“Everyone experiences stress in their lives, most commonly due to relationships, money, health, and pressure at work. Many coping skills, such as exercise, meditation, mindfulness, and other self care strategies, can help decrease stress. Some vitamins, such as Vitamin D, Melatonin, Magnesium, and L-theanine, have also been found to help with stress. Before taking any vitamins for mental health concerns, you should consult with your healthcare provider.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

1. Vitamin B Complex

B vitamins are linked to brain health, stress reduction, reduced feelings of anxiety or depression, and more. Research shows that B vitamins benefit and support cognitive function.

It’s best to get B vitamins from food sources like eggs, avocados, and milk, and proteins, like red meat, chicken, and tuna — but you can also get supplements in powder or capsule form.

2. Vitamin D

Vitamin D is mainly associated with sunlight exposure. Research found that stress can cause low vitamin D levels, and other studies discovered that it reduced stress levels in students. Additional benefits of vitamin D include support for the immune system and heart health.

The best way to get enough vitamin D is through natural sunlight, but you should always be mindful of wearing sunscreen to limit harmful UV exposure. You can also get vitamin D through diet by consuming fatty fish, milk, and egg yolks. Of course, you can take capsules or pills, too. 

It’s important to note that vitamin D has upper limits, which means getting too much of it is possible. Talk to your doctor about proper dosage before adding Vitamin D to your daily routine. 

3. Vitamin C

Vitamin C is a commonly used supplement that research shows can fight oxidative stress. Additional studies discovered its antioxidant properties could prevent the buildup of the stress hormone cortisol in the bloodstream. By knowing how to lower cortisol levels, you can simultaneously lower stress. 

Vitamin C is found in many foods, making it easier to get through diet. You can get your daily vitamin C by eating citrus, broccoli, tomatoes, potatoes, and spinach. Supplements also are widely available if you like to take capsules, pills, or mix powders with liquid. 

4. Omega-3

Stress depletes omega-3 stores in the body. In some studies, people who took high doses of omega-3s had reduced anxiety symptoms, lower cortisol levels during stress, and a higher profile of stress resilience. More research is needed, but the findings thus far are exciting and seem to suggest that omega supplementation might reduce the risk of depression. 

Omega-3s are found in cold-water fatty fish like salmon and sardines. You can also increase intake by eating nuts, like chia seeds and walnuts, and plant oils, like soybean and flaxseed. Omega-3 is available in pills and capsules, making it convenient and easy to take this vitamin supplement, even if you don’t want to cook fish all the time! 

6. Ashwagandha

Ashwagandha is an herb from a shrub native to Africa and Asia. Recently, it’s grown in popularity as a beneficial supplement for stress relief. While technically it’s not a vitamin, this herbal supplement is known for its ability to lower cortisol levels and reduce stress and anxiety.

Ashwagandha for anxiety and stress can be taken orally or topically. It is also used to make teas.

7. L-Theanine

The amino acid L-Theanine is found in black and green teas and some types of mushrooms. It’s been found to help reduce depression and stress in some people. One study found that when increasing the intake of L-Theanine, adults were left feeling calmer in high-stress environments or situations.

You can get L-Theanine from natural sources like mushrooms or tea, but L-Theanine for anxiety and stress is commonly taken as a supplement in capsule form.

8. Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb, which that has properties related to stress management and an ability to restore balance after a high-stress experience. Rhodiola Rosea is native to the European regions, the Arctic, Asia, and North America. In a clinical trial, the herb was beneficial in lowering stress levels in people who experience burnout.

Rhodiola Rosea is typically taken in capsule form, and dosage depends on physical and health factors.

9. Melatonin

Melatonin is a naturally occurring hormone that the pineal gland in the brain produces. It’s generally associated with sleep, but recent studies have found a link between anxiety, depression, and inadequate sleep quality. Melatonin can be effective in helping people with sleep disturbance either fall or stay asleep to establish a healthy sleep habit. 

Melatonin isn’t found in many natural food sources, but supplements are available as gummies, capsules, drinks, or powders.

Choosing the Right Vitamins for Stress Relief

Before you start any new treatment plan, including taking vitamins or supplements, it’s important to talk to your doctor. They’ll be able to ensure you’re not already taking something that might interact with a new supplement or vitamin you’re considering adding to your routine. 

