Ready to learn about 10 natural ways to reduce your stress levels?
This post will detail all the stress relief strategies, that are 100% safe, natural and that you can implement in your life now.
These top 10 tips are definitely bound to help you successfully manage stress levels, and all this naturally!
Happy reading!


This post may contain affiliate links, which means that I earn a small commission with every purchase you make through my links!
Please read the full disclosure here.
Oh, and just in case — I am NOT a mental health professional! What I write are my experiences, tips & personal advice. If you are in need of help, please don't hesitate to contact a professional!
Please read the full disclosure here concerning that point. 
Okay, that's out of the way - READ ON!!



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10 Natural Ways To Manage Your Stress Levels


Hey hey my lovely entrepreneurs,


Everyone deals with some form of stress in their life, and it’s not always easy to find relief.

Family and work obligations, personal goals, financial issues; it can seem never-ending. 

But here’s the good news: there are simple ways to effectively and naturally, manage your stress levels so that they never get to a point where you find yourself crippled by it.

Sure, there’s no possible way to avoid stress entirely. But there are ways of learning to identify stress triggers, manage stress levels and cope with the stress and anxiety you simply can’t avoid.

In this post, we’ll look at just some of the many ways you can improve the quality of your life by learning how to properly manage your stress levels.

Best of all, every tip featured in this post is based on 100% natural remedies and solutions.

Are you ready to finally learn how to quickly and efficiently manage your stress levels so you can live the life you deserve?

Let's get into the 10 natural ways to reduce your stress levels!



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Tip #1 to naturally reduce your stress levels:
Get Active

An easy, natural, yet incredibly powerful method of reducing stress is as simple as putting one foot in front of the other and increasing your day-to-day physical activity levels.

For those of us who spend a good amount of our time sitting behind a desk, getting in some exercise isn’t always something we make time for – but it’s an important component in resetting your mind and body, which will ultimately help you to minimize stress levels.

When you think of committing to a regular exercise routine, you might feel overwhelmed.

After all, most of us live extremely busy lives and it’s not always easy to find that extra time to squeeze in a work out. 

But in truth, all it takes is 15 to 30-minutes a day, most days of the week, to see an increase in your overall mood and stress levels. Plus, there are simple ways to incorporate exercise into your existing lifestyle, such as purchasing work desk that allows for adjustable height so that you can spend a few minutes every hour standing while working.

If you don't have room, or the budget for an adjustable-height desk, just getting up every 30-60mins and moving around is a great start.

I would recommend trying out Aaptiv as well. By far the coolest and motivating health and wellness application, I have used in a long time!

Every time we exercise, our bodies naturally release endorphins. These endorphins are hormones that travel throughout our body, giving us a boost of energy, and actively ridding the body of stress and anxiety. 

To get an idea of just how much exercise can improve your mood by releasing these powerful endorphins, take 10 minutes and either walk or jog lightly in place

Incorporating exercise into your life will also help with your stress levels if you’re suffering from any type of health problems.  

It’s a win-win!

Exercise contributes to a healthier lifestyle, thereby fighting obesity and helping your body perform at the top of its game. 

If you’re concerned about your weight, start by walking 20-minutes a day, and if necessary, break it up into 10 or even 5-minute sessions. 

You’ll be surprised at how much stress you’ll relieve just with some basic exercise, and you may also lose some weight!

In addition to these benefits, exercise can also give you some much-needed alone time so that you can reset your mind and spirit.

I have been using the application Aaptiv, and I swear it is by far the longest health-membership I have had in a long time!

If you enjoy working out in the comfort of your home or in the fresh air, this application will help you on your health and wellness journey. I cannot recommend it enough! 

If you are interested click on the image below and by using my affiliate link, you will get a 30-day FREE trial!

There is nothing to lose, only something to gain here!

Whether you’re a parent with a full-time job outside of the home, a college student who is constantly surrounded by roommates, or you simply live a hectic, pressure-ridden lifestyle, everyone needs some time by themselves.

And even if you only have 15 minutes, you can get a seriously good sweat-sesh in!

Throw on some headphones and listen to your favorite podcast, Aaptiv trainer or leave them at home and just workout in peace. You’ll be amazed at how quickly your stress will subside just by giving yourself the opportunity to recharge.

