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How to Reduce Your Stress Levels

How to Reduce Your Stress Levels

There’s no better time than the present to focus on reducing your stress levels. Between the harsh realities of COVID-19, along with all the other stressors that are constantly around us, it’s in our best interests to find ways to destress.

Follow Good-Health Guidelines

According to the staff at Mayo Clinic, there are relatively simple ways we can help our bodies minimise stress. Prolonged exposures to stress can cause mental and physical health concerns, so it’s essential to live a healthy lifestyle to ease these longer-term impacts. As a rule of thumb, you can follow these health-living strategies as the first line of defence:

  • Eat a healthy, well-balanced diet
  • Get enough sleep
  • Minimise caffeine intake
  • Exercise regularly, especially aerobic exercise
  • Stop using tobacco and nicotine products
  • Take time to practice relaxation methods
  • Connect with other people
  • Practice time-management skills
  • Help reduce stress triggers in your life
  • Know your values and live by them
  • Say “no” when it’s appropriate
  • Set goals that are realistic
  • Be mindful of things that you cannot control
  • Work on developing a healthy self-esteem

Check Out These Vitamins And Supplements


When searching for vitamins and supplements to help with stress reduction, here are a few key ingredients to keep an eye out for:

Rhodiola Rosea

Rhodiola rosea, more commonly known as rhodiola, is an herb native to the cold mountains of Asia and Russia. Rhodiola is known for being an adaptogen, which means that it is a non-toxic herb that can help the body reduce physical, chemical, and even biological stressors.


Melatonin is the hormone that occurs naturally in our bodies that help to regulate our sleep-wake cycle, also known as our circadian rhythm. As it naturally occurs in our bodies, the melatonin levels increase in the evening to help us sleep and decrease during the daytime hours to help us stay awake and alert.

As a supplement, melatonin can help aid with sleep disorders that are caused by other conditions. Studies show that melatonin can help people fall asleep faster and improve overall sleep quality.


Our body creates proteins using glycine, which is a naturally occurring amino acid. Studies have shown that glycine can help the body’s defense against stressors by encouraging healthy sleep when taken as a supplement. Glycine is known for its calming features and its ability to lower your body’s core temperature, which helps you sleep better at night.


Ashwagandha, also known by its scientific name Withania somnifera, is another adaptogenic herb known to increase your body’s resistance to stressors. This herb is native to India and has been used in one of the world’s oldest medicinal systems.


Another amino acid that is naturally derived is L-theanine, which is often found in tea leaves. L-theanine is known for its ability to help with relaxation and stress reduction, without side effects that often come with sedatives.

Stress-Reducing Practices

Stress reducing practice

There have been extensive studies analysing the relationship between stress and the immune system. While there are several challenges in measuring the precise relationship, scientists are making strides in discoveries. Studies have shown that chronic stressors have been linked with the suppression of immune function in the body.

Stressors in life are not always easy to manage on our own. Still, cardiologist Dr. Herbert Benson from Harvard Medical School has established a relaxation response, which helps us minimise its impact on our immune health.

From the same school of medicine comes six relaxation techniques to evoke relaxation and minimise the stress response.

Focus On Your Breath

The practice of focusing on your breath helps you to disengage your mind from the distracting and stressful factors. Through this process, you take slow, long, and deep breaths. Although it might sound silly, it has proven to be a powerful relaxation technique.

Complete A Body Scan

Completing a body scan blends the breath focus with relaxation in your muscles. During your deep breathing practices, you focus on an area of muscles in your body and mentally release any tension you feel in this area. Doing routine body scans can help build a mind-body connection.

Use Guided Imagery

Sometimes relaxation methods can be challenging, but guided imagery can help shift your focus quicker. Using guided imagery, you create the image of a calm and serene place or experience in your mind to help you calm down and relax. There are plenty of free apps and recordings online that are available to help guide you through guided imagery.

Take Part In Mindful Meditation

Mindful meditation is another relaxation technique that involves focused breathing. For meditation, you will sit comfortably while doing so and bring your attention to the present. With this extreme focus, your stress of the past or the future can drift away.

Try Yoga, Tai Chi, or Qigong

Yoga, tai chi, and qigong are all ancient practices that combine breathing focus with postures and carefully orchestrated movements. As you practice these movements, your mental focus shifts into your actions and away from your everyday stresses.

Repeat Prayer

Whether it be a prayer or a phrase, using repetition can help to relax your mind. Prayer is beneficial for individuals who follow religions or spirituality, but other common phrases on mantras can be equally effective.

Wrap Up

Taking care of yourself begins with protecting yourself from stressors, and the easiest way to do that is by maintaining a healthy lifestyle.

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