Life is stressful — there’s no two ways about it. From work deadlines to family responsibilities, daily life can often feel like a never-ending to-do list. While stress in small doses can be helpful (hello, motivation), too much of it takes a toll on your physical and mental health.
Despite what you may have been told, you don’t need medication to start feeling better. There are plenty of natural, drug-free ways to manage stress and improve your well-being; Dr. Michael Skardasis covers them in this blog.
Exercise is one of the most powerful natural stress relievers out there. Regular movement helps manage stress and improves sleep, boosts energy, and supports your overall health.
When you move your body, your brain releases feel-good chemicals called endorphins that help boost your mood and reduce anxiety.
You don’t have to run a marathon or spend hours in the gym, either. A 20-minute walk can make a big difference in your day. Try to find an activity you enjoy, like dancing, hiking, yoga, swimming, or biking, and remember that small workouts done consistently pay off more than intense, sporadic workouts.
When you’re stressed, your breathing tends to become shallow and rapid. This triggers your body’s fight-or-flight response and can make you feel even more anxious.
To combat this, try slow, deep breathing to signal your nervous system that it’s safe to relax. A popular and easy-to-remember method is the 4-7-8 technique. Here’s how it works:
Repeat this a few times, and you should feel calmer almost immediately. If you want to take it a step further, consider exploring mindfulness or meditation apps. Many offer guided breathing sessions that take only a few minutes.
Lack of sleep and high stress often go hand in hand. When you’re not well-rested, handling challenges, thinking clearly, or regulating emotions is harder. And when you're stressed, it’s often more difficult to sleep. It's a frustrating cycle, but you can start to break it with a few intentional habits.
Some of our favorite sleep hacks include:
Getting enough quality sleep doesn’t eliminate all stress, but it gives you a much stronger foundation to help you deal with it.
They say it takes a village to raise a child, but it also takes a village to support an adult. Sometimes, the best anti-stress medicine is simply talking to someone. Whether it's a friend, family member, therapist, or support group, having someone to listen to you and validate your feelings can be healing.
Social connection lowers levels of cortisol (your body's main stress hormone) and reminds you that you're not alone.
Make time for meaningful interactions: Text a friend, schedule a coffee date, or call someone just to chat. Even small moments of connection can go a long way in reducing emotional tension.
Stress often comes from taking on too much or feeling as though you can’t say no. If your schedule is always packed or you're constantly putting others’ needs before your own, it’s time to reevaluate.
Setting healthy boundaries means being honest about your limits and protecting your time and energy. It might feel uncomfortable at first, but learning to say no is one of the kindest things you can do for yourself.
Start small. Decline an invitation when you truly don’t have time to attend the event, delegate a task, or block off time in your calendar for self-care — your mind and body will thank you.
Stress might be a part of life, but it doesn’t have to run the show. The five strategies we’ve outlined are simple, effective, and completely drug-free ways to reduce stress. And don’t stress yourself by trying them all at once — start with one and learn if it works for you.
And remember: If stress starts to feel overwhelming or interferes with your daily life, you can reach out to Dr. Skardasis and our experienced team of wellness experts. Contact Optimal Performance Medicine in Woodstock, Georgia, today to schedule an appointment.
