4 Natural Ways to Calm Stress (That Don't Include Meditation)

Stress has been around since the dawn of time. Now though, instead of hiding from sabre-tooth tigers, we're suffering from demanding deadlines, never ending notifications to busy commutes and constant noise. Our nervous systems rarely get a moment to switch off. Meditation is often suggested as the solution, and while it’s powerful, (and if you're anything like me - someone who can't sit still for more than 60 seconds), it might not work. The good news? There are plenty of other ways to support calm and restore balance, using simple, natural approaches you can integrate into everyday life.

Here are four of our favourite ways to soothe stress — no crossed legs or silent rooms required.

1. Create a Sensory Ritual

When stress spikes, grounding your senses can bring you back into the present moment. Think of it as a mini “reset”, like for your laptop, but one that doesn’t require leaving your desk or cancelling plans.

• Engage your senses: Light a candle, hold something textured, or sip something soothing — like a herbal tea or sparkling botanical drink. The sensory experience itself is calming. CBT suggest engaging your senses by listing things you can, see, smell & hear. Bringing our focus inwards has a strong grounding effect.

• Anchor with aroma: Scents like citrus, lavender, and juniper are known for their relaxing properties and can instantly shift your mood.

• Repeat daily: A ritual gains power through consistency. Even 2–3 minutes of intentional sensory calm can reframe your entire day.

2. Support Your Stress with Nutrition

The food and drinks you consume can affect how your body responds to stress. Blood-sugar dips, dehydration, and nutrient deficiencies can all heighten tension or irritability — so supporting your system nutritionally is key.

• Stay hydrated: Dehydration amplifies stress hormones; keeping a water bottle nearby is a simple fix.

• Look for calming nutrients: B vitamins, magnesium, and adaptogens (like ashwagandha and L-Theanine) are associated with supporting normal psychological function and emotional balance. You won't necessarily feel it working like you would with a glass of wine, however the effects are far more profound & benegicial

• Balance caffeine: Swapping one coffee for a lower-caffeine option — like green tea or a naturally uplifting botanical blend — can help avoid jitters while still giving focus

3. Move — But Keep It Gentle

Exercise is well-known for reducing stress, but high-intensity workouts can sometimes spike cortisol further, especially if you’re already running on empty. High cortisol levels are also linked to the accumulation of fat around our waistlines. However, gentle, mindful movement offers the benefits without the extra strain.

• Try colour walks: No need for silence — just notice your steps, your breath, and what’s around you. Try focusing on one colour, and mentally logging every time you see it. This helps refocus our thoughts as well help clear the internal chatter

• Explore slow-flow workouts: Yoga, Pilates, or even stretching routines calm the nervous system and release tension.

• Step into nature: Research shows even 20 minutes outdoors can lower cortisol and improve mood — a park lunch break counts.

4. Design Your Evenings for Unwind

Stress doesn’t vanish the moment you close your laptop. Creating an intentional wind-down routine helps signal to your body that the day is done, and sleep can be prioritised.

• Dim the lights: Reducing brightness an hour before bed supports natural melatonin release.

• Swap screens for ritual: A warm shower, herbal infusion, or quiet playlist helps your mind transition from “doing” to “resting.”

• Set boundaries: Resist the temptation to check emails late at night; your future self will thank you.

Summary

Calming stress doesn’t have to involve complex practices or hours of meditation. Sometimes, it’s about small, repeatable rituals — sipping something soothing, stepping outside, moving gently, and designing your evenings with intention. The key is finding what feels sustainable and enjoyable for you.

Little by little, these daily choices create a foundation of calm that supports not just your mood, but your overall wellbeing.

I hope this helps! Wishing you a calm & relaxing weekend,

Eirian x