding your body’s response and learning how to restore balance through movement, mindfulness, sleep, and natural support (Australian Psychological Society, n.d.).  

Lack of sleep doesn’t just leave you feeling groggy, it also makes you more vulnerable to stress by increasing emotional reactivity and reducing your ability to cope with challenges (Slavish et al., 2020). Research shows that when sleep is disrupted, stress levels rise due to heightened activation of the hypothalamic-pituitary-adrenal (HPA) axis and sympathetic nervous system, keeping your body in a prolonged state of alertness (Hein et al., 2024).

To support better stress regulation, aim for 7-9 hours of quality sleep per night. Studies indicate that deep sleep (slow-wave sleep, SWS) plays a crucial role in emotional regulation, helping your brain process and recover from daily stressors. In fact, poor sleep has been linked to higher cortisol levels, increased heart rate, and difficulty adapting to stressful situations the following day (Lo Martire et al., 2024).

Try these simple strategies to improve your sleep:

• Limit screen time at least an hour before bed – Blue light suppresses melatonin, disrupting natural sleep patterns (Slavish et al., 2020).

• Establish a calming bedtime routine – A warm bath, chamomile tea, or light stretching can help transition your body into restful sleep (Lo Martire et al., 2024).

• Stick to a consistent sleep schedule – Going to bed and waking up at the same time trains your body’s natural sleep rhythm.

Prioritising high-quality sleep is one of the most effective ways to build stress resilience and enhance recovery.

Many of us struggle with setting boundaries because we fear disappointing others. But in reality, saying no when needed helps us show up fully for the things that truly matter.

Research shows that chronic stress from overcommitment leads to elevated cortisol levels, which can contribute to burnout, anxiety, and fatigue (Slavish et al., 2020). Without boundaries, the body remains in a prolonged state of stress, making it harder to focus, unwind, and recover (Lo Martire et al., 2024)

Setting clear boundaries and learning to say no without guilt is one of the most effective ways to manage stress and reclaim control over your time. Here are a few simple strategies:

• Work Boundaries: Set a clear “no emails after work” rule to protect your downtime and prevent work-related stress from creeping into personal time.

• Social Boundaries: Before committing to plans, ask yourself: Does this energise or drain me? If it’s the latter, it’s okay to decline.

• Personal Boundaries: Schedule non-negotiable self-care time—whether it’s a workout, a hobby, or simply unwinding with a book.

Saying no isn’t selfish, it’s self-respect. Every time you set a boundary, you reduce stress and create space for what truly matters. Protecting your energy allows you to show up fully for the things and people that bring you joy without feeling constantly stretched too thin.

Ever notice how a short walk or a dance session can instantly lift your mood? That’s because exercise is one of the most effective natural stress relievers.

Research suggests that exercise helps regulate stress by:

• Releasing endorphins, the body’s natural feel-good chemicals.

• Lowering cortisol levels, helping to reduce chronic stress (Childs & de Wit, 2014).

• Improving circulation and oxygen flow, which enhances mental clarity and emotional resilience.

The best part? You don’t need an intense workout to feel the benefits. A 10-minute stretch, a quick yoga flow, or a brisk walk can shift your mindset and help your body process stress more effectively. Finding a type of movement you genuinely enjoy, whether it’s dancing, hiking, or lifting weights, makes it easier to stay consistent.

Try this: Next time you feel overwhelmed, take a 5-minute movement break. Even small moments of movement can make a big difference in how you feel.

Feeling constantly drained or overwhelmed? Adaptogens are a unique class of herbs that may help regulate the body’s stress response, supporting mental and physical resilience (Al Shamli et al., 2024) .

Unlike quick fixes, adaptogens work by helping the body adapt to stress over time, with research suggesting they may influence cortisol levels and energy balance.

Some well-known adaptogens include:

• Ashwagandha – Research suggests it may support cortisol regulation, stamina, and recovery.

• Rhodiola Rosea – Traditionally used for endurance, research suggests it may help with mental clarity and fatigue resistance.

• Siberian Ginseng – Commonly used in traditional medicine, this herb may assist with stamina, energy, and immune support.

Since different adaptogens work in different ways, some are calming, while others are energising, it’s best to consult a qualified naturopath to determine the right fit for your body and lifestyle.

Managing stress isn’t about eliminating it completely, it’s about equipping yourself with the right tools to handle it better. Whether it’s prioritising sleep, setting boundaries, moving your body, or exploring adaptogens, small changes can lead to big improvements in your well-being.

Looking for more insights? Check out these related articles:

Al Shamli, A., Hassan Abdelbasset Mourgan, F., Al-Yaaribi, A., EL Dawy, N., & Hefny, A. (2024). Adaptogenic Herbs as Natural Sources of Sports Performance Enhancers. The Open Medicinal Chemistry Journal, 18(1). https://doi.org/10.2174/0118741045309981240611110433

Australian Psychological Society. (n.d.). Stress. Australian Psychology Society. https://psychology.org.au/for-the-public/psychology-topics/stress

Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5(161). https://doi.org/10.3389/fphys.2014.00161

Hein, E., Halonen, R., Wolbers, T., Makkonen, T., Kyllönen, M., Kuula, L., Kurki, I., Stepnicka, P., & Pesonen, A.-K. (2024). Does sleep promote adaptation to acute stress: An experimental study. Neurobiology of Stress, 29, 100613–100613. https://doi.org/10.1016/j.ynstr.2024.100613

Lo Martire, V., Berteotti, C., Zoccoli, G., & Bastianini, S. (2024). Improving Sleep to Improve Stress Resilience. Current Sleep Medicine Reports, 10. https://doi.org/10.1007/s40675-024-00274-z

Slavish, D., Asbee, J., Veeramachaneni, K., Messman, B., Scott, B., Sin, N., Taylor, D., & Dietch, J. (2020). The Cycle of Daily Stress and Sleep: Sleep Measurement Matters. Annals of Behavioral Medicine, 55(5), 413–423. https://doi.org/10.1093/abm/kaaa053