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Stress Management 101: Natural Approaches to Reducing Stress and Overwhelm

Are you feeling overwhelmed by the demands of daily life? Stress can creep into our lives in many forms, impacting our mental and physical well-being.

But fear not, there are effective natural strategies that can help you regain control and find balance.

Understanding Stress: The CBT Perspective

In CBT, we understand stress as more than just external pressures; it's also influenced by how we perceive and interpret situations. Our thoughts, emotions and behaviours are interconnected, forming a cycle that can either perpetuate or alleviate stress.

Here are some tips on how to naturally boost stress-relieving brain chemicals:

Exercise Regularly:

Physical activity stimulates the release of endorphins, neurotransmitters in the brain that act as natural painkillers and mood elevators. Aim for at least 30 minutes of moderate exercise most days of the week to reap the stress-relieving benefits.

Prioritise Sleep:

Getting adequate sleep is essential for regulating stress hormones like cortisol and promoting the production of neurotransmitters such as serotonin and dopamine, which are involved in mood regulation. If you are noticing difficulties with sleep then please free to read my blogs on tips for a better night sleep.

Spend Time in Nature:

Spending time outdoors in nature can lower stress levels and increase feelings of well-being. Exposure to natural environments has been associated with increased production of serotonin, a neurotransmitter that contributes to feelings of happiness and relaxation.

Cultivate Social Connections:

Maintaining strong social connections and engaging in meaningful social interactions can boost levels of oxytocin, a hormone and neurotransmitter known as the "love hormone" or "bonding hormone." Oxytocin promotes feelings of trust, empathy and connection, which can help buffer against stress.

Eat a Balanced Diet:

Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats provides the nutrients needed for optimal brain function and neurotransmitter production. Include foods high in omega-3 fatty acids and antioxidants to support stress resilience.

Engage in Creative Activities:

Engaging in creative activities such as art, music, writing, or crafting can stimulate the release of dopamine, a neurotransmitter associated with pleasure and reward. These activities can provide a sense of accomplishment and enjoyment, helping to counteract stress.

Mindfulness and Stress Reduction

Mindfulness, another cornerstone of CBT, can be a powerful tool for stress management. By cultivating present-moment awareness, individuals can observe their thoughts and emotions without judgment, reducing reactivity to stressors. Helping to break the cycle or worry and rumination.

Putting It Into Practice: Your Personalised Stress Management Plan

Now that we've explored key ways to boost natural stress relieving chemicals, it's time to create your personalised stress management plan.

Experiment with the different strategies above and adjust them to fit your needs and preferences. Remember, stress management is a journey, not a destination. Be patient with yourself as you navigate this process, and celebrate small victories along the way.


In conclusion, stress management is a skill that can be learned and refined with practice. By incorporating these strategies it can boost natural stress relievers.

However, CBT approaches can also help to build resilience, challenge negative thought patterns and reclaim control over your well-being.

Remember, you are not alone on this journey. Reach out to a qualified CBT therapist for additional support and guidance. Together, we can empower you to thrive in the face of stress and overwhelm.

If you would like individual support with any of the above techniques or to engage in CBT therapy please reach out and email me on


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