I highly recommend Kenta (Aaptiv trainer) for his super strength trainings and yoga classes! He also has awesome Meditation sessions.

Another favorite from Aaptiv is Jamie, for her upbeat and positive attitude! Having her in my ears whilst I'm running outdoors or finishing off with a stretch session, is SO refreshing!

Between releasing endorphins and getting away from it all, plus making a healthy lifestyle change, you’ll find that exercise is a natural stress relief that everyone can benefit from.

Give it a try!



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Click below or here if you want 7 more awesome tips to naturally alleviate stress.

Tip #2:
Limit Incoming Noise

Access to the Internet has brought a lot into our world: convenience, social networking, the ability to work from just about anywhere. But with it comes an extraordinary amount of stress. 

Just think about the last time you sat down to watch your favorite television show. You were probably distracted by your mobile device, which means that you most likely didn’t absorb everything that you watched. 

And it’s not your fault.

We’ve become almost numb to the sound of notifications going off on our phones and tablets, incoming emails, alerts and a myriad of other online signals that pull our attention in a hundred different directions.

If you work online, the constant incoming noise can leave you overwhelmed and stressed. You feel pressured to respond to customers quickly, or perhaps you’re trying to manage several different businesses at once and find yourself constantly having to refocus your attention because you have so many things happening at once.

It’s important to learn to cut out the noise, disconnect and recharge your mental and emotional batteries.

Not only will this help you manage stress levels by giving yourself a mental “time out”, but ultimately, the downtime will boost creativity levels and help you run your business more efficiently! 

One thing that working from home, throughout the Covid-19 pandemic, has taught me, is to really enjoy silence!

During our first strict lockdown, we were both working from home and little C was also homeschooling.

You can just imagine the noise level at some points during the day! 

Really awful! 

I truly learned the meaning behind the phrase "silence is golden"!

Silence truly is a luxury and one way that I managed to reduce all the "background" noise was by using my TaoTronics Noise Cancelling Heaphones.

These have been a lifesaver! I can use them when my students and I are all crammed on Teams or Zoom. I can solely concentrate on what they have to say and not hear the outside (or inside) noise!

I can also just listen to some soothing music or follow a podcast without disturbing my partner who is working as well.

The charge lasts a long time and they really are super comfy.

A definite must that I highly recommend purchasing. 


If you’re concerned about someone not being able to get a hold of you in case of an emergency, then turn off your notifications in the settings section of your phone and tell people to only call you for emergencies beyond a certain time. 

It’s important to focus on your own personal down-time every day, even if it’s just an extra hour away from the chaos of your business life. There’s only so long you can move at a rapid pace before getting burn out, so learning to set a schedule and sticking to it will ensure you’re always performing at your very best.

The most important time to disconnect from the internet, however, is shortly before we go to bed. I cannot highlight this point enough!!

It is primordial not to give our brain even more activity before you want it to shut down a little.

Staring at a screen and scrolling has been linked to insomnia-related issues (which lead to high stress levels).


 

For a good night’s sleep, turn off all mobile devices about an hour before your bedtime.

I mean, we tell our kids they can't watch TV before going to bed, and we often read them a story - if they're small - or encourage them to read - if they are older. Why can't we just take our own advice?? 

Try reading a magazine or physical book. If you do happen to watch tv, try and limit the time before bed.

Do some type of activity that isn’t too engaging, but still somewhat stimulating so that your mind is able to stay focused while still being able to wind down and relax. 

If I really have to finish something off for work, and I know I’ll be going to bed after, is to wear my blue light blocking glasses.

They really protect my eyes from the screen’s blue light and are a definite plus in my accessories!!

Here are the ones I have, but I’ve selected a few pretty ones so you can start protecting your eyes too!

I have 3 pairs! One that I keep at my desk, another in my handbag, and the last one downstairs, if I happen to be working in the lounge room. 

I really have noticed a difference with the tiredness I used to feel when staring at my computer all day.

Wearing my glasses has reduced the heavy eyelids and irritation I used to feel, at the end of the day.

Here are some that I find reliable, with pretty designs and are good value for money.

What I love about these is their versatility and affordability! 

I LOVE these! The design is sleek and with the thin earpieces, makes for a useful and gorgeous pair of glasses.
I highly recommend these, if you are after an original accessory that will not only look good, but is beneficial for your eyes!


