Stress Relief

How to De-stress and Let Go of Tension

Everyone goes through some type of stress on a daily basis. Our bodies were made to manage acute stress (fight or flight response), however we were not made to be under chronic stress.

Stress is a reaction to any event that upsets the body’s balance. Stress can have emotional causes such as anger, worry or frustration, or physical causes such as pain or injury. 

Chronic stress is detrimental to your health and is linked to many disorders including:

Weakened Immune System
•Blood Clotting


•Hair Loss
•Chronic Pain/Inflammation
• Autoimmune Disease
•Weight Gain• Cellulite
• Poor Appetite
• Hair Loss
• Skin Problems (eczema, psoriasis, acne, ect.)


What really happens:

The pituitary gland located in the brain releases Adrenocortitrophic hormomone (ACTH) which is circulated to the adrenal glands. The adrenals convert cortisol into cholesterol and then a series of changes in body chemistry begins:

Cortisol stimulates the liver to release glucose. It also short-circuits the immune systems ability to cause inflammation in response to a trauma, or tissue damage. When there is less inflammation, the muscles can move more freely (flight) and have less pain. Also, it increases the red blood cells ability to clot, which can be life saving in an emergency.

Now the problem with stress arises when this cycle cannot be turned off. This happens in chronic stress and is common in modern day life. Cortisol is normally suppose to be broken down during sleep, and is replenished every morning. When stress is continuous the body goes out of balance.

As excess glucose is burned, it creates toxic free radicals. These free radicals can be very damaging to the body’s cells, organs and tissues, including lowering immune function. The blood continues to clot easily, causing blood vessels to constrict leading to high blood pressure and weakened arterial walls.

Eventually we have what is known as adrenal fatigue. The adrenal glands “burn out”. With long periods of high adrenal-hormone released constantly in the blood stream the body thinks something is wrong, so it signals the immune system to attack the glands themselves. The result is high blood pressure becomes low blood pressure and then fatigue and depression follow.


What is the key to dealing with stress?

The key is to address short-term symptoms before they become serious long-term conditions.  This includes stress relieving techniques, nutrition, and lifestyle adjustments.

Short term stress symptoms include:

Tense muscles

stressed men


High blood pressure

Easy bruising

Flushing of the faceHigh blood sugar levels

Striated skin

Skin breakouts (increase flare ups of other skin conditions such as psoriasis)

In women- the development of masculine features, especially hair growth

Long term stress produces:


Pale complexion

Low blood-sugar levels

And in women-loss of body hair

Weight Gain

There are many things we can do in our lifestyle to relieve stress. Many herbal remedies will help restore the body’s natural balance and help us to cope with stress on a daily basis, thus preventing it from causing damage to our system.


We need to learn ways to decompress and release tension from our daily life…not hold on to it. Let it go!

Below are some practical tips to help you cope with stress and get your body back in balance again:

  1. Breathe! – Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax. This will also give you more energy!
  2. Slow Down- You rush through lunch, you answer the phone, texting while eating, don’t even get to enjoy your meals, then hurry to your next appointment and are on a race to finish everything on the agenda…sound familiar? We need to retrain. How? By taking 5 minutes to focus and be aware of our surroundings. We need to ground ourselves and be present in the moment. Enjoy that bite of food, the taste and texture. Focus on your senses, how the crisp air feels outside, the smell of fresh cut grass, the warmth of the sun on your skin…get the picture?
  3. Sunshine baby! – Being outside with nature may be the ultimate antidepressant. Help your brain disengage to the beauty
    Sunshineof colors, sights and fresh air.  “Exposure to natural light can increase levels of the mood-lifting chemical serotonin”- says NYU psychologist Robert Reiner, Ph. D.
  4. Create a Chill-Out Routine – Whats your ritual? If you don’t have one, it is time to start. A pre-downtime routine will help you unwind from a busy day and get you ready for relaxation. When you arrive in your home, keep anything work related out of sight. Take a bath, change your clothes, anything that will help you set free of tension you face when you’re in the workplace. This can help reset your mind.
  5. Change your pace- If your working at the desk all day, go outside for a walk/run or swim. If you work on your feet all day, try an Aromatherapy bath. If your used to working out in the gym, take it outdoors. Its good for you to change your routine. This also will help you drift away mentally from what stresses you out.
  6. Let it out by working out!: Exercise has proven to be as effective as medication in treating anxiety and depression. Don’t let bad weather or traveling stop you. Complete Workout Travel Kit

