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

Free Ways to Reduce Stress and Anxiety Naturally

Looking for free natural ways to reduce stress and anxiety that work? I’ve got you!

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

I find that one type of stress often stands out. I refer to this as “state of the world” stress, or what others might call world events or political stress. The constant news cycle and the never-ending stream of unsettling events seem to be one of the biggest triggers for stress and anxiety these days.

But here’s the good news: there are plenty of natural ways to reduce stress—and many of them are completely free! These methods not only calm the mind, but also help us shift into a parasympathetic state.

But what is the parasympathetic state, and why is it important for reducing stress?

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 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.

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 craft or hobby you enjoy.
• Journal your thoughts and feelings.
• Try an adult colouring book.

Mindfulness is about being present. And 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.

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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. I believe we should 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.

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!).

Why Meditation Works to Reduce Stress and Anxiety Naturally

One of the reasons I love meditation for natural stress and anxiety relief is because 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 (or have some fun with my family-friendly gratitude calendar!). 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.

The Bottom Line

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

More Resources to Reduce Stress and Anxiety

• Initial 1:1 Health and Wellness Intake Session
• Comprehensive Personal Health & Wellness Package
• Personal Vibrational Essence Healing Journey (Package)
• Akashic Records & Custom Flower Essence Combo (Package)