2 for a great price and you can always have a pair handy! I like these because they are simple, yet super effective. If you care about your eyes, these are a must!




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I know how hard it is to  juggle everything in your life and actually live your life! So download the free self care bundle & start your self care journey today.



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Tip #3 to naturally reduce your stress levels:
Get Enough Sleep

Another natural way to reduce stress is to make sure that you get enough, but not too much-sleep.

When we don’t rest enough at the end of our day, our body can tense up and it leads to irritability and depression.  And when we’re irritable or depressed, we’re stressed.

On the other hand, that doesn’t mean you should sleep for an incredibly long time. 

If you sleep longer than your body actually needs, then you can become sluggish and listless which can also lead to stress when you’re unable to meet deadlines, get through your personal to-do list or simply feel down that you aren’t being productive.

Oversleeping can make you just as irritable and stressed out as not getting enough sleep.

To determine just how much sleep your body needs, it’s important to establish a regular sleep schedule, even on your days off. 

It will force your brain go into shutdown mode at the same time every night, regardless of what you have planned for the next day. 

Once you make this change and catch up with your sleep, you’ll find that you’re less stressed, and overall, much happier. 

To establish a regular sleeping pattern, you’ll just need to do a few things each and every day:

1. You’ll want to avoid any exercise about 2-3 hours before your scheduled bedtime. 

As mentioned earlier in this post, exercise creates endorphins that give us energy. And while that’s a good thing, you want to give your body adequate time every night to wind down. 

2.You can take it a step further with a warm bath, too. Consider taking one with some essential oils an hour or so before bedtime. 

Vanilla and lavender are naturally calming scents, plus they complement each other very well. 

3. Another way to relax your body is with food. Crazy right?Try having a banana or two, or a handful of peanuts, or even a turkey sandwich about three hours before bedtime.

So, obviously that would only
really work if you eat super early or go to bed super late!

But, these foods contain tryptophan, which after being consumed, creates melatonin: a hormone that makes us sleepy. 

Avoid eating too close to your bedtime, as doing so can cause heartburn and acid reflux. 

Getting the perfect night’s sleep is an easy and natural way to keep stress at bay!

If you are finding it difficult to get to sleep, I would like to suggest trying valerian root in the form of a liquid extract. I mention more about it in Tip #10.



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Tip #4:
Reduce Caffeine Intake


Many adults are self-professed caffeine addicts, and studies now show that coffee does come with some health benefits. But as with everything in life, moderation is key.

For some people, caffeine may not be a good idea at all. 

Everyone has a different caffeine threshold, right? Some people can handle a lot, some just a little, and some not at all. 

It all comes down to your body’s overall chemistry.

Reducing your caffeine intake, be it in the form of coffee or other high caffeinated beverages, is a natural way to reduce and relieve stress.

 Just as many of us need caffeine to function after waking up, too much can make us jittery and scatterbrained

Personally, I have been trying to cut back, because like any Frenchie, I do love my coffee!

 Nevertheless, one way that has helped diminish the amount I drink is by making myself a coffee, but the slow version !

We purchased a COFFEE DRIPPER.

A what-dripper you may be asking?

This little baby (see image) is absolutely brilliant because it has been enabling me to cut down on my coffee consumption.

How you ask? With our coffee dripper, I am actually enjoying the process and the fact that it takes time to drip - my coffee experience is so much more intense and enjoyable, that I really don't need to be having so many cups!



Saw a very similar one, at the end of the show Queer Eye in Season 2, entitled "Make Ted Great Again"! I was SO excited to see a coffee dripper!

Using coffee pods is great because it is super convenient and fast. 

Yet, sometimes just taking your time and savoring the experiencing, is so much more calming and definitely helps reduce my stress!


If you’d like to try cutting back on your caffeine intake, it’s important to do so in moderation.

Caffeine can be addicting, and going cold turkey can lead to withdrawal symptoms. 

Try cutting back just one cup a day and see how you feel. Depending on the outcome, keep doing this until you find your threshold. 

Who knows, you may find that you don't need caffeine at all! 


Click below or here if you want 7 more awesome tips to naturally alleviate stress.


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Tip #5 to naturally reduce your stress levels:
Put Yourself First

So many of us are afraid to say no when people reach out for help, advice and support, and by not considering whether saying “yes” is good for us, it can easily lead to incredibly high stress levels.

