Mantras, Meditation, + 14 Other Kiiiiiiinda Crunchy Practices for Stress Relief

My essential oil sniffin’, meditation practicin’, mantra mumblin’ self would looooooove to tell ya that I don’t get stressed. I wish I could boast that with a bit of mindfulness and ounce of hard work I’m immune to that under pressure, full plate, burnt out feeling. But a recent summer of ER trips, single parenting, and work drama taught me that no amount of “woosahs” will deter the racing heart and clenched jaw that come with stress, frustration, fear, and change.

I recently wrote a blog post about how stress affects the pelvic floor (spoiler alert – the muscles tense up and cause a cascade of not so pleasant bladder, bowel, and sexual dysfunction), and with a personal history of endometriosis and a third degree perineal tear as well as a job that requires a lot of sitting, I’m already prone to pelvic floor tightness. And even though I feel like I have the whole pelvic health side of stress down pat, there are mental, emotional, and other physical aspects that must be addressed to truly to keep on and carry on.

Let’s be reallllllllly real – some stressors can’t be moved past, at least not easily or in the present moment. But…they can be successfully carried forward with less life-affecting, sleep-debilitating, head-pounding, mind-racing side effects, and [that] is the good stuff I’m here to nerd out on today.

Now, I’m going to remind you what I tell my patients…I’m not “that” type of therapist. Psychotherapy is not my specialty and I didn’t go to school to learn how to talk or walk people through worry, trauma, or stressful situations (although maybe it should have been my minor?). I am, however, an empath, a Libra with sky-high feelings, a lover of all things self-improvement, and in a profession where people share ~lots~ of life details and spill their hearts out on the regular, and I love ‘em for it! So while mental and emotional health aren’t my forte, I’ve learned a few things about handling stress along the way.

The following are my ~favorite~, realistic, go-to tips to tame stress that surprisingly work like gangbusters. I choose where to put my time and energy based on how much I have to give and what simply sounds best to my body, heart, and soul in that moment, and I encourage you to do the same.

1. PISTON BREATHING

Why save the best for last when I can give you this foolproof, accessible to EV-ERY-ONE, research-proven, stress-busting strategy right up front? Deep breathing (specifically piston breathing, where the diaphragm, core, and pelvic floor all work and move together) calms the nervous system, brings in more oxygen, lowers cortisol levels, ~and~ relaxes the pelvic floor. And the best part??? You can literally do it anywhere.

While I highly recommend going to the blog post above for allllllll the juicy deets, let me talk you through piston breathing [here] so you can get started NOW (like…right this second) if you like –

Either sitting or lying on your back, place one hand on your chest and one hand on your abdomen.
Inhaling through your nose, gently fill your chest, abdomen, and pelvis with air as if your entire trunk is a balloon. With a bit of practice, you should feel your chest and abdomen expand into your hands and your pelvic floor faintly lower.
Exhaling through your mouth, notice the chest and abdomen return and the pelvic floor slightly rise.

Getting all three structures to move together can take a bit of practice, but once piston breathing becomes second nature, it can easily be a go-to strategy anytime you feel your brain or body sounding the stress alarms.

2. TINCTURES

Getting adequate sleep is ridiculously hard in times of unease, and because bedtime is when your body rests, recovers, restores, regulates and rejuvenates, not getting enough shut-eye is a recipe for a never-ending cycle of stress and sleepless nights. Kind of like the breathing exercise above, sleep is one of the most underrated, cheap, and easily accessible things you can do for your health (research proves this one too!), so naturally I’m obsessed with finding every possible way to get the most out of this amazing resource.

While many turn to melatonin for help in the dozing department, it doesn’t work for me. Instead, I fell in love with tinctures while pregnant and continue to use them as needed to help me sleep, especially on nights my brain won’t quit. Skullcap quiets the nervous system and passionflower relaxes the mind. I place a dropper full of each in a shot glass, fill the rest with water, and shoot this before jumping in the shower every night. It provides the perfect amount of calm without feeling loopy or groggy, and I wake up rested every time.

3. GROUNDING

Aaaaaaand another stress-reducing method that’s available to everyone for $500 please, Alex…grounding (having direct skin contact to the earth by walking barefoot) allows the body to absorb free ions (aka – energy) from the ground’s surface. The benefits of this simple practice include improved sleep, reduced inflammation, better cell repair, greater blood flow, releases endorphins for enhanced mood, and higher electrical activity in the brain. Hint hint… these are all things we need when worried and anxious.

Depending on where you look, 20-40 minutes of grounding is considered optimal for the best results. I’ve personally found that even just spending 5-10 minutes barefoot outside, coupled with a bit of piston breathing and the mantra below, is plenty to feel stress begin to melt away. Ditch he shoes then add a playful pup, uplifting convo with a bestie, or toddler giggles and you’ve got a recipe for success.

4. NUTRITION

I used to view stressful times as an excuse to “grab a quick bite” or make something “comforting”, but when I eat junk…surprise surprise…I feel like junk too. Our brains crave that feel good ~goodness~ when we’re anxious, so it’s no shocker that the fast “fix” of sugar or processed foods is the first thought. And while that entire bag of honey mustard kettle chips (#guilty) or handful of bite-sized snickers (also #guilty) might work in the moment, the rush they provide is often followed by a crash that’s rarely worth it.

Believe me when I say I 1000000000% subscribe to ease and convenience when life is dishing out everything but, but quality fat, complex carbs, and nutrient dense foods (what your brain really needs when stressed) can be just as simple with a little planning. Some of my favorites when life gets crazy include a low-key and definitely not Pinterest-worthy charcuterie board with quality meat and cheese, hard-boiled eggs, sweet potato fries, bacon-wrapped dates, and homemade ice cream to name a few.

With foods like these, my body is fueled, my brain is satisfied, and I’m still in control of my diet even when everything else is collapsing around me. Make a mental (or physical) list of your tried and true nutritious, filling, and easy recipes that you can turn to when stressed, then stock your fridge accordingly. Self-care is vital in times like [this], and how you eat should be at the top of that #treatyoself list.

5. JOURNALING

Hi…it’s me..the girl who’s ~still~ working on becoming a regular journal-er but struggles to make it stick. I’ll get there, I swear…eventually. I do have times where I’m better at it than others, and when I’m stressed is one of them. While it’s obviously easier to pour a glass of wine and get lost in another episode of Handmaid’s Tale at the end of a long day, taking a moment to write down my thoughts and feelings has a magical way of relieving them, even if just a bit, and that glass of wine can definitely still be included.

Some of my favorite writing prompts when I’m worried, scared, or overwhelmed are–

What is the ideal outcome of this situation? What are some steps I can take to move things in that direction?
Where do I feel the stress in my body? What does it feel like?
What is this feeling trying to prepare me for or protect me from?
What beliefs do I have around the situation that’s causing me stress?

Journaling gets thoughts out of your head and onto paper and is an easy way to facilitate personal growth, find clarity in situations, and even stumble upon solutions. This practice isn’t about perfectionism (no New York Times best sellers necessary) or complexity (even five to ten minutes will do). It’s an act of mindfulness, meaning, and reflection, and there’s ultimately no wrong way to do it.

6. ESSENTIAL OILS

I’m slowly but surely becoming an essential oils believer and lover, and beyond just making my home smell ~amazing~, I’ve seen the benefits of well-timed essential oil use for stress firsthand. Whether it’s taking a whiff right out of the vile, diffusing it in the home when everyone could use a little wind down, or a few drops in the bath (scroll down to #16), there’s a literal shift in behavior, body tension, and mood when the right essential oils are used.

Like I said, I’m no oils guru, but here are a few I’ve used and loved for stress management –

Lavender
Lemon and lemongrass
Orange
Bergamot
Frankincense

Research on the effectiveness of essential oils is limited (but increasing!!!), but I figure they’re not doing any harm. For me, it’s the ritual of intentionally choosing a sent and allowing my hygge-lovin’ self to focus on and enjoy it. This is a tool I’ve been turning too more and more lately, and I can’t wait for my oils knowledge and collection to grow as time goes on.

7. PLAYING

There are pros and cons to the toddler stage, and days with a little one can vary from exciting to exhausting by the ~~hour~~ minute. But let me tell you something about my Lolo girl…whether she’s on the verge of a tantrum or beyond tired, she’s always down to play. From hunting for bugs to hide-and-seek to coloring on the kitchen floor, all is right in the world when we’re doing something fun together.

I’ve found “playing” ridiculously effective in times of stress. While you might not be up for a game of checkers when your world is caving in, doing ~something~ that brings you joy, boosts your mood, and gets that serotonin flowin’ could be just the ticket. Dance, create, play that board game, sing, craft, explore nature…channel your inner almost-two-year-old and do something purely for the fun of it.

Will you feel like it? Maybe. Will it come naturally in a tough season? Likely not. This is one of those times where “fake it ‘til you make it” is appropriate and acceptable, because friend, we’re gonna make it and we might as well enjoy ourselves in the process. When your options are dive into the depths of despair or dance like no one’s watching, I’ll take option B each and every time.

8. CUDDLING

Bring on the PDA (or keep it behind closed doors…your choice!) because holding hands, snuggling, hugging, kissing, really any form of touching is scientifically proven to help with stress. Physical contact with your significant other, little one(s), fur babe(s), or really anyone who will tolerate your affection helps release those “feel good” hormones like dopamine, oxytocin, and serotonin for improved mood, relaxation, and lower levels of depression and anxiety. Consider this the perfect excuse to get all up in the grill of those you love most.

I find myself making more room for my pets on the couch, holding Lolo a little longer before bedtime, and giving Bob a few more (#noshame) booty squeezes when times are tense. It’s a subconscious stress-reliever that no one involved seems to mind, and it really does give that little boost my heart and soul are craving.

9. PRAYING

As a Christian, I believe I have a direct line to God 24/7 through prayer and can confidently go to Him with both the good and bad. And I’ll be honest…I don’t know how I would get through tough times without my relationship with Him. I bring Him my fears and failures, I ask Him for guidance, and I take comfort in having someone who’s in control and already knows the outcome of the situation.

No matter who or what you believe in, when or how you talk to them, I hope you remember to do so when life gets hard. There’s something humbling yet heartening about going to someone or something that’s bigger than you (and your problems), and I ~always~ feel better after I pray.

10. READING

If you’ve been looking for a reason to dig into that book your bestie won’t stop talking about or have just been wanting to read more in general, let this be your excuse to do so. A study done in 2009 found that reading reduces stress by 68% (!??!?!), so say no more, right!? Now what to read…that is the question.

I personally like a good rom-com to take my mind farrrrrr away from real life, but I honestly don’t think there’s a right answer here. Pick up whatever book tugs at your heart or just sounds too juicy to pass up, and if it doesn’t suit your soul, simply move on to the next one. For my e-reader users, I highly recommend the Libby App to get free library books delivered right to your screen, so you can read a few paragraphs or binge 100 pages at a time when you need a little stress relief.

11. MANTRAS

You should see me crawl through the door after a long day of work or watch my shoulders rise during a difficult convo with a friend, and fuggetabout the impatience that bubbles up as I try for the 27th time to get Lolo to eat anything but fruit (your girl can only sing so many verses of “The Wheels on the Bus” before breaking down and cutting up a damn banana). I learned a mantra from the Marie Forleo podcast that’s perfect for times like these, and it’s based off the statistic that individuals are eight…EIGHT times more likely to stick with something when they say “I don’t” rather than “I can’t” (for instance, “I don’t eat processed foods” rather than “I can’t eat processed foods”).

“I don’t do overwhelm” has ~literally~ changed my life and I really hope you give it a try. When I start to feel my teeth clench, breath quicken, or chest tighten, I simply inhale and say (sometimes out loud)…”I don’t do overwhelm”, and I’m not exaggerating when I tell you I haven’t gotten to [that] point in weeks because of it. Obviously you can make up whatever saying works best for you and your situation, but these four simple and oddly effective words really are worth repeating.

12. EXERCISING

Exercise in any shape or form can reduce stress. From a simple yoga flow or brisk walk to lifting heavy, running fast, and everything in between, moving your body releases those same “feel good” hormones I’ve been talkin’ about all along and can also help clear the mind, calm down, get better sleep, and improve self-confidence – all welcome feelings when life just isn’t going as planned.

While making time for exercise might seem like a stressor in and of itself, moving for even twenty minutes is enough to see those results. Some is always better than none when it comes to working out, so put on a shake-what-your-mama-gave-ya playlist, don your booty-boosting yoga pants, and get to work! Starting is the hardest part, but the end result is always worth it.

13. MEDITATING

Kind of like journaling, meditation is something I’m trying to become more regular with. Even though I’m not sitting in silence with my hand on my heart for thirty minutes a day, I still see the benefits of meditation even with my sporadic, not-so-perfect practice. In other words, if you’ve heard of meditating’s stress-relieving benefits but it’s still at the bottom of your to-do list until you absolutely neeeeeeeed it (you know those times), then you’re not alone.

I’ve found the Superhuman app to be everything my wanna-be meditating heart could ever want and an easy turn-to on stressful days. With guided meditations for your morning shower, daily commute, time in the kitchen, or as you’re falling asleep, this app is everything I need to center, focus, and sometimes just manage when life’s slingin’ lemons.

Also like journaling, I don’t think there’s really a wrong way to meditate (at least I hope not). Getting quiet with yourself and looking inward is sometimes one of the hardest places to go, ~especially~ when stressed, but it’s also where I often find the peace, clarity, and ah-ha moment answers I was searching for all along.

14. GUA SHA

I looooooove my gua sha stone for allllllllll the things – puffy eyes, breakouts, redness, wrinkles, and good ol’ general skin health – but I’ve also found it helpful to relieve the stress I carry in my face and jaw. This gua sha stone plus my go-to face mist and serum (all from Primally Pure, btw, which has become my ride or die for toxin-free skincare) are the most relaxing five minutes of my long days. Pair a gua sha facial with a little meditation or mantra recitation from above, relaxing music, and a candle or three, and you’ve got yourself a spa-worthy, stress-relieving experience that can’t be beat.

HOW TO USE THE GUA SHA

Apply the Primally Pure facial mist and serum.
Use the long edges of the gua sha tool to glide along the face and neck.
Use the pointed edges to “dig” into the crevices like the cheekbones and jaw lines.
Use the rigid edges to quickly go back and forth over wrinkles to reduce their appearance.
Downward strokes drain the skin of fluid and toxins, upward strokes perk and plump.

Now…I can’t stress enough that where you get your gua sha stone is *super* important. I own and love both stones from Primally Pure, but have fallen head over heels for the bian stone because it has all the edges, ridges, and points a girl could ever need. And because Primally Pure’s quality is always top notch, this specific stone contains more than 30 beneficial trace minerals, emits infrared rays to improve circulation, and produces negative ions which can help balance mood and stress (aka – the whole reason we’re here!). And in case the how-to part of gua sha seems intimidating, fear not! Every stone from Primally Pure comes with the best directions in case mine didn’t do it for ya 😉

PS- If you love Primally Pure as much as I do and you need to stock up on your tried-and-trues or you want to give these amazing products a go for the first time (prepare to become ob. sessed.), don’t forget to use code MANDM10 for 10% off your entire order.

15. GRATITUE LIST

Research shows that thankfulness benefits physical, mental, emotional, and spiritual health with everything from better sleep to less stress and enhanced relationships. While I’m still ~~trying~~ struggling to become a regular journal-er, I’ve found it much easier to keep a note on my phone entitled “gratitude” and add five things to my running list every day.

I’ve documented things like the perfect temperature on an afternoon walk, the noise Sloan makes after she sneezes, a fridge full of nutritious food, and a podcast episode that spoke to my heart right when I needed it most. And I’ve gotta tell you about a few things that happened after starting this simple practice—

(1) I catch myself looking for the good in a day and find excuses to jot down something to be thankful for. (2) I notice appreciation-worthy moments everywhere all day long. (3) I recognize past gratitudes as they come up again and again and can recall positive memories far easier.

Our brains are wired to emphasize the bad over the good as a survival mechanism. Like…yes, those flowers are pretty, but did you see the lion just beyond them??? In modern terms, this is why you can have 1,000 likes on an Instagram reel but all you focus on is that ~one~ negative comment. Documenting thankfulness, big or small, can help shift your perspective and mindset to one that highlights the positive more often than not, and therefore contributes to a day you can look back at fondly, even if it wasn’t all butterflies and rainbows.

16. DETOX BATH

Truth be told, I’m not the biggest bath gal. I get hot and tired, inevitably forget a towel, and always feel like I need a shower afterwards. But when the moment strikes and a bath just sounds good, you better believe I do it right – candles, a curated playlist, my kindle, aaaaaaand all the components for a detox bath. The items below help flush the body of toxins and restore balance, improve sleep, support digestion, increase nutrient absorption, and…drumroll please…reduce stress.

DETOX BATH INGREDIENTS

1 cup *fragrance free* Epson salt
1 cup baking soda
½ cup bentonite clay
2-5 drops essential oils (scroll up a bit for my stress-reducing faves)

When I’m not sucked into the rom-com on my kindle, there are other things I fill my bath time with to make it a true self-care experience. This is a great opportunity for many of the other activities I shared above like piston breathing, meditation, mantra repetition, prayer, and journaling…or go on with your bad self and just close your eyes and “be”. After just twenty minutes of soaking I feel like a new person in body, mind, and spirit and secretly can’t wait to do it again.

I’ll be honest, not all that long ago I likely would have rolled my eyes at this list, told the woman who wrote it to buck up, and continued to ~~power~~ struggle through life, running on fumes with poor self-awareness to boot. But I’ve found, tried, and experienced the beauty that is putting my health first and grabbing life by its freakin’ horns, and the practices above contribute to how I’ve learned to proactively manage hard times. We can be stressed and acknowledge and appreciate it without accepting it and wearing it as a badge of honor.

What are your go-to stress relieving strategies? Which of the above are you already implementing and what are some must-do’s I’ve missed? Tell me in the comments how you battle or even beat stress one minute…hour…day…week at a time. There’s no such thing as too much peace, calm, joy, or positivity, so share away!

Don’t…I repeat, don’t underestimate the effectiveness of these practices. They take intention, mindfulness, aaaaaaaand that little extra uumph, but the results are worth it …Y-O-U are worth it. I sincerely hope this list gives you all the inspo you need for that next bump in the road of life.

– Amanda

Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I am a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.

Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.