Holistic Stress Management: 7 Ideas to Reduce and Manage Your Stress

Danielle Capozza
December 22, 2023
9 minutes

It’s unfortunate but in today’s busy world, it seems as if stress is a way of life. It can be difficult to manage all that’s going on around us. When it gets to be too much, it can have a negative effect on our mental and physical health.

Luckily, there are ways of managing stress including holistic stress management methods. Holistic stress management focuses on how you respond to stress as a whole person (focusing on body, mind, and spirit) and how stress affects your health and happiness. It increases self-awareness providing insight into ways to develop inner peace and increase physical health.

This article will review the ways to take a holistic approach to reduce stress so you can attain a higher level of well-being.

Improve Your Diet

Diet and mental health have a strong relationship. A good diet can boost your energy and improve your mood.

A diet that boosts mental health will be rich in high-protein foods that balance blood sugar. Balanced blood sugar improves energy and mood while preventing long-term serious health conditions. Foods like nuts, seeds, and beans are recommended.

The gut-mind connection is important when it comes to maintaining mental health. Fermented foods that are rich in probiotics improve digestion to keep stress at bay. Include plenty of yogurt, sauerkraut, and miso soup in your diet.

Omega 3s have a strong tie to stress reduction. They are said to travel through the brain cell membrane and interact with mood-related molecules. That’s why it’s important to eat omega-3-rich foods such as fatty fish and vegan-based algae oil.

Practice Mindfulness

Practicing mindfulness has been shown to reduce anxiety and depression and help people manage stress. It is said to promote greater enthusiasm for life and improved self-esteem.

There are several ways to increase mindfulness including the following:

  • Pay attention to what’s around you - stop and smell the flowers
  • Be kind and accepting of yourself
  • Live in the moment without worrying about the stress of the past and future
  • Focus on your breathing and do breathing exercises
  • Do meditation including body scan meditation, sitting meditation, and walking meditation

Go to Therapy

Holistic stress management can be tied to science-based therapies. Many doctors recommend holistic methods in the healing process. They will also aid with self-awareness.

There are several therapies that you can use to improve your mental health. Cognitive behavioral therapy (CBT) is perhaps the most popular. It focuses on addressing negative thought processes to produce healthier behavior. And, one of our very favorite therapies here at Hanu is Acceptance and Commitment Therapy (ACT).  Acceptance and commitment therapy is a type of mindful psychotherapy that helps you stay focused on the present moment and accept thoughts and feelings without judgment.

However, any type of therapy can be beneficial. Speak to your doctor to find what works best for you.

Focus on Improving Sleep

Science has established a strong tie between sleep and mental health. During sleep, and particularly REM sleep, the brain evaluates and remembers thoughts and memories allowing the body to process them properly. A lack of sleep, on the other hand, causes depression, anxiety, and irritability.

There are many things you can do to improve sleep quality. These include:

  • Emphasize getting enough Deep & REM sleep
  • Producing a relaxing environment in the bedroom
  • Taking all-natural sleep aids like melatonin
  • Shutting off devices a few hours before sleep
  • Maintaining a cool temperature in the bedroom
  • Avoiding large meals and caffeine before bedtime


Exercise is a great way to reduce stress. It increases serotonin in the body to reduce feelings of stress. It also boosts self-confidence which improves mental health.

It’s recommended to exercise at least 30 minutes a day five days a week. But any amount of exercise is good. Look into your options to determine what’s right for you.

Natural Body Detoxification

Toxins are known to have a negative effect on emotions leading to anxiety, depression, irritability, and a decreased tolerance for stress. Detoxing the body can help you think more clearly and put you in better shape to balance your emotions. It improves adrenal health helping the body and mind cope with stress.

There are several ways to detox naturally. These include:

  • Limiting alcohol
  • Drinking more water
  • Reducing your intake of sugar and processed foods
  • Decreasing salt intake
  • Exercising regularly
  • Eating foods high in prebiotics and antioxidants

Try Hanu Health

Hanu Health is a tool that will help you reach your holistic stress management goals. It gives you an opportunity to practice and improve through a variety of tools, including mindfulness and breathwork exercises.

Stress can have several negative effects on mental and physical health. Fortunately, there are holistic methods that allow you to take a whole-body approach toward healing.

Eat right, exercise, get plenty of sleep, practice mindfulness, and talk to a professional if necessary. And try the Hanu Health tool to find stress-coping methods that work for you.