Are you someone who often takes on more than you can handle? 

Are you a “yes” person?

Are you finding yourself emotionally and mentally depleted because you give so much of yourself to others?

Are you struggling through toxic relationships that don’t add any value or happiness to your life?

Being a “yes” person doesn’t just apply to your personal life, but quite often “yes” people are the same way with their jobs or careers.

They don’t want to miss out on an opportunity so they sign on for as many tasks or projects as possible.

They’re worried that they’ll fall behind the competition, so they say yes to every marketing strategy or new course that pops up online claiming to help them enhance their business skills

Sometimes managers will reward hard workers with a higher workload output, assuming they’ll be motivated by the bonus despite any consideration as to whether they will be able to perform consistently at the required level. 

All of this often backfires since people can only do so much before burning themselves out and depleting themselves of that creative energy and motivation to excel.

Even if you’re someone who thrives under pressure, the truth is, we all have a breaking point.

If you find yourself in this situation, take a step back and look over your workload.

Ask yourself what you can get done within a reasonable amount of time, and then discuss this with your manager, business partner – or simply yourself! 

Explain why taking on a heavier workload will cause your current one to suffer in quality.

And if you work for yourself, consider restructuring your schedule and reducing your workload by getting rid of the tasks that you don’t personally need to do. 

Learn to delegate or outsource.

If you’re a student who is constantly stressed out about your course load, then consider taking on a lighter one next semester, or if it’s not too late, dropping one you’re currently enrolled in but that you may not need. 

Or perhaps you’re going to school full-time while also working full-time. Look at the benefits of going part-time, see if you can rework your budget and make it work. 

In the long run, these changes might require that you stay in school longer than you expected, or change your current living situation, but your mind and body will thank you.

Above all else, be selective with your overall workload and what favors you do for people.

Prioritize what household chores need to be done, what bills must be paid right away, and know when to say no. 

If someone else is asking you for help, then chances are good they understand what it means to have too much on your plate.


Some posts that may be of interest to you if you are into SELF CARE:


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Tip #6:
End Procrastination

Putting tasks off until the last minute can add a tremendous amount of stress to your life, especially if they’re important tasks with a specific deadline. 

And while it’s often hard to get things done in a timely manner, it’s not impossible with a regular routine. 

Whatever tasks you need to accomplish, it’s important to write them down on a To-Do list or use an online project manager to help you stay on track. This can be for your personal or work life, or you can even have separate lists for both. 

Put the tasks that are most important at the very top of your list, paying close attention to whether they are actually of upmost importance or not (it’s easy for us to prioritize the tasks we actually enjoy doing over the ones that truly move the needle in our personal or business lives), and then make your way down the list.

`Be sure to include due dates, too. 

And avoid scheduling tasks back to back, leaving chunks of time in between each one. You can use this time to reset, or to just do something that you enjoy doing. 

It’s important to feed your soul throughout the day, as that’s an easy and natural way to relieve stress. 

For example, if you are responsible for more than one project at your job, prioritize the one with the earliest deadline and put it at the top of your to-do list. 

Break it down into segments throughout your day, allowing time for coffee breaks, and some social interaction. 

Writers are notorious for producing more words each day by using what are called “sprints”.  

This is where they write steadily for 20 minutes, then stop for 5-10 minutes, then repeat.

By breaking up their processes so that while they are in a sprint they are laser-focused on the task at hand, while also knowing that a mental and physical break is coming up, they are able to stay focused while also ensuring they recharge and reset.

The same goes for household chores, too. 

If you feel overwhelmed by everything that needs to be cleaned and organized around your home, then create a to-do list or download a household printable that makes it easy for you to keep track of your objectives.

One of the coolest applications to help you prioritize and reduce your stress levels, when you have things to do is monday.com.


Everybody has seen the ads pop-up on YouTube, so you know what monday.com is all about if you are a professional, but what you may not know, is that it truly works when you are also wanting to organize your daily/weekly to-do lists. 

If you are a visual person like me, then you definitely need monday.com.

It is just SO easy to set it up and quickly see exactly what you want to get done, when you have to finish it by, if you need a specific document or file, you can attach it to the task, you can give yourself a specific time to get it done, prioritize your tasks ... I mean, the list is endless! 

I really recommend using this application, because it will change your perspective on getting things done on time, and totally reduce your stress levels to a minimum!

