Nature's Stress Busters - Rude Health Magazine (2025)

Natural remedies to ease the pressure of stress and mental and physical fatigue

Stress and burnout are unfortunately all too common for many of us today. Work deadlines, exam pressures, money struggles and family commitments can all take their toll on our mental and physical wellbeing. The good news is that nature offers powerful ways to restore balance and calm the mind. From soothing herbal remedies and calming supplements to the grounding effects of aromatherapy, natural stress relief methods can help you to feel more centered and resilient. Here are some of our expert tips for banishing stress and regaining inner peace.

Foods for a calmer mind
“A well-balanced diet plays a crucial role in managing stress,” says Majella O Donoghue from Horans Health Store, Nenagh, Co Tipperary. “What you eat can either fuel or exacerbate stress. Here are some foods to include in your diet to reduce stress and fatigue. First off are complex carbohydrates. Whole grains, oats, and sweet potatoes provide a steady release of energy without spiking blood sugar, helping to maintain mental clarity.

Secondly there’s omega-3 fatty acids. Found in fatty fish like salmon, as well as in flaxseeds, omega-3s reduce inflammation and support brain health, which can help you manage stress better. Lastly it can help to eat more vitamin B-rich foods. B vitamins are essential for energy production and nerve function. Include foods like leafy greens, eggs, and legumes in your diet.”

Stress-relieving herbs
Aislí Fitzgerald, a naturopath and medical herbalist at An Tobairin health store in Bandon, Co Cork, recommends the following herbal remedies to ease stress.

• Ashwagandha is a nervous system tonic and adaptogen that helps to improve sleep and reduce stress levels.
• Passionflower is a soothing nervine herb that is especially good for stress and anxiety. It can help to calm mental chatter and restlessness.
• Lemon balm is an uplifting nervine herb that is useful for stress and depression.
• L-theanine is an amino acid found in tea leaves that has a calming effect on the nervous system. It can promote relaxation and reduce stress levels.
• Reishi mushroom is soothing and nourishing for the nervous system and can relax the muscles, promote good sleep and reduce stress levels.

Calming natural cuppas
“Herbal teas have long been used to relieve anxiety, promote relaxation and ease stress,” says Majella O Donoghue. “Making these teas part of your daily routine can offer significant relief during peak stress periods and help keep you well hydrated.

Chamomile is known for its soothing properties. It is excellent for reducing anxiety and promoting restful sleep, which is essential for mental clarity during stressful times. Lavender is a herb that is often used for its calming effects and can help to ease tension and induce relaxation. Peppermint is known to help clear the mind and improve focus. Peppermint tea also aids digestion, which can be impacted by stress.”

Marvellous magnesium
“Magnesium is the fourth most abundant mineral in the human body,” says Orla Mc Laughlin, a Nutrition Practitioner with Oriel Marine Extracts in Drogheda, Co Louth. “It’s involved in over 300 enzymatic reactions and is required for several metabolic pathways.

Research indicates that magnesium helps to modulate the release of the stress hormone cortisol – which can rise in response to chronic stress – to calm the nervous system. Also, magnesium supports brain function and energy metabolism, helping to maintain the efficiency of neurotransmitter function, which is essential for cognitive tasks like focus and concentration.

However, it’s estimated that around 75 to 80% of the population don’t get enough magnesium through their diet alone. Magnesium-rich foods include dark, leafy greens, raw nuts and seeds, whole grains, legumes and some fatty fish.

Stress, alcohol, certain medications and caffeine can affect our ability to absorb magnesium, which is why supplementation may be required. Magnesium supplements come in various forms so it’s best to consult with a healthcare professional on the best type to take.”

Aromatherapy for stress reduction
“Aromatherapy uses essential oils to promote physical and emotional wellbeing,” says Majella O Donoghue. “Certain scents can help reduce stress, anxiety and mental fatigue. Diffusing essential oils in your home or office can help create a soothing environment that reduces stress levels.

Lavender essential oil helps to reduce tension, promotes sleep and has a balancing effect. Bergamot is a citrus oil which is known to improve mood and alleviate anxiety. Frankincense is used for relaxation as it promotes mental clarity and emotional balance.”

Small changes to make each day
“Managing stress is a personal journey,” says Myra Gough, a Cork-based life architect specialising in health and wellbeing coaching (www.myrahgough.com). “Stay curious and experiment with techniques to find what works best for you. Remember to be gentle with yourself. Make small, practical changes that will, in time, become a regular part of your daily routine for long-term stress reduction and improved wellbeing.

Move more
Regular physical activity is a powerful stress reliever. Find activities you enjoy, like walking, cycling or dancing, and incorporate them into your daily routine. I often say to my clients, “If you feel like you’re going to lose it, move it.” It will instantly help.

Cultivate social connections
Reach out to friends and family or join community groups. But choose your company wisely; not every social interaction is beneficial. Be discerning about who you invite into your inner circle. The quality of your relationships matters more than quantity. Strong social support can help buffer against stress and provide emotional relief.

Cold water therapy
If you can’t manage an ice bath or cold plunge, head to the bathroom and apply cold water to your wrists and behind your earlobes. Cooling these areas with major arteries close to the skin can help calm your entire body instantly.

Laugh more
Laughter is scientifically proven to reduce cortisol and increase dopamine. The more ridiculous, the better. Even if you have to fake it – it still works.

Tech-free zones
Be honest about your tech use and set clear and realistic boundaries. Manage your social media time, especially before bed, to reduce the risk of scrolling and improve sleep quality.”

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