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10 Natural Ways to Reduce Stress on the Go

As stressful environments seem to be the norm, natural ways to reduce stress on the go help can build healthy habits to promote a calm state of mind.

By Michelle EstevezPublished 5 years ago 5 min read
Photo by Carli Jeen

It’s not uncommon to feel stressed every now and then. Even as a yogi and meditation practitioner, I notice I still get stressed in certain situations. For example, I went for a massage last week and the masseuse told me my shoulders were extremely tight. I have been tensing my shoulders up recently without even realizing! Sometimes I'll bite my lip or forget to breathe deeply. These are pretty common signs of stress, and before we can do anything about reducing the amount of stress we experience, we must first be aware of it. Make an effort to notice when you are biting your nails or tensing up, it’s your body’s way of communicating to you. Whenever I notice myself tensing up, I take it as a sign to realign. I prefer natural ways to reduce stress on the go so I can better listen to my body at all times. These things usually help me return to a calm state of mind without having to rely on a pill.

Essential oils are a natural and effective way of combating stress on the go. They typically come in small bottles that can be carried around easily. Ranging from different scents like lavender and eucalyptus, there are a variety of essential oils that can help you treat anxiety and relieve stress. When you breathe in their scent, the essential oil travels through your sinuses and directly to the areas of your brain that are responsible for memory, emotion, and the lymphatic system. This improves your heart rate, blood pressure, and overall ability to breathe. When you find yourself in a stressful situation, dab a couple of drops in the palm of your hand and place them in front of your nose. Allow yourself to relax as you take in five to six deep breaths. The more you get into this space, the more you'll notice a shift from reacting to responding.

Fresh Air

This is a simple, yet effective way of reducing stress on the go. Whether you are in the office or cramped up from studying all day, stepping outside for some fresh air does wonders for stress and anxiety. Step out for just five minutes and you’ll notice a difference in how you feel. From the change of scenery to fresher oxygen levels, you’ll be able to return to the task at hand with a clear and stress free mind.

Deep Breathing

Feeling stressed out often compromises our oxygen intake. We typically take in shorter breathes or stop breathing altogether. Not only is this horrible for our overall health, but it serves no purpose in helping us destress. Deep breathing is one of the best natural ways to reduce stress on the go, and it’s free! When we take in deep breathes, we release muscle tension, helping to relax the mind. The more you practice taking in deep breathes, the more natural of a habit it becomes.

Instead of reaching for a cup of coffee, opt for the hot herbs. Not only does a steaming cup in the palm of your hand relax your senses, but the healing properties of these natural remedies can do wonders for stress. My favorite stress reliever is the Kava herb, but chamomile is also a great option when you need to wind down. You can also drink different selections specifically for relaxation such as lavender, peppermint, or green tea.

Calling a Loved One

Sometimes all we really need is to hear the voice of a loved one to reduce our stress. Sharing what’s on our mind when we spend time with a friend or family member allows us to get things off our chest in a safe environment. It helps reduce anxiety while also reminding us that there is more than the current state we are in. We are reminded how much power love has, and the beauty we might not see when we are under chronic stress.

Listening to Binaural Beats

Most popularly used to alleviate anxiety and deepen meditative states, binaural beats help train your brain to produce certain frequencies. Ranging from delta patterns to beta patterns, binaural beats produce sound waves at different pitches. For example, the right ear listens to a tone at 200 Hz while the left listens to a tone at 210 Hz. Although there is a slight difference, our mind perceives it as one. Research shows this difference activates certain areas of the brain. This is another great option when seeking natural ways to reduce stress on the go. All you need is access to music, whether on your phone or portable device, headphones, and 15 minutes free of distraction.

If something is really bumming you out, take out your journal. Not only is it helpful when inspiration strikes, but this natural stress reliever provides therapeutic benefits that stem from engaging in dialogue with yourself. Depending on your preferences, this can be a pocket-sized journal or a full-sized notebook. The Zen as F*ck journal is a great beginner's journal for getting into a mindful place amongst the chaos. Journaling helps mental health, as the act of writing down your thoughts can offer new perspectives and ways of looking at the issue at hand. You’ll also have great material to look back on to see how you’ve grown and mastered stress before.

Practicing Gratitude

When you practice gratitude, not only are you directing appreciation to your life, but you also allow yourself to separate from a stressful moment. Instead of focusing on the negative, you turn your focus to the beauty in life and the fortunes you have. Think of three things you are grateful for. Fully immerse yourself in this experience, and you’ll notice a shift in the way you feel.


Take a step away from your desk or stressful environment and walk for a couple of minutes. Not only does this switch up the scenery, but it also provides you with some time for yourself to empty out your mind and loosen up. If you're able to find a natural setting, take the extra minute to enjoy the greenery for additional stress relief. Take in the smells and sights of the birds. Immersing yourself in a new and calm environment for just 10 minutes can alleviate anxiety and depression while giving you the opportunity to appreciate a fresh perspective as you return to your task.

While deep breathing is an exceptional way to reduce stress on the go, meditation proves to bring added value. Not only are you focusing on your breathing, but you are clearing your mind from disruptive thoughts. If you’re new to this, perhaps you might start with Practicing Mindfulness, a book with 75 meditations. You might also want to ease your way in and start for a few minutes along with some meditation tips to ease anxiety. While longer meditations are great, giving yourself just five minutes to meditate can do wonders on your mental state. As you progress, you might feel called to add more time to your meditation.

These are just a few of the techniques I use when feeling stressed, but you might find that simply lessening time on your phone can make an equal amount of a difference. I personally prefer these natural ways to reduce stress on the go rather than relying on medicine that I might not even need. Most of these also create great habits that can ultimately reduce the stress you experience overall, while improving your health in the best possible way: naturally!


About the Creator

Michelle Estevez

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