This will help you keep track of the progress you’ve made so you aren’t feeling overwhelmed. Then work your way down the list to the very last chore that needs to be done. 

Remember that when we’re stressed, it often affects how we think and that will reflect in our work. 

Quite often, we realize far too late that pushing ourselves beyond our mental capabilities results in not only poor output and quality, but we end up taking longer to do simple tasks because we aren’t giving ourselves a chance to recharge.

Another to ensure you really are taking time for yourself is to do a brain dump!

I created this little worksheet for myself and if you need to just write down all the stuff that you need doing for the week, but, especially all the things that your DON'T have to do, It is super useful.

Having control of my to-do list, helps reduce my stress levels for sure.

Looking for a way to reduce your stress?

    I hate spam to! I pinky promise not to inundate you with stuff & you can unsubscribe whenever you want! I'll be sad, but I'll understand (kinda, not really! JJ!).


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    Tip #7:
    Listen to Music

    When you think about reducing your stress levels, you probably also think about peace and quiet.

    And while silence can be calming, there are genres of music that can promote tranquility and inner peace which result in lower stress levels. 

    When it comes to lowering blood pressure and heart rate, turn to slow-paced instrumental music.

    For example, classical music with violins or a piano can be very comforting. The soothing sounds will help you feel relaxed and grounded. 

    You can also try listening to culture-specific music such as Celtic music from Ireland or Brittany (France)! The beautiful sounds will help calm your mind and make you feel at peace. 

    You should also consider Native American and Indian music, which have similar effects to classical. Just close your eyes and listen for 10 to 15 minutes and you'll find almost instantaneous tranquility. 

    And of course, you can also unwind with the sounds of nature. If you live near a wooded area that’s quiet, go outside, close your eyes for a few minutes, and just listen. Picture in your mind the sounds of birds chirping at each other. 

    If this isn’t an option, then simply search for “nature music” online and see what comes up. 

    There are thousands of videos full of birds chirping, wolves howling, and other nature sounds that’ll help you relax in no time. 

    This is what I am listening to at the moment. This music has been accompanying me throughout my days (and nights!) and I thought I'd share them with you. These are not nature music, but they relax me and help me focus, stay grounded and reduce my stress levels!

    TAYLOR SWIFT "FOLKLORE"

    Not habitually a Taylor Swift fan, but this album is simply glorious! Such beauty and sincere sounds for my ears.



    CALUM SCOTT

    I discovered this album by accident, but it is lovely to relax to.



    CECILE CORBEL 

    This CD has glorious Celtic sounds and reminds me of Brittany, France, that I love!!



    ANDREA BOCELLI
    "VIVERE"

    This is an oldie but my favorite albmum of Bocelli's!



    SAM SMITH

    So, I discovered Sam Smith, after seeing the film Malavita, in which the young actress was in his video clip for the song "I'm not the only one"!

    SO random!


    ROBERTA FLACK

    I mean ... No need to even explain why I love this album SO much!!

    ADELE 19

    By far my favorite of her trilogy. Everytime I listen to Hometown Glory - I bawl!! It is just such a beautiful and heartfelt song.



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    Tip #8: to naturally reduce your stress levels:
    Cut Back on Carbs

    A diet full of processed foods can increase stress levels in our body.

    Unless you immediately channel all those carbohydrates into fuel, such as for a workout, they can easily turn into insulin and wreak havoc on our systems. 

    So, if your diet is fairly high in grains and sugar, consider cutting back and see how much it helps your stress levels. When you do cut back on carbohydrates, you’re bound to feel significantly less sluggish

    Just think about the last time you ate a generous portion of bread, and how you felt immediately afterwards. 

    Plus, studies have shown that easing up on carbohydrates helps reduce your risk of getting diabetes.

    If you’re looking for a natural way to relieve stress, try slowly cutting back on carbohydrates by:

    • Eliminating sweet, processed foods.
    • Using lettuce instead of bread for your sandwiches.
    • Replace your morning bagel with an egg white omelet full of veggies.
    • Purchase keto buns and keto bread substitutions.
    • Replace sugary drinks with diet alternatives.

    SOME OF MY FAVORITE PICKS FOR YOU

    These are just a few suggestions on how you can easily cut back on carbohydrates for a healthier lifestyle.

    If you are interested in learning more about the KETO DIET, here is an awesome crash course I found on Skillshare, to help you understand more on how you can take charge of your diet, thus your lifestyle.

    If you decide to learn more about it, this course is a definite go-to. It lasts less than 2h, has been taken by over 2K people and you can really start learning about more natural ways to reduce your stress levels.



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    Tip #9:
    Passionflower

    If you’ve been to the grocery store lately, then you’ve probably seen a lot of drinks that are made with passionflower.

    As opposed to energy drinks, passionflower is actually used to calm you down

    Passionflower is a naturally occurring plant that  boosts levels of gamma aminobutyric acid (GABA), which is a compound that lowers brain activity

    When you think of brain activity, picture little boats swimming from shore to shore on a river.

    When you’re overstimulated and stressed out, these boats are all over the place and nothing is clear. 

    That’s what anxiety feels like. 

    But when levels of GABA are boosted, the boats are floating calmly and going with the flow of the river. 

    In addition to helping with anxiety, passionflower can also help with stomach problems.

    Indigestion is often a side effect of stress. 

    When taken regularly, passionflower can help improve your quality of sleep and treat insomnia.

    As previously mentioned in this post, a good night’s sleep is a great way to reduce stress. 

    There are different ways that you can take passionflower, too.

    You can drink it as a tea, swallow it as a supplement with some water, or you can even find passionflower liquid extract. 

    As with adding any supplement to your diet, be sure to check with a doctor first.

     

    MY PICK FOR YOU

    I love this extract, because it is liquid and I can add it to my water OR I can just pop it straight onto my tongue when I need it! I also appreciate that it is manufactured and bottled in California USA in a facility certified by the Health Department. And finally, it is Gluten Free, Vegan and Non-GMO.

    I prefer this manner to take it, than with tea or as a pill.


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    Tip #10 to naturally reduce your stress levels:
    Use Valerian Root

    Another natural supplement that can help reduce your stress levels is valerian root.

    It’s so effective, in fact, that it’s often referred to as Nature’s Valium. 

    This non habit-forming herb has a tranquilizing effect that also aids in getting a good night’s sleep. Just like passionflower, it also helps with GABA. 

    The valeric acid found within valerian root prevents the breakdown of GABA, which is exactly what the anti-anxiety medications Valium and Xanax do. 

    In addition to that, valerian root also contains the antioxidant Hesperidin and Linaria. These antioxidants actually inhibit excessive activity in the amygdala, which is the part of our brain that responds to stress with fear. 

    If you’re interested in this miracle herb, you can take it just like passionflower. Look for it in the form of a supplement, brew it as an herbal tea, or use pure valerian root extract. 

    Again, don't forget to check with your physician if you can take supplements!


    MY PICK FOR YOU

    This product is seriously potent! It mostly helps me relax and get a good night's sleep. It says that you can use it to reduce stress and feel relaxed, but depending on the amount you take, I would recommend you take it if you are having trouble sleeping, and you prefer a natural solution. 

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    Final Words


    As you can see, it doesn’t take much to relieve stress, but it does require paying close attention to your triggers and making a consistent, conscious effort to reduce your stress levels wherever you can before it catches up to you. 

    I suggest making one change at a time and sticking to it for a week or so. 

    Once that change becomes a habit, move onto something else, if needed.

    Incorporate the ideas into your lifestyle until you have the perfect mixture of stress relieving tools. 

    Remember to stretch throughout the day too, as tense muscles will only add to your stress levels. Make sure you have the right mattress for your body type, and determine just how much sleep you need.

    Above all else, the most important thing is to keep everything balanced and to try not to overwhelm yourself by taking on more than you can handle.

    When your mind becomes cluttered due to anxiety and stress, it’s hard to think clearly.

    I hope you find all the tips in this blog post helpful for your new, less-stressed life! 

    And remember to always carve time in your day to feed your soul, as this will surely keep stress at bay! 

    There you have it my lovely entrepreneurs. I hope this helps you to lead your best stress-free life! 

    Let me know if you have your own tips or if you have tired some of mine and how it worked (or didn't) for you!

    Email me or message me! 

    Click below or here if you want 7 more awesome tips to naturally alleviate stress.


    My Top 10 Natural tips to reduce stress.


    Bottoms up to a stress-free life,



    Elle Ash xo



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