Natural Remedies to Manage Stress: A Naturopath’s Guide
What Is Stress?
Stress is a natural part of life, but when it becomes chronic it can take a toll on both our physical and emotional well-being. Elevated cortisol levels, disrupted sleep, digestive issues and increased inflammation are a few examples of how stress manifests in the body. As a naturopath I’ve seen how powerful it can be to address the stress response of our body and work on stress perception. In this post I will walk you through natural, research-backed remedies that not only calm the nervous system but also help build long-term resilience.
Why do we get stressed?
Stress is the body’s natural response to any perceived threat or demand. When we encounter stressful situations whether it’s physical (injury or illness), emotional (relationship conflict or self-perception) or environmental (noise or work pressure) - our brain stimulates the hypothalamic-pituitary-adrenal (HPA) axis to release stress hormones. This system’s primary stress hormones are cortisol and adrenaline, these hormones prepare the body for “flight, fright or freeze.” The physical symptoms include:
Increased heart rate and blood pressure
Rapid breathing
Heightened alertness
Increased blood sugar for quick energy
Suppressed digestive, reproductive and immune functions to conserve energy.
This response is essential for survival in short bursts - but when stress becomes chronic, the HPA axis stays stimulated and cortisol levels remain elevated. Over time this can disrupt sleep, digestion, hormone regulation, immune function and mental clarity.
From a holistic perspective, stress isn’t just a mental or emotional experience - it’s a physiological chain reaction affecting the entire body. This is why stress management isn’t just about mindset, it’s about supporting and regulating this finely tuned system using dietary interventions, lifestyle changes alongside herbal and nutritional remedies.
Signs Your Body Is Stressed
Constant fatigue, even after sleeping well
Digestive issues: bloating, constipation, diarrhoea, nausea or indigestion
Frequent illnesses or infections
Hormonal imbalances: irregular cycles, PMS/ PMDD, heavy/ painful periods or fertility issues
Mood swings and irritability, overreacting / overstimulation
Brain fog or trouble focusing
Tension or pain in the body
Cravings for sugar, salt or caffeine
Sleep problems: frequent waking, insomnia
Feeling “wired but tired” - you’re exhausted all day and get a “second wind” at night where you struggle to fall asleep / wind down
Jaw clenching and teeth grinding
Skin issues/ constant flare ups of acne, eczema, psoriasis or hives
Hair loss or thinning
Low libido
Increased sensitivity to light or sound
Emotional numbness or disconnection
Cracked or dry lips
Heart palpitations of chest tightness
Frequent urination or digestive urgency
Loss of joy or enthusiasm
Natural Approaches to Managing Stress
Herbal Support:
Nature offers powerful botanicals to help the body adapt to stress, regulate the nervous system and recover from chronic stress. These herbs work with your nervous and endocrine system to restore balance and build resilience.
Here are some of my favourite stress herbs:
Ashwagandha (Withania somnifera)
A calming adaptogen that helps to lower cortisol, ease anxiety and support energy without overstimulation.
Rhodiola (Rhodiola rosea)
Enhances mental clarity, stamina and mood, great for burnout, brain fog or physical exhaustion from long-term stress.
Holy Basil (Ocimum sanctum)
An Ayurvedic herb that helps to calm the mind, support the adrenals and protect against oxidative stress.
Lemon Balm (Melissa officinalis)
Soothing for the nervous system, used to reduce anxiety, restlessness and sleep disturbances without strong sedation.
Chamomile (Matricaria chamomilla)
A calming herb for nervous tension, supporting restful sleep and soothes digestive complaints associated with stress.
Skullcap (Scutellaria lateriflora)
A deeply relaxing nervine that supports the nervous system during overwhelm, irritability and mental exhaustion.
Passionflower (Passiflora incarnata)
A gentle nervine, great for racing thoughts, overwhelm and trouble winding down for bed.
Reishi Mushroom (Ganoferma lucidum)
Support immunity and calms the nervous system promoting rest and emotional regulation.
Schisandra (Schisandra chinensis)
An adaptogenic berry known for enhancing focus, endurance and stress resilience.
Siberian Ginseng (Eleutherococcus senticosus)
Enhances stamina, supports adrenal function and helps the body adapt to both physical and mental stress.
These herbal supports can be used in the form of Teas and infusions, in tinctures and extracts, capsules or powders. While herbal remedies can offer powerful support for stress, they are not one-size-fits-all. Many herbs work best in practitioner only prescriptions where dosing, combinations and quality are carefully tailored to your individual needs. It’s also important to note that some herbs can interact with medications, including antidepressants, blood pressure meds and hormonal birth control. For safe and effective use always consult with a qualified naturopath who can guide you with a personalised plan.
Dietary Interventions
What and how we eat plays a powerful role in how well your body can tolerate stress. Some tips to reduce the toll of stress on the body include:
Consuming a variety of vegetables and fruits each day, this will ensure you are getting an array of vitamins and minerals, especially vitamin C, Magnesium and B vitamins, these are essential for regulating our nervous system.
Prioritise protein in every meal, this will help to stabilise blood sugar, support calming neurotransmitter production, improving mood and supporting energy production.
Don’t skip meals, make sure you start your day with a protein rich breakfast and continue to fuel yourself every 4 hours at least. Skipping meals will increase cortisol levels and lead to low blood sugar which has been linked to mood dysregulation and increased cortisol.
Add in complex, unprocessed carbs from whole grains, root vegetables and legumes, these will provide slow-release energy and help to regulate blood sugar.
Consume healthy fats for brain and hormone health, avocado, olive oil, oily fish, nuts and seeds contain Omega-3's which support hormone production, reduce inflammation and improve overall mood.
Reduce sugar and refined carbohydrates as they can cause blood sugar crashes, trigger inflammation and overwhelm the adrenal glands. If you’re going to consume these foods do so after you have eaten and protein and fat rich meal.
Stay hydrated, dehydration can increase cortisol and make you feel more fatigued or anxious. Aim for 2L of water a day, herbal teas and coconut water are a great way to increase hydration.
Avoid relying on caffeinated beverages to get you through the day, caffeine spikes cortisol and can leave you feeling more anxious. Aim for 1-2 coffees a day, if you feel shaky and stressed with any amount of caffeine try green tea or matcha as it has high levels of l-theanine to soothe the nervous system.
Nutrients:
Chronic stress puts a lot of demand on your body’s nutrient stores, especially those that support the nervous system, adrenal glands and energy production. Supporting these levels with whole foods and supplements is a great way to support yourself.
Magnesium is used to calm the nervous system, ease muscle tension, reduce anxiety and support sleep. This can be depleted easily as your body will dump magnesium through urine as part of the fight, flight or freeze response in order to prepare muscles and nerves to react quickly.
Food sources: Leafy greens, pumpkin seeds, cacao, avocado, almonds and black beans.
Supplementation: Magnesium glycinate is particularly calming and well tolerated – avoid Magnesium oxide as it is poorly absorbed.
B Vitamins are used to support adrenal function, energy production and helps to create stress-regulating neurotransmitters.
Food sources: Whole grains, leafy greens, eggs, legumes and animal proteins.
Supplements: A B-complex is ideal to cover all bases, choosing an activated form to insure improved absorption.
Vitamin C helps to protect the adrenal gland, reduce oxidative stress and support immune function during high cortisol output.
Food sources: Citrus, kiwi fruit, bell peppers, broccoli.
Supplements: 500 – 1000mg daily depending on personal tolerance.
Zinc supports mood regulation, immune response and hormone balance.
Food sources: Pumpkin seeds, oysters, lentils and cashews.
Supplements: Zinc citrate is well absorbed; long term use is not recommended unless balanced with copper supplementation.
Iron supports oxygen transport, brain function and energy production, deficiency worsens fatigue and anxiety.
Food sources: Red meat, lentils, tofu and spinach.
Supplements: Use only if iron is proven low on a blood test. Iron bisglycinate is well tolerated, supplement under practitioner guidance.
L-Theanine is an amino acid that promotes a calm and focused state without sedation.
Food sources: Green Tea and Matcha
Supplements: 100-200mg can promote calm and focus.
Before supplementation it’s best to work with a practitioner to ensure you are taking a high quality product, take the right dosage for your individual needs and ensure there are no interactions with your medication.
Lifestyle Practices:
When it comes to supporting the body through stress, lifestyle habits are as important as nutrition and herbs. Creating small, consistent changes that calm the nervous system, regulate your circadian rhythm and bring you back to your body can make a big difference over time.
Prioritize sleep and rest
Sleep disturbances and lack of sleep amplifies stress and reduces your resilience. Aim for 7-9 hours of sleep and wind down with calming rituals such as herbal tea, dim lighting, gentle stretching, meditation, reading or journalling, avoid screens 30 minutes – 1 hour before bed.
Vagus nerve stimulation
The vagus nerve is a key part of your parasympathetic nervous system which allows you to “rest and digest.” When stimulated regularly it can help you shift out of stress mode and into a state of calm, connection and regulation. Activating the vagus nerve sends a clear message to your brain that you are safe.
Some ways to stimulate the vagus nerve include: Breathwork, try box breathing, 4-7-8 breath, or long, slow exhales, Humming or singing – this vibration stimulates vagus tone, Cold exposure – cold showers or dunking your head in a bowl of ice water, Gargling water, Gentle self-massage, Grounding – bare feet on the earth, Bitter foods – our bitter taste receptors help to stimulate the vagus nerve.
Mindful movement
Movement helps to metabolize stress hormones and release tension, choosing slow forms of exercise such as walking in nature, yoga, stretching, dancing and swimming.
Practice boundaries:
Protecting your time and energy is an effective form of stress prevention, saying no when needed is an important aspect of self-care, overdoing and over giving are common in burnout – so give yourself permission to say no.
Schedule joy and play
Play, creativity and laughter are natural stress regulators, they increase our feel-good neurotransmitters oxytocin and dopamine, calming the body and shifting your brain chemistry. Finding hobbies that you enjoy and spending time on them is essential to recover from chronic stress and gives you an outlet to express yourself and get away to keep you resilient in times of future stress.
Create healthy boundaries with technology
Constant digital stimulation can keep the nervous system heightened and alert. Notifications, blue light and information overload can contribute to anxiety, sleep issues and mental fatigue.
Supportive ways to manage screen time: No screens 30-60 mins before bed, blue light filters, designated screen free time such as meals, nature time or as part of your morning routine, silence or limit notifications.
Connect with others or yourself
Human connection helps to regulate your stress response – being seen, heard and supported by others boosts oxytocin and dopamine. With yourself spend some time sitting with yourself or journalling.
Shift your perception of stress
There will always be stress in life, but how you view stress will shape how your emotional and physical health changes. Try to picture these stressors as something to work through, know that your physical symptoms of stress are your body rising to meet the challenge and once the stress has passed let yourself feel safe again. This can be challenging and will not work with every stress you encounter, major life changes, grief and loss, hardship and illness can be extremely stressful and seeking help through counselling and psychological support may be necessary.
When To Seek Help
While many people can manage stress with lifestyle changes, nutrition and herbal support, there are times when professional guidance is needed.
You don’t have to wait until things feel unbearable to reach out. If stress is interfering with your ability to function, connect or enjoy life, it’s a sign your body or mind needs deeper support.
It may be time to seek help if you’re experiencing:
• Ongoing fatigue that doesn’t improve with rest
• Persistent anxiety, overwhelm, or panic
• Mood swings, irritability, or emotional numbness
• Difficulty sleeping despite good sleep hygiene
• Frequent illness or slow recovery from illness
• Digestive issues that don’t resolve with basic dietary changes
• Dependence on caffeine, sugar, or alcohol to get through the day
• A sense of burnout, hopelessness, or disconnection
• Physical symptoms like palpitations, chest tightness, or shortness of breath
Working with a naturopath, counsellor, psychologist or integrative health practitioner can help you identify the root causes of your stress and create a personalised path forward.
Support is a strength – not a weakness – and it can make all the difference in your healing journey.
A Personalised Plan Back to Wellness
If you’ve been pushing through, feeling disconnected and overwhelmed, know that you don’t have to keep doing it alone - stress doesn’t just live in the mind, it lives in the body. Together, we can create a gentle, holistic plan that supports your nervous system, restores your vitality and helps you feel truly well again – physically and emotionally.
Book a consultation today and take the first step towards balance and clarity.