“An increase in stress and anxiety can cause serious mental health concerns. Before adding vitamins and supplements to your routine, it’s best to consult a mental health professional if you are having trouble managing the amount of stress and anxiety in your life.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Getting Professional Help with Talkspace

If you’re trying to find natural ways to manage stress and get relief, adding vitamins or supplements to your care plan might be beneficial. Sometimes, though, that’s not enough. Stress therapy can be very effective in stress management, especially when combined with other efforts, like medication, vitamins, and self-help strategies like journaling, working out, or using meditation for stress. 

Talkspace offers online therapy that’s easy to access from the comfort of your own home. Therapists are highly qualified, skilled, and ready to help you learn to take control of your stress. Reach out today to find out how Talkspace can allow you to manage your stress and enhance your quality of life. 

Experiencing stress during pregnancy isn’t uncommon and it isn’t always dangerous, but you should know how it can impact both you and your baby. 

Prenatal stress can affect you at any stage of gestation, and even though it’s a natural part of pregnancy, knowing what’s considered a “normal” level of stress vs what might have more severe consequences is important. 

If you’ve ever wondered: does stress affect pregnancy?, read on — we’re looking at the causes, effects, and how you can find stress relief.

Understanding Stress During Pregnancy

Pregnancy causes hormonal fluctuations that can lead to mood swings and increased stress levels. While some types of stress may be expected, constant or excessive stress can negatively impact your mental and physical health and your baby’s development.

Normal vs. constant stress

A reasonable amount of stress during pregnancy is considered normal. Bodily changes, hormones, and anticipation about how much your life is about to change are top of mind for many women.  

If you’re experiencing what you could describe as constant or overwhelming stress, though, it could indicate something more is going on. 

For example, it’s pretty normal to have concerns about childbirth or to worry about adjusting to parenthood. However, constant financial difficulties that keep you up at night because you don’t know if you’ll be able to pay your bills this month, or relationship problems that are so intense you’re not sure if you and your partner will stay together, could weigh much more heavily on you throughout your pregnancy.

“It is never too early to recognize our stress response, as chronic stress can quickly accumulate. If pregnant, keep those stress management tools nearby as your sensitivity and the health of your baby can certainly be impacted, sometimes without fair warning.”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

Causes of Stress During Pregnancy

There are several causes of stress in pregnancy. They might include:

• Hormonal changes: Hormones play a significant role in causing mood swings and can contribute to increased anxiety.
• Fear: Fear related to labor, complications with delivery, or being responsible for raising another human being can cause considerable distress.
• Lifestyle factors: Balancing work commitments with new-parent duties and things like prenatal care and lack of sleep can cause you to feel overwhelmed.

Physical changes and their impact on stress levels

Pregnancy brings about physical changes that can contribute to increased stress levels. Some common physical changes during pregnancy might include:

• Weight gain: Gaining weight is an expected part of pregnancy, but it can lead to body image issues and discomfort for some.
• Sleep disturbances: As the baby grows, or as a result of hormonal shifts, many pregnant women experience difficulty sleeping.
• Morning sickness: Nausea and vomiting are common symptoms in early pregnancy that can cause both physical discomfort and emotional distress.

Emotional factors contributing to stress

Pregnancy can be a very emotional time. Factors that can cause emotional stress during pregnancy might stem from: 

• Fear and anxiety: Fear and anxiety often get confused, but it’s important to understand the nuances between fear vs. anxiety to manage your stress effectively. It’s natural to worry about your baby’s health, labor and delivery, and even parenthood itself — but keep in mind, unmanaged fear and anxiety can cause a high level of stress. 
• Mood swings: Hormonal fluxes can result in emotional upheavals, making it challenging to deal with things that may not normally bother you when you’re not pregnant.
• Body image concerns: The physical changes experienced during pregnancy might make you self-conscious about your appearance.  
• History of depression or other mental health conditions: Women with pre-existing depression or other mental health conditions are more prone to stress during pregnancy.

External factors

External factors like relationship issues, work-related stress, or societal pressures can exacerbate feelings of anxiety and stress in pregnancy.  

• Relationship issues: Partners or family members may not always be supportive during pregnancy, which can increase stress levels.  
• Work-related stress: Working long hours and feeling overwhelmed at work can lead to feelings of despair and mental exhaustion.  
• Societal expectations: Society often places unrealistic expectations on pregnant women in terms of their appearance and behavior. These expectations can cause feelings of guilt and add to your stress levels. 

How does stress affect the baby’s health?

A high level of stress during your pregnancy can affect your baby’s health. Some research suggests that heightened stress levels may lead to increased production of cortisol and other hormones that can cross the placenta and potentially affect your baby’s growth. More research is needed, but some studies show there can be potential effects of maternal stress on a baby, including:

• Low birth weight: Chronic maternal stress might increase the risk of low birth weight.
• Long-term health problems: Extreme stress and pregnancy may cause developmental delays or learning disabilities.
• Preterm birth: High levels of prenatal stress might be linked to an increased risk of preterm delivery, which can result in complications like respiratory distress syndrome or cognitive impairments later in life.
• Cognitive and emotional development issues: Prenatal exposure to high-stress environments has been associated with impaired cognitive function, attention deficits, behavioral problems, depression, and anxiety in children.

What trimester does stress affect the baby?

Extreme stress at any point might negatively affect a baby. According to some research, babies exposed to high-stress levels during the first trimester might have a higher risk of schizophrenia and other related conditions. Stress later in the pregnancy has been linked to conditions like attention deficit hyperactivity disorder (ADHD).

Some bodies of research suggest that maternal stress in-utero can have long-lasting implications on physiology and behavior. 

Can stress cause miscarriage?

Despite stress having other negative impacts, no evidence links stress to a higher risk of miscarriage. 

How Can I Relieve Stress During My Pregnancy?

Learning to cope with stress during pregnancy is critical. Try the following stress management techniques the next time you feel like your stress is at an unhealthy level:  

• Practice relaxation exercises like deep breathing or meditation for stress
• Use self care 
• Maintain a healthy lifestyle by eating well and staying active
• Seek support from friends and family members who understand  
• Talk openly about your feelings 
• Journal
• Consider joining a prenatal support group or online community 
• Attend stress therapy and speak to a licensed therapist

Find Support for Stress During Your Pregnancy 

Long-term, significant stress during pregnancy can be concerning on several levels, for both you and your baby. 

If you’re feeling stressed out and need help, contact your doctor or a mental health provider who specializes in managing anxiety during pregnancy. Talkspace is an excellent resource for online therapy and support for expectant mothers — and the online platform makes getting help easy and convenient, from the comfort of your own home.

You might know cortisol as the “stress hormone.” The adrenal glands automatically produce cortisol when we’re faced with high-stress environments or situations — it’s naturally released through the fight or flight reaction that’s triggered by stress. 

While it’s true that cortisol benefits you when you’re in a dangerous or stressful situation, a cortisol imbalance over a long period of time can become problematic and has been linked to several health issues — both physical and mental — like high blood pressure, Cushing’s syndrome, heart disease, weight gain, sleep disturbances, lack of energy, and mood fluctuations. When your cortisol levels are high, your body experiences physical symptoms of stress and anxiety that can impact your mental health.

Fortunately, there are several easy shifts you can make through small lifestyle changes to help in reducing cortisol levels so your physical and mental health are at their best. 

Read on to learn how to lower cortisol levels naturally through techniques such as dieting, exercising, journaling, stress therapy, and much more.

1. Eat a Whole-Food, Plant-Based Diet

One of the simplest ways to learn how to control cortisol levels is by focusing on what you eat. Eating a healthy diet based on whole and possibly plant-based foods might help stabilize and lower elevated cortisol levels. Some research suggests that reducing sugar intake might help optimize the levels of cortisol released during the fight or flight reaction. 

“You are what you eat. Whatever we ingest into our body affects how it functions. Our dietary habits impact our central nervous, digestive, cardiac, and endocrine systems—a properly well-balanced and maintained diet can help keep the body functioning well. Overdoing anything is damaging to normal functioning.”

– Talkspace psychiatrist Dr. Muhