5 Ways to Reduce Chronic Stress Holistically

Irmelind van Zyl Author

Jan 14, 2023 |

Stress can affect the body at a cellular level and disrupt hormones, leading to issues like thyroid dysfunction and skin problems.

Many people experience chronic stress at some point in their lives, and it can have negative effects on physical and mental health. If you have a chronic illness, managing stress is especially important because it can worsen symptoms. Stress can affect the body at a cellular level and disrupt hormones, leading to issues like thyroid dysfunction and skin problems. 

Truthfully, most people are under chronic stress in one form or another daily.

Managing stress is crucial for those with chronic illnesses, as it can exacerbate symptoms and lead to various physical and mental health issues. Stress can have a deep impact on the body, from altering hormones and disrupting thyroid function, to causing skin problems and adrenal fatigue. To combat stress, it is essential to find ways to relax and activate the parasympathetic nervous system, which can improve overall health at a cellular level.

The effects of stress on the body can be profound and far-reaching, impacting the body at a cellular level. Stress can disrupt the balance of hormones, particularly in women, leading to thyroid dysfunction. It can also weaken the conversion of thyroid hormone T4 to T3, and cause an increase in reverse T3, contributing to Hashimoto's dysfunction. Stress also has a negative impact on the skin, causing issues like eczema and sores. 

Additionally, stress increases the production of cortisol, leading to insomnia, heart palpitations, and constant feelings of being wired. Stress also affects the gut and the production of sleep hormones like melatonin, serotonin and dopamine. Chronic stress can eventually lead to adrenal fatigue, with symptoms like chronic fatigue, loss of appetite, muscle weakness, weight loss, stomach pain, nausea, vomiting, low blood pressure, diarrhea, depression, and darkening of the skin. 

To find a comforting and soothing state in the midst of everyday stress, it is important to try and practice proven methods to activate the parasympathetic state, which can ultimately improve health at a cellular level.

To manage stress, try incorporating these practices into your routine:

1. Listen to soothing music for at least 10-20 minutes. This can help relax the body and take the stress off the adrenal glands. Listening to soothing music can be an effective way to reduce stress and promote relaxation. It's best to find a quiet room and lie down on your back while listening to the music, as this can help take the stress off the adrenal glands. Start by listening for at least ten minutes, but ideally, 20 minutes. Everyone has their own preference of what they consider soothing music. It could be classical, instrumental, or nature sounds. For some people, worship music or hymns can be soothing as well, as the lyrics can take their mind off themselves and onto a higher power. When you are still and just listen, you may feel like you are taking a breath of fresh air, as the burdens are lifted and your heart is soothed.
2. Incorporate magnesium-rich foods into your diet or take a supplement. Magnesium is essential for the body and can be depleted during chronic stress. It can help improve sleep, bone health, and cognitive function. Magnesium is a crucial mineral for the body, and a deficiency can lead to a variety of health issues such as migraines, heart palpitations, anxiety, depression, muscle cramps, nausea, and high blood pressure. During chronic stress, the levels of magnesium in the body can become depleted. Adequate levels of magnesium can help promote sound sleep, improve bone health, neurological health, and cognitive function. It's also important to note that consuming sugar can deplete magnesium levels. Stressed individuals often reach for sugary and carbohydrate-rich foods, and it's recommended to reduce sugar intake and increase magnesium-rich foods in the diet. These include leafy greens, avocados, figs, dark chocolate, pumpkin seeds, and almonds. Another way to increase magnesium levels is through topical application of magnesium oil, but it's best to avoid it when stomach is empty. Some people prefer to avoid taking magnesium supplements in pill form, but in some cases, it's necessary to do so.
3. Take an Epsom salt bath with Doterra essential oils. This can help relax the body, improve sleep, and ease muscle pain. Epsom salt baths are a popular way to increase magnesium levels in the body as the salt contains magnesium sulfate. The magnesium can be absorbed through the skin during a bath, which can help to promote relaxation and ease muscle tension. It's recommended to use pure Epsom salt without fillers, fragrance or scents to avoid any adverse effects on health. Additionally, you can customize your bath with essential oils for added benefits. It's a great way to unwind and de-stress after a draining or stressful day.
4. Practice deep breathing and meditation. This can help activate the parasympathetic nervous system and decrease stress.
5. Make sure you are getting enough sleep and exercise. These are both important for managing stress and overall health.

Remember, it's important to find what works for you and make self-care a priority. Try different methods and find what brings you comfort in the midst of stress.

My favorite doTERRA oils for this application are:

Categories: : anxiety, cortisol, naturalliving, stress, weightloss