7.  Include these foods in your diet:

  • Whole grains- complex carbs such as brown rice, whole wheat bread, and whole grain pasta boosts your brain’s production of serotonin.
  • Fish (Great sources of omega-3’s include: salmon. Tuna, mackerel, herring, Trout, Halibut, Sardines) –help reduce inflammation and anxiety)

If you’re not a big fish eater, snack on walnuts, pumpkins seeds, flax seed oil or chia seeds to reap the benefits of omega-3 fatty acids. View more anti-inflammatory foods here.

There are healthy ways that we can relieve stress so that that it doesn’t manifest into something negative in our bodies.

8. Herbal tea- There is something so soothing about sipping a warm cup of herbal tea. Many teas have calming effects on the nervous system, such as chamomile. Here are some of my favorites: Relaxing Herbal Tea, Chamomile, & Fast Asleep Tea

9Natural stress aids- Help your body cope with stress using one of nature’s tonics. 


TLS® ACTS Adrenal, Cortisol, Thyroid & Stress Support Formula

Adrenal, Cortisol, Thyroid & Stress Support Formula

  • Acts as an adaptogen, allowing a body to appropriately respond to stress placed on it
  • Impacts hormones affected by stress
  • Helps body adapt to stress
  • May help reduce occasional fatigue associated with stress
  • May help to minimize certain stress-related issues (weight gain, difficulty sleeping, etc.)
  • Helps to reduce stress placed on the adrenals to perform, thereby helping to decrease the possibility of adrenal fatigue
  • May help to support normal hypothalamic-pituitary adrenal (HPA) functions



 Isotonix® Magnesium


Magnesium is the fourth most abundant mineral in the body and supports more than 300 enzyme systems.Magnesium is often called the anti-stress mineral because it has a calming effect when taken. Its soothing properties induce restful sleep. It is specific for hot-tempers and those who are easily agitated. Magnesium is part of bones and cells, especially the smooth muscle cells of arteries. It regulates muscular contraction and can protect the arterial lining from stress caused by sudden blood pressure changes. Magnesium also assists in the absorption of calcium and potassium. It is required for energy, regulation of the body temperature, nerve function, adaptation to stress, metabolism and much more.





nutraMetrix® Bliss Anti-Stress Formula

Bliss Anti Stress Formula

  • Promotes relaxation without drowsiness
  • Helps maintain healthy levels of both serotonin and dopamine
  • Helps enhance and stabilize mood
  • Helps the body adapt to stress
  • Increases mental clarity


10. Aromatherapy –  It has been proven to relax the mind and lift the spirit. Read more about Aromatherapy and how it can help here.




11. Write it down– Don’t be so hard on yourself. One of the main reasons for stress and fatigue is overwork, or adding too much to out plate. This can include family, professional and social obligations. Try to keep your priorities in line and write down a “ to-do list”. This will help you stay on task and not have your head spinning and being unproductive.  Ask for help if necessary and accept help from others who offer.



This article is copyrighted material written by the following author

Fernanda Santiago is a Health Professional, Weight Loss Coach and Licensed Massage Therapist. She specializes in helping people achieve optimal wellness using alternative treatments. She helps people look and feel great from inside out.  She is an Educator in Natural Health. Read more on her bio here.

The FDA has not evaluated the statements on this website. The information presented here is for educational purposes of traditional uses and is not intended to diagnose, treat, cure, or prevent any disease. You are responsible for understanding the safe application of these products. If you have any questions, please call or email us for further information.