How to Thrive through our Modern-Day Stress

According to Web MD, an estimated 75–90% of doctor visits are linked to stress-related conditions.

 

To better manage stress, we first need to understand how the body responds to it. In short bursts, stress is good, it helps keep us safe from immediate physical threats, like being chased by a predator.

 

The problem is that the nervous system isn’t very good at telling the difference between physical danger and emotional stress. In today’s world, the “predator” we face is our modern lifestyle - work demands, financial worries and constant digital stimulation.

 

When you experience stress, your body shifts into survival mode. Your heart rate increases, breathing becomes faster, muscles tense, blood pressure rises, and your senses sharpen.

 

Blood vessels also constrict, which would help limit blood loss in a life-threatening situation. When this response is activated too often, however, it can contribute to high blood pressure and heart problems.

 

Under stress, your metabolism slows down as the body tries to conserve energy, preparing for a time when food might not be available. This would be useful if we were in a dangerous situation where we didn't know when we would next be able to eat, but for most of us, this is not the case.

 

At the same time, the body diverts energy away from systems that aren’t essential for immediate survival, such as digestion and reproductive function. While this is useful in genuine danger, prolonged stress can disrupt digestion, sex drive, and overall health.

 

The human body is designed to handle stress in short bursts. When stress becomes constant, problems arise. Unfortunately, the nervous system struggles to tell the difference between being chased by a wild animal and facing an overwhelming workload, it responds to both in the same way.

 


Stress-related problems include:

 

  • Weight gain
  • Digestion issues
  • Weakened Immunity
  • Low sex drive
  • Cognitive decline
  • Heart problems
  • Insulin resistance
  • Sleep disorders
  • Anxiety and depression
  • Hormonal imbalances
  • Accelerated ageing
  • Much more

9 Ways to Reduce Stress

Now that we understand how stress affects the body, let's look at practical ways to reduce it. 

1. Conscious Boredom

We’re rarely bored anymore. Constant stimulation from our devices and our jobs keeps our brains switched on and our stress hormones up.

 

Building the habit of stepping away from stimulation is essential. Your brain needs downtime, and this is often when your best ideas emerge. Go for a walk, spend time in nature, and allow your mind to slow down. 

 

Think of meditation as a sort  of conscious boredom, a deliberate pause that gives your nervous system space to reset. This isn’t easy. It’s much easier to distract yourself with stimulation and busyness, even when it isn’t productive.

2. HIIT Exercise 

Exercise can reduce stress by releasing endorphins which are the body’s natural “feel-good” chemicals. However, intensity matters.

 

High-intensity interval training (HIIT) and vigorous aerobic exercise, such as running, are especially effective. These types of workouts tend to trigger a stronger endorphin release, which can significantly improve mood and reduce stress.

3. Sleep & Nutrition

Poor sleep raises cortisol levels, making stress harder to manage. Nutrition also plays a major role. Diets high in processed foods and sugar place extra stress on the body by disrupting blood sugar and energy balance.

 

Prioritising good sleep and whole, nourishing foods helps keep stress hormones in check and supports a calmer nervous system. Learn more about sleep here, and nutrition here. 

4. Breathwork & Deep Breathing

Deep breathing helps shift your nervous system from “fight-or-flight” into “rest-and-digest,” lowering stress and cortisol levels within minutes.
 

Wim Hof Method: Click HERE to watch this video and follow along (3x30 breaths with a breath hold in between each set.)
4-7-8 method: Inhale for 4 seconds, hold for 7 seconds, exhale slowly for 8 seconds. Repeat 4 times.
Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4.
Diaphragmatic breathing: Breathe deeply into your belly rather than your chest.


Pair deep breathing with your morning routine or before bed to naturally reduce stress.

5. Cold Exposure (Cold Showers or Ice Baths)

Cold exposure can help regulate stress by stimulating the vagus nerve, which plays a key role in calming the nervous system. It has also been shown to increase dopamine levels, which may improve mood, focus, and mental resilience.

 

Simple ways to start introducing cold exposure:

  • 1. End your shower with 30 seconds of cold water, gradually increasing the time as you adapt.
  • 2. Dunk your face in a cold bowl of water 
  • 3. Place an ice pack on the back of your neck for short periods.

6. Journaling

Writing down your thoughts helps clear mental clutter and reduces stress.
 

  • Brain Dump: Write freely about your worries and emotions for 5-10 minutes.
  • Gratitude Journaling: List three things you're grateful for every day.
  • Solution-Focused Journaling: Instead of just venting, write possible solutions to your stressors.

 

Bonus tip: Keep a small journal by your bed, writing before sleep can help calm an overactive mind.

7. Social Connection & Laughter

Strong social support and laughter naturally reduce stress hormones.

  • Call a friend.
  • Watch something funny like stand-up comedy.
  • Play with your pets.

8. Parasympathetic Exercise

Not all exercise is meant to be intense. Practices like Yoga and Qigong focus on slow, controlled movement and breathing, helping activate the parasympathetic nervous system. These forms of exercise lower heart rate, release tension, and calm the body.

 

Here is a link to a Qigong routine that has personally helped me a lot: https://youtu.be/UpN3AcXLSSk?si=rwkEDVQKrtAUPOFF 

9. Herbs

Certain herbs have been used for centuries to help the body cope with stress. Ashwagandha is an adaptogen that helps regulate cortisol, while Sceletium and Green Kratom promote relaxation. 

Our Sleepy caps can also help with relaxation and calmness, they are normally used in the evening, but they can be used at any time of the day. 
The Herbalist Ashwagandha Capsules - Natural stress relief supplement for enhanced sports performance and adaptogenic support. Shop now at theherbalist.co.za.

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The Herbalist Anti-Anxiety Capsules – Natural calming support with serotonin-boosting herbs for mood and stress relief.

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Sleepy Caps from The Herbalist assist in reducing stress, promoting deep sleep, and improving next-day energy.

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Disclaimer:

Reader assumes the responsibility to consult health care practitioners or do their own research regarding any products which claim to support and maintain health and general wellbeing and which concur with their beliefs and understanding. Regards, The Herbalist International (Pty) Ltd