How to Reduce Stress Naturally

How to Reduce Stress Naturally

What are the symptoms of severe stress?

To understand how to reduce stress, it first helps to understand what stress actually is and why our bodies respond this way.

Stress is a natural physical and psychological response. It is a temporary process that helps us adapt to challenges in our environment or react to situations we perceive as threatening. Contrary to popular belief, not all stress is harmful. There is also a positive form of stress, known as eustress, which helps us stay alert, avoid danger and perform well in situations such as exams or job interviews.

But what happens when this state of alert doesn't go away? When the body remains in a constant state of hypervigilance, prolonged or intense stress can begin to affect both physical and mental wellbeing. It's rather like driving a car with the engine constantly running at maximum speed.

Some of the most common symptoms of severe stress include:

  • Headaches
  • Back pain
  • Neck and shoulder pain
  • Difficulty sleeping or insomnia
  • High blood pressure
  • Heart palpitations
  • Persistent muscle aches
  • Weight loss or weight gain
  • Digestive problems
  • Stress-related food cravings or, conversely, loss of appetite

Long-term stress may also weaken the immune system and have wider effects on overall health. According to a recent study¹, people exposed to high levels of psychological stress have an increased risk of cardiovascular disease.

Learning to recognise the signs of stress and finding healthy ways to manage it is an important step towards maintaining both physical and emotional wellbeing.

Where does stress affect the body?

Understanding what causes stress isn't always straightforward, as everyone responds differently to life's challenges. However, stress commonly affects certain areas of the body.

Muscle tension often builds up in the shoulders, neck and back, causing stiffness and discomfort. Stress can also affect the digestive system, leading to symptoms such as stomach cramps, bloating, diarrhoea or constipation.

Your skin may also reflect your emotional wellbeing. Blemishes, hives or redness can sometimes appear during periods of prolonged stress.

Recognising these physical signs can help you better understand your body's signals and take positive steps to restore balance.

How can you relax and reduce stress?


  • Breathing exercises. When we're feeling stressed, our breathing naturally becomes faster and shallower. In some cases, we may even feel short of breath. This pattern of breathing can intensify feelings of tension and anxiety, creating a vicious circle. Learning to slow and regulate your breathing can help you regain a sense of calm. One of the best-known breathing exercises is the 4-7-8 technique: breathe in for 4 seconds, hold your breath for 7 seconds, then exhale slowly for 8 seconds.

  • Don't underestimate the power of taking a break. Taking a break when stress levels begin to rise isn't always easy, but even a short pause can help you step back, gain perspective and better identify what's causing your stress. It can also make it easier to find simple, practical ways to manage it.

  • Stay physically active. Physical activity stimulates the release of endorphins, the body's natural "feel-good" chemicals, which are associated with improved mood and relaxation. In particular, cardiovascular exercise, as well as gentler activities such as yoga and Pilates, can help relieve the tension that builds up throughout everyday life.


Stress and sleep problems can quickly become a vicious cycle. Not getting enough sleep can increase feelings of stress, while stress itself can make it harder to fall asleep.
A good night's sleep often starts with a relaxing bedtime routine. Simple habits before bed can help you unwind and prepare your body for restful sleep.
Some healthy habits to adopt include:

  • Go to bed and wake up at the same time each day.
  • Switch off electronic devices at least one hour before bedtime.
  • Enjoy a warm bath or spend some time reading to help you unwind.*

These simple habits can help create an environment that encourages restful sleep and supports a healthier balance in everyday life.

What can help support your mental wellbeing? When stress is accompanied by sleep disturbances, nervousness, digestive problems, back pain, headaches or neck tension, essential oils can also accompany moments of relaxation and help promote a sense of wellbeing. True concentrates of aromatic molecules, they are used in aromatherapy to create a calming atmosphere, encourage relaxation and support emotional balance in everyday life.


Which essential oils can help you find calm and serenity?

True Lavender essential oil is particularly appreciated by people who wake up during the night and struggle to get back to sleep, as well as by those looking for a moment of relaxation to regain a better sense of inner balance. Used in a diffuser, added to a bath or incorporated into a massage, it accompanies moments of relaxation and helps promote an overall sense of wellbeing.

Roman Chamomile essential oil is recognised for promoting relaxation and encouraging a sense of calm. It has traditionally been used in aromatherapy to help ease tension and support better emotional balance.

To accompany moments of stress and encourage relaxation, from the age of 6 years, apply 1 drop of undiluted Roman Chamomile essential oil to the solar plexus, 1 drop to the inside of each wrist, 1 drop to the sole of each foot and 1 drop along the spine.

Among the natural solutions used in aromatherapy to accompany periods of stress, Petitgrain essential oil also holds an important place. Thanks to its aromatic compounds, it is appreciated for promoting relaxation and accompanying moments of calm. It can also be used when experiencing feelings of tension in the stomach area.
Directions for use (adults only): To fully enjoy its benefits, take for a maximum of 3 to 4 weeks, up to 3 or 4 times a day, 1 neutral tablet containing 1 drop of Petitgrain essential oil and 1 drop of Green Mandarin essential oil.*

Finally, some recent studies suggest that Ceylon Cinnamon essential oil may have interesting properties to support stress management and help promote a more positive mood.


SOURCES :

*Extract from: “Aromathérapia. Le livre des huiles essentielles” by Isabelle Pacchioni, Aroma Thera Editions.

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