12 Simple Tools to Tackle Stress Naturally
|
|
Time to read 9 min
April is Stress Awareness Month—a time to pause, reflect, and ask a simple but essential question: How are you, really?
Maybe stress shows up as a racing mind at night. Or tight shoulders by 3 p.m. Or that lingering sense of being just one thing away from snapping. Stress doesn’t always scream—it simmers. And left unchecked, it can quietly wear down your energy, mood, and health.
While we may strive to avoid stress, the truth is: it’s inevitable. There’s no way to eliminate it entirely—which is why having the right tools to support yourself when it arises is essential. The good news? Relief doesn’t have to come in the form of a radical reset. Often, it’s the smallest, most consistent practices that create the biggest shifts.
In honor of Stress Awareness Month, here are 12 simple, effective, and natural ways to manage stress:
Table of Contents
1. Start with your breath 2. Move Your Body—Gently or Joyfully 3. Support Yourself with Full-Spectrum CBD 4. Eat to Feel Balanced 5. Make Time for Real Connection 6. Create Boundaries That Protect Your Peace 7.Unplug to Recharge 8. Trade Alcohol for Functional Alternatives 9. Journal It Out 10. Be Mindful with Caffeine Use 11. Prioritize Restorative Sleep 12. Practice Mindfulness (Even for One Minute) You Don’t Need to Be “Fine”—You Deserve to Feel Good
1. Start with your breath
It sounds simple—but intentional breathing is one of the most powerful tools you have to calm the body in real time. Deep, slow breaths help lower cortisol, reduce blood pressure, and tell your nervous system: you’re safe.
Try box breathing:
Inhale for 4 counts
Hold for 4
Exhale for 4
Hold for 4
Repeat
Just a few minutes can shift you out of “fight-or-flight” mode and back into balance.
Another simple way to control your breathing?
Humming! It may sound too simple to be effective, but humming can actually help soothe stress in real time. No equipment. No learning curve. Just your own voice.
Read more about how humming works here.
2. Move Your Body—Gently or Joyfully
Exercise is a proven stress reliever. It boosts endorphins, reduces inflammation, and improves sleep—all of which help regulate stress long-term.
You don’t have to train hard—just try:
A 20-minute walk
Yoga or stretching
Dancing while cleaning
A few flights of stairs between Zoom calls
Research shows that even light movement improves mood and reduces symptoms of anxiety and depression.
3. Support Yourself with Full-Spectrum CBD
When your thoughts spiral or your body feels on edge, CBD can offer natural, non-sedating support. Studies show CBD may reduce anxiety by influencing serotonin receptors and calming overactivity in the brain’s stress centers, like the amygdala.
Our Calming Gummies deliver 25mg of full-spectrum CBD, formulated to ease stress, regulate mood, and support your system without dulling your clarity.
Perfect for: anxious mornings, high-pressure days, or when your inner peace feels just out of reach.
4. Eat to Feel Balanced
What you eat doesn’t only affect how you look—it can affect how you feel. Diets high in sugar, processed foods, or caffeine can contribute to mood swings, fatigue, and inflammation—all of which heighten stress.
Instead, focus on whole foods:
Leafy greens and omega-3 fats for brain support
Magnesium-rich foods (like almonds and dark chocolate) to relax muscles and nerves
Hydration (yes, water counts)
Studies show a healthy, whole-foods diet is associated with lower risk of depression and better emotional regulation.
5. Make Time for Real Connection
Spending time with people who make you feel seen, safe, and supported can naturally reduce stress hormones. Whether it’s a short phone call, a hug, or just laughing together—it matters.
And yes, that includes furry friends. Studies show that time with pets can lower heart rate and reduce anxiety.
Not sure where to start? Try:
Calling a friend on your walk
Having dinner without your phone nearby
Cuddling with your pet or partner for five mindful minutes
6. Create Boundaries That Protect Your Peace
Ever notice how the most exhausting days aren’t always the busiest? Misaligned commitments drain you more than full calendars. Boundaries aren’t selfish—they’re essential. Research shows people with strong personal boundaries report better well-being, lower stress, and improved self-esteem.
Try:
Saying “no” without over-explaining
Turning off notifications after hours
Creating a “no-work” zone in your home
So go ahead, let it go to voicemail. Leave them "on read" until you’re ready to respond—on your terms.
7.Unplug to Recharge
Even if you’re not in direct contact with others, constant screen time—whether it’s news, social media, or just endless tabs—can overstimulate your nervous system and contribute to mental fatigue, anxiety, and difficulty focusing.
This kind of digital overload doesn’t just affect your mood—it can also disrupt your natural rhythm, especially at night, by interfering with your body’s ability to wind down.
Try:
• Taking “scroll breaks” throughout the day
• Setting screen limits on apps or turning off notifications
• Swapping evening screen time for a book, podcast, or journaling
• Putting devices away at least an hour before bed
Less screen time means more space to reset—mentally, emotionally, and physically.
8. Trade Alcohol for Functional Alternatives
Alcohol might feel like a shortcut to relax—but it can spike anxiety, disrupt sleep, and deplete your mood long-term. Instead, try winding down with intention. Low doses of THC have been shown to reduce social anxiety, especially when paired with CBD.
Our Leisure Gummies offer 5mg of hemp-derived THC + complementary cannabinoids (CBD, CBC, CBG) for a more functional buzz—one that helps you feel present and at ease, not disconnected.
Think of it as relaxation with benefits: clearer sleep, calmer nerves, and a smoother social edge—without the crash, regret, or brain fog of alcohol. Whether you’re heading to a dinner party or winding down solo, Leisure Gummies make it easier to stay grounded, connected, and in control.
9. Journal It Out
You don’t need to be a writer to get benefits from journaling. Putting pen to paper helps organize your thoughts, process emotions, and release what’s weighing on you.
Start with:
“What’s taking up space in my mind today?”
“What can I let go of?”
“What would feel supportive right now?”
Journaling has been shown to reduce symptoms of anxiety and help regulate emotional intensity. And if you really don’t feel like writing, just use your phone.
10. Be Mindful with Caffeine Use
That second (or third) cup of coffee might be adding to your anxiety. Caffeine spikes cortisol and can intensify the physical symptoms of stress: jitteriness, tension, and sleep disruption.
If you’re sensitive to caffeine:
Try swapping to matcha, tea, or adaptogenic drinks
Cut off caffeine intake after 2 p.m.
Stay hydrated to reduce dependency
11. Prioritize Restorative Sleep
Sleep is your body’s recovery system. Without it, you’re more likely to feel overwhelmed, irritable, and emotionally reactive.
Create a calming routine that supports better rest:
Consistent bedtimes
Less screen time before sleep
And, of course, a calming supplement—like our micro-dosed Sleep Gummies+ or THC-free Sleep Gummies—offer a little added support to enhance your nighttime routine.
Even short-term sleep loss has been shown to increase stress reactivity and reduce emotional regulation.
12. Practice Mindfulness (Even for One Minute)
Mindfulness doesn’t have to mean 30 minutes of meditation. It can be as simple as being where you are, instead of where your mind is trying to drag you.
Try:
One minute of deep breathing before switching tasks
Savoring your coffee instead of drinking it while scrolling
A 5-minute walk with no phone—just your senses
Regular mindfulness practice has been linked to reduced anxiety, improved resilience, and better emotional clarity.
You Don’t Need to Be “Fine”—You Deserve to Feel Good
Stress is part of life—but how you care for yourself through it makes all the difference. Whether it’s pausing for a breath, taking a gummy, setting a boundary, or calling someone you trust—every small step counts.
This Stress Awareness Month, give yourself permission to respond with care—not just cope.
Explore our Calming Gummies, Leisure Gummies, and Sleep Gummies+—functional, plant-powered support, thoughtfully formulated to help you find calm in the chaos.
Enhance your evening routine with these nighttime essentials.
Our Story.
Dragon Hemp is the practitioner-founded apothecary that produces plant-based therapeutics formulated with a proprietary blend of next-generation botanicals and time honored herbal remedies.
For people seeking treatments that give relief & address the root cause.
Our herbal remedies are innovative and user-friendly, with wellness benefits that are effective & accessible to everyone.
So you can feel like yourself again.
Our Founder.
Kevin Menard, LAc., is the leading practitioner in Sports Medicine Acupuncture and Traditional Chinese Medicine on the East End of Long Island, with clientele ranging from business executives and fitness professionals to wellness gurus and weekend warriors.
As he cultivated his practice, Kevin began integrating CBD & other cannabinoids, native botanicals, and herbs into his treatments, addressing conditions like pain, musculoskeletal injuries, insomnia, overall wellness, and so much more.
Following the promising results from his herbal and CBD-infused treatments, Kevin expanded his work, introducing Dragon Hemp to support patient wellness beyond his clinic's walls.
Our Apothecary.
Our Apothecary in Sag Harbor, New York was conceived as a beacon of rejuvenation and wellness in the Hamptons. Much more than a dispensary, at the core of the Dragon Hemp Apothecary is a commitment to education and understanding the benefits of time-honored herbal remedies synthesized with today’s advancements in cannabinoid research.
Offering an array of products designed to align with the wellness needs of the Hamptons community, the store seeks to bridge the gap between ancient wisdom and modern applications, making herbal medicine more compatible with our lifestyles today. Our unique apothecary in Sag Harbor not only represents a physical space but also embodies Dragon Hemp's ethos of premium, all-natural, effective wellness solutions, drawing from the rich heritage of the Hamptons and the innovative spirit of New York.
Not your conventional dispensary, our first-of-its-kind retail location, harmoniously balances tradition and innovation with an emphasis on experience and education. We invite you to step inside and let our herbal experts guide you on an exploration of the rejuvenating power of cannabinoids and traditional herbs in a setting that feels both timeless and contemporary.
Designed in collaboration with renowned Alfredo Paredes Studio, the apothecary embodies a sophisticated fusion of old-world tradition and contemporary application. Known for his 33-year tenure as Ralph Lauren Executive Vice President and Chief Creative Officer, Alfredo Paredes, a master of crafting memorable retail experiences, helped transform the space into a shining gem of Sag Harbor. Reflecting the premium, natural, and therapeutic essence of Dragon Hemp, every aspect of the store, including the unique furniture pieces from Paredes' line, contributes to an ambiance of refined tranquility and wellness. The design echoes a classic herbal pharmacy blended with a modern aesthetic, mirroring our brand ethos of contemporizing ancient herbal medicine for today’s applications. Read more about our Apothecary design in Forbes.
Standing out on Main Street in Sag Harbor with the glow of our distinctive neon sign, our unique retail store has become a design destination of its own -- beyond just wellness -- in one of the Hamptons’ most popular villages. Whether you’re looking for potent natural therapeutics to tackle pain & inflammation or legal THC products to enhance mood or improve sleep, our apothecary is your safe haven at 108 Main Street.
Our Products.
Our products are formulated to serve the four crucial daily needs most often seen in Kevin’s practice—Essential Wellbeing for comprehensive health, Rest & Restoration to foster rejuvenation, Aches & Pains for relief from discomfort, and Liniments for body care that enhances both physical and emotional wellbeing.
Available in four versatile forms—swift-absorbing tinctures, targeted balms, discreet gummies, and moisturizers—we ensure a suitable choice for every lifestyle and wellness routine.
Our Ingredients.
We carefully select our organically grown ingredients, emphasizing sustainability to protect Earth's biodiversity.
We believe in transparency in all our processes, from ingredient selection to the methods used by our CBD farmers, who lead the sustainable agriculture charge and concentrate on ecosystem restoration and carbon sequestration.
We're not just about products but about nurturing an understanding of traditional herbal practices and helping people make healthy decisions.
With respect, we introduce newcomers to the benefits of age old herbal wisdom.
Our aim is a future where well-being stems from nature, combining timeless knowledge with today's research.
Discover the distinctive characteristics of each herb in our Ingredient Index.
