Ways to Stress Less

Why stress is so bad for you

Stress is a part of life that can actually have some positive effects that support our survival and growth. Yet many of us have become so accustomed to operating in a heightened state of “fight or flight” that we have become desensitized to stress and its effects on our body. Some of the benefits of stress include expanded airways, more blood flow and heart strength as well as an increase in activity in the brain. From an evolutionary stance, this could certainly benefit our survival in life and death situations. In today’s modern world, stress’ effects on the body could also give us the boost we need to finish that term paper or big project, to enjoy an adventure-filled day, or to push ourselves out of our comfort zones and make big life changes. However, the body is only meant to be in this stressful state for short periods of time.

Chronic Stress and Your Body

When the body is under chronic stress, our nervous system can get “stuck on” leading to a range of negative effects throughout the body. These long-term effects could include impacts to our cognitive, physical, mental and emotional states and can even lead to increased risks of health concerns such as stroke, weight gain and diabetes. Some other symptoms that can result from chronic stress include insomnia, depression or anxiety, digestive issues, decreased libido, and decreased immune function. Addressing chronic stress is a necessary step in improving overall health and wellbeing. Remember, the effects of stress are compounded over time, so while you could “power through” ongoing stress for longer periods of time in your youth, your body is still being impacted from the stress hormones, such as adrenaline and cortisol, released into your body. Living in a state of chronic stress can cause these hormones to lead to imbalances. Finding ways to stress less is essential to restoring overall balance within and without.

Stress Less with Adaptogens

One way to manage stress is through the use of adaptogenic herbs. Adaptogens have become mainstream in many ways with more access to adaptogens in tea blends, as powders on the shelves of big name retail stores, or as additions to your smoothie at your local juice bar. There has been research on the effects of adaptogens. While adaptogens are thought to be generally safe and modulating, it’s important to realize that the effects of various adaptogens fall on a continuum from stimulating to calming. A knowledgeable herbalist can help educate you on which adaptogens to consider based on your individual constitution and health goals, but here are three of my favorite adaptogens to consider in bringing balance to the body and supporting those dealing with stress.

• Eleuthero (Eleutherococcus senticosus)

  • Stimulating adaptogen

  • Best taken in the morning

  • Can be prepared in tea (decoction), pill, or tincture

• Ashwagandha (Withania somnifera)

  • Balancing adaptogen

  • Also used as a popular sleep aid

  • Can add powder or root to milk and simmer or add to decocted teas

• Tulsi or Holy Basil (Ocimum sanctum)

  • Calming adaptogen 

  • Considered a great protector in Ayurveda

  • Makes a great tea, but also available as tincture or glycerite

While generally considered nontoxic, do not use any of these herbs during pregnancy without professional supervision. 

Daily Tea Ritual to Reduce Stress

The act of preparing a cup of tea requires you to slow down, which can serve as a reminder to pause and take a breath, returning your attention to the present moment. One of the benefits of developing a daily habit of drinking tea is granting your body the time and space to destress by disrupting the fast paced hamster wheel state of living that many of us find ourselves in. Take the time to mindfully hold the mug of tea, feel the warmth of the liquid transfer to your hands. Mindfully bring the mug to your nose and inhale the scents of your tea. Take a few deep breaths. Allow your body and nervous system to settle into the present moment. Slowly, and with mindfulness take a sip of your tea. Close your eyes and allow gratitude to wash over you as you continue with slow dirgha (three part or yogic) breathing. This tea ritual can allow you to stress less, especially if you commit to adding this mindful tea ritual into your daily routine at least once, if not in both the morning and evening. 

Listen to Your Body’s Stress Signals

Another benefit of a daily tea ritual is that this time allows you an opportunity to tap into your body’s innate wisdom to reduce stress. Our bodies are intelligent organisms and part of the beauty of the wise woman tradition is learning to listen to your body. You can recognize when things feel out of alignment and learn to say no! This can be very difficult at times, especially with the cultural conditioning that exists for women to be nice and accommodating to others. This leads to us not putting our own needs first, and can lead to additional stress and even burnout. Begin to notice how your body feels when you are slowly sipping your tea versus when you are completing other daily tasks or at work. Do you notice a buzzing, jitters, or other physical symptoms like headache, stomach ache, racing heart, brain fog or confusion? If so, this might be a sign that your nervous system is stuck in the “on” position and that you are under chronic stress. Another signal is if you have a difficult time sitting still for meditation, yoga, or just “being” without doing. If this feels uncomfortable, start small and slowly build up a practice of slowing down or spending time in stillness, which can allow the nervous system to move from a sympathetic to a parasympathetic state. This state is what allows the body to “rest and digest.” Listening deeply to your body’s own wisdom will help you stress less and lead to a more balanced state, which will help you adapt to and manage future stressors.