7 Free Natural Ways to Reduce Stress and Anxiety That Actually Work

Free Ways to Reduce Stress and Anxiety Naturally

Looking for natural ways to reduce stress and anxiety that work? You’re in the right place!

Stress is one of the most common issues my clients face, and I always ask about it during our initial intake meetings.

Whether it’s work pressure, family responsibilities, or the constant news cycle, stress can feel overwhelming. The good news? You don’t need expensive treatments or medications to find relief. There are powerful, proven natural ways to reduce stress, and many of them are completely free!

In this guide, I’ll share some effective methods that not only calm your mind but also help shift your body into a parasympathetic state (your body’s natural “rest and digest” mode). These natural stress relief techniques have transformed my life and the lives of my clients, and they can work for you too.

What Is the Parasympathetic State?

When you’re in a parasympathetic state, your body is in “rest and digest” mode. It’s calm, relaxed, and focused on recovery and healing.

Controlled by the parasympathetic nervous system, the parasympathetic state lowers your heart rate, reduces blood pressure, and promotes digestion. It allows your body to recharge.

The opposite is the sympathetic state (aka “fight or flight”). This is when your body is flooded with stress hormones, your heart races, and your body is in survival mode.

While the sympathetic state is important for short-term stressors, being in this state for too long leads to burnout, anxiety, and physical health problems.

Achieving a parasympathetic state is crucial for mental clarity, emotional balance, and physical health.

In this article, I’ll share some of my favourite natural ways to reduce stress and anxiety. These methods, all of which are free, easy, and incredibly effective, will help shift your body into this restful state.

Free Natural Ways to Reduce Stress and Anxiety

1. Disconnect from media overload

One of the fastest ways to naturally reduce cortisol is to disconnect from the constant stream of negative news. Research is showing that consuming too much news, especially on global or political events, can increase anxiety and stress.

We may feel like we have to read or watch the news to “stay informed”. However, we may experience stress and anxiety from not being able to help as much as we would like to. It no longer feels healthy, safe, or sane to stay plugged into the constantly churning news machine.

The key is to set boundaries. Turn off the news, especially during meal times or before bed, and replace it with something that brings you joy.

Instead of scrolling through news apps, why not:

• Listen to your favourite song or an inspiring podcast.
• Catch up on that audiobook you’ve been meaning to read.
• Put on a fun TV show or light-hearted movie while you cook or relax.

By limiting your exposure to negative media, you create a more peaceful environment and reduce unnecessary stress triggers.

Learn more about creating effective boundaries in my 3-month personal & spiritual coaching program.

2. Find creative ways to relax

Stress relief doesn’t have to be serious or boring. In fact, fun and creativity are excellent natural ways to reduce stress and anxiety!

One fun, free way to practice mindfulness is with my Mindfulness Bingo Game! You can download it, have fun with it, and see if you can get your friends or family involved and pick a winner. (Of course, no one really loses at mindfulness bingo… 😉 Grab the Mindfulness Bingo Scorecard and see how many boxes you can check off this week!

Other fun ideas might be to:

• Engage in a hobby you enjoy like crafting or painting.
• Journal your thoughts and feelings.
• Try an adult colouring book.

Mindfulness is about being present. Turning relaxation into a game can make the process enjoyable and engaging.

3. Go for a nature walk

One of my favourite ways to clear my mind is to go for a family walk or hike. Sometimes we’re downtown just strolling along the water; other times, we’re heading farther afield. We might explore the sights of Parry Sound, Gravenhurst or another local scenic community with a ton of gorgeous scenery to delight the senses.

Nature is one of the most powerful (and free!) stress relievers. Studies show that spending time outdoors reduces levels of the stress hormone cortisol, boosts mood, and improves mental health markers.

Whether it’s a walk in the park, a hike in the woods, or just sitting by the water, getting outside is a surefire way to shift your body into a parasympathetic state.

If you want to find some new trails and paths near you, check out the AllTrails app. You can find it on most Android and Apple devices. It’s great because it offers a description, convenient directions, and even reviews by people who have done the hike or trail. Popular trails often have recent reviews, so you can check out the trail conditions before you go.

Here are more fun and creative ways to enjoy and connect with nature.

4. Make simple dietary changes to support your brain and body

I wouldn’t be much of a holistic nutritionist if I didn’t mention the important connections between diet and mental health. Your diet plays a significant role in how your body manages stress and anxiety.

Here are some top dietary tips to naturally lower cortisol and reduce stress and anxiety:

• Choose Whole Foods: Opt for whole grains, lean proteins, and healthy fats to maintain steady blood sugar and reduce mood swings.
• Eat the Rainbow: Incorporate a variety of colourful fruits and vegetables for a boost in antioxidants and nutrients that support brain health. Many of these foods are also on my list of top anxiety-reducing foods.
• Increase Omega-3 Intake: Include foods rich in omega-3 fatty acids to support brain function and mental clarity. This includes salmon, as well as small fish like sardines and herring.
• Limit Sugar and Alcohol: Both sugar and alcohol can spike blood sugar, which affects mood stability. Reducing these can help keep anxiety in check.
• Eat Mindfully: Slow down and savour your meals to create a sense of calm around food and enhance digestion. Here are some more valuable tips on intuitive eating and eating mindfully.
• Regular Meal Times: Eat meals and snacks regularly to prevent swings in blood sugar and energy.
• Incorporate Probiotics: Support gut health with probiotic-rich foods like yogurt or fermented vegetables to promote a healthy gut-brain connection.
• Stay Hydrated: Drinking enough liquids helps improve focus, mood, and energy levels. Dehydration can also increase cortisol levels, so drink water mindfully and consistently based on the weather and your activity levels.

For more on this topic, check out this informative article by Harvard Medical School on nutritional psychiatry (even mainstream medicine is acknowledging that what we eat affects how we feel!)

Making small, mindful adjustments to your diet can significantly improve how your body responds to stress.

Your info is safe with me. I will guard it with my life and promise no spam, ever. I genuinely hate it as much as you do!

5. Let everything go… and meditate

My final way to reduce stress and anxiety naturally is to make meditation a regular part of your life. I’ve mentioned this habit before, but a regular meditation practice has been the MOST life-changing habit I’ve ever implemented for my physical, mental, and emotional health and well-being. Let’s meditate daily, and even when we eat (aka intuitive eating)!

A regular meditation practice was “the secret” to having a healthy and mostly stress-free home birth a few years ago. I also enjoyed a relatively sane postpartum experience. And we even went on a cross-country trip when our son was 5 months… and yes, I meditated every day of that glorious vacation! #yolo

Meditation is one of the most effective natural ways to reduce stress and enter a parasympathetic state. Not only does it calm your mind, but it also physically relaxes your body, helping to lower blood pressure and reduce anxiety.

Discover deeper insights into your stress patterns with a personal Akashic Records reading, which can reveal root causes and healing pathways.

Did you try meditating and it “didn’t work”?

If this is you, may I recommend giving it another try?  

Meditation has got to be one of the most stereotyped mental health practices of all. After all… who doesn’t have a preconceived idea or two about what it is, and what it isn’t?

Fortunately, I have never felt that meditation has to include sitting in a Buddha-like position, in silence, for a predetermined amount of time. If meditation had to be that, my type A/Aries Sun personality just could not get on board with it!

I think meditation is for EVERYONE (not just my granola-eating hippie alter ego!).

Looking for personalized guidance on your wellness journey? My Birthday/12-month Personal Intuitive Forecast can help you align with natural rhythms for reduced stress.

Why Meditation Works to Reduce Stress and Anxiety Naturally

One of the reasons I love meditation for natural stress and anxiety relief is that it doesn’t have to take much time.

You can meditate if you have…

• just 5 minutes! Sit down. Take a few, slow, and deep breaths. Give your nervous system a little breather from the hustle and bustle of a go-go-GO lifestyle.

• 20 minutes. Lie down or just get comfy. Find a healing frequency track on Spotify, YouTube or another platform. Try “528 Hz Love Vibration”, “396 Hz Release Stress and Anxiety”, or “528 Hz Anxiety Relief”. You might also like my Inner Healer Library sound + subconscious healing tracks.

• an hour. Having this time is precious since I have a young child running around. Find a guided meditation on Insight Timer app and settle in to give your mind this valuable quiet time.

Meditation doesn’t need to be rigid or structured. It’s about creating space to breathe, reflect, and be present. The more you practice, the more profound the benefits.

6. Practice deep breathing exercises

One of the fastest ways to activate your parasympathetic state is through deep breathing. Slow, controlled breaths stimulate the vagus nerve, which signals the body to relax.

One simple technique is box breathing:

1. Inhale for a count of 4.
2. Hold your breath for 4 seconds.
3. Exhale for 4 seconds.
4. Hold again for 4 seconds.

Practice this for 5-10 minutes to quickly reduce anxiety and bring yourself into a calm state.

7. Start a daily gratitude practice

Gratitude is a powerful stress reliever and another one of my favourite natural ways to reduce stress. By focusing on the positive aspects of your life, you shift your mindset away from stress and anxiety.

Start a gratitude journal and write down three things you’re thankful for each day. This simple habit rewires your brain to focus on the good, helping you feel more relaxed and content.

Frequently Asked Questions About Natural Ways to Reduce Stress

How can I reduce stress and anxiety naturally without medication?

You can start to reduce stress and anxiety naturally by focusing on lifestyle changes that support your nervous system. Start with deep breathing exercises like box breathing to immediately calm your body. Incorporate a daily meditation practice, even if it’s just 5 minutes. Make dietary changes by eating whole foods, increasing omega-3 intake, and staying hydrated. Spend time outdoors regularly, as nature walks naturally lower cortisol levels. These natural remedies for anxiety work by addressing the root causes of stress rather than just masking symptoms.

What foods naturally reduce stress and anxiety?

Foods that naturally reduce stress include omega-3 rich fish like salmon, sardines, and herring, which support brain function and mental clarity. Colourful fruits and vegetables provide antioxidants that protect against stress-related damage. Probiotic-rich foods like yogurt and fermented vegetables support the gut-brain connection, which plays a crucial role in mood regulation. Whole grains help maintain steady blood sugar levels, preventing mood swings. Learn more about anxiety-reducing foods and how to incorporate them into your daily meals.

How long does it take for natural stress relief methods to work?

Some natural ways to reduce stress work immediately. For example, deep breathing exercises can calm your nervous system within minutes, and a nature walk can lower cortisol levels in as little as 20 minutes. Other methods, like dietary changes and meditation, build their benefits over time. You may notice improved mood and reduced anxiety within 1-2 weeks of consistent practice. For lasting results, commit to at least one natural stress relief technique daily for 30 days. The key is consistency rather than perfection!

Can natural ways to reduce stress really replace therapy or medication?

Natural ways to reduce stress are powerful tools that work well for many people experiencing everyday stress and mild to moderate anxiety. However, they’re not a replacement for professional help. If you’re experiencing severe anxiety, depression, or chronic stress that interferes with daily life, it’s important to consult with your healthcare provider.

Natural stress relief techniques can be used alongside therapy and medication as part of a comprehensive approach to mental wellness. Consider working with a holistic nutritionist or wellness coach to create a personalized plan that addresses your specific needs.

Are there free ways to manage stress effectively?

Absolutely! Many of the natural ways to reduce stress shared in this article are completely free. You don’t need expensive supplements, gym memberships, or equipment to manage stress naturally. Deep breathing costs nothing, nature walks are free, meditation can be practiced anywhere, and gratitude journaling only requires a piece of paper. Even dietary changes focus on whole foods rather than expensive supplements. The most effective natural stress relief techniques are accessible to everyone, regardless of budget.

How do I know which natural stress relief method is best for me?

The best natural way to reduce stress is the one you’ll actually practice consistently. Start by choosing one method that resonates with you and commit to it for at least one week. If you enjoy being outdoors, begin with nature walks. If you struggle with racing thoughts, try meditation or deep breathing exercises. If you notice your diet affects your mood, start with nutritional changes. Work with a health and wellness practitioner who can assess your unique situation and create a personalized stress management plan tailored to your lifestyle, preferences, and health goals.

Final Thoughts on Natural Ways to Reduce Stress and Anxiety

From dietary changes and meditation to spending more time in nature, these natural ways to reduce stress and anxiety actually work and are accessible.

If your mental health could use a reboot, pick one of these free natural ways to reduce stress and anxiety.

Make it a regular habit for a week… or a month… and see how quickly your life changes with very little effort. Your mind and body will thank you!

Life is a plate… Eat up!

Ashleigh

Ready to Transform Your Stress Into Calm?

More Resources to Reduce Stress and Anxiety

• 3-month Personal & Spiritual Coaching Program
• Birthday/12-month Personal Intuitive Forecast
• Akashic Records & Custom Flower Essence Combo (Package)