Kill The Noise: Techniques To Alleviate Stress And Find Your Calm

Stress affects everyone differently; however, Black individuals are particularly vulnerable due to factors like racism, prejudice, institutional inequities, income inequality, and unfair treatment in areas like education, healthcare, and the workplace. These ongoing stressors can have serious health consequences. According to VeryWell Health, chronic stress can lead to an increase in cortisol, the body’s primary stress hormone, which can raise blood sugar, blood pressure, and in some cases, significantly increase the risk of developing heart disease.

Fortunately, there are several strategies to help reduce stress and foster a sense of calm for a healthier, more fulfilling life. 

Here are four natural ways to lower your stress levels.

Practice mindfulness.

Mindfulness, which involves being fully present and engaged in the current moment without judgment or distraction, is an effective way to recognize if your body is experiencing stress—especially if you’re unaware of your body’s stress response. Trauma-informed yoga instructor Marlene Boyette noted on the Basic Black podcast in August 2024, that Black people must prioritize themselves by tuning into their feelings and paying attention to how their bodies react when stressful situations arise.

“Before you start to give your attention to everything else, acknowledge how your body is feeling, acknowledge the state that your heart is in and what you might need for that day. That’s a mindfulness practice. And that’s something that can be done every day,” Boyette shared. 

Meditation and mindful breathing, a technique where you focus on your breath as you inhale and exhale, are powerful ways to practice mindfulness and reduce stress.

Get active and exercise.

Any form of physical activity can serve as an effective stress reliever. Whether you’re a seasoned athlete or just starting, exercise can still work wonders for your mental well-being. According to the Mayo Clinic, physical activity releases endorphins and other natural chemicals in your brain that promote a sense of happiness and well-being. 

Exercise also shifts your focus to your body’s movements, helping to clear your mind and improve your mood, making the stresses of the day seem less significant.

Prioritize a good night’s sleep.

Stress can often make it difficult to fall asleep, and when your mind is overwhelmed with tasks and worries, your sleep quality may suffer. However, sleep is essential for both your mind and body to recharge. Most adults need between seven to nine hours of sleep each night, but many Americans fall short, averaging only 5.7 to seven hours of sleep, according to the Centers for Disease Control and Prevention (CDC). This sleep deprivation can lead to serious health issues such as heart disease, high blood pressure, and obesity, as noted by the National Heart, Lung, and Blood Institute. 

To improve your sleep quality, the Mayo Clinic recommends creating a relaxing nighttime routine: listen to calming music, make your sleep space cool, dark, and quiet, avoid screens, and stick to a regular sleep schedule. Additionally, the 10-3-2-1-0 method can be a helpful pre-sleep routine, signaling to both your body and mind that it’s time to wind down.

Eat well for better health.

Maintaining a healthy diet plays a key role in managing stress and supporting overall well-being. Focus on eating a variety of fruits, vegetables, and whole grains to nourish your body and mind. Healthy eating habits can help stabilize your energy levels, improve your mood, and better equip you to handle stress.

The MIND Diet, which encourages the consumption of whole grains, leafy green, berries, fish, poultry, and beans, is a good place to start your healthy food journey. 

SEE ALSO:

The Color Of Health: How To Eat For A Healthier Heart

Fighting Racial Trauma: Anti-Black Racism And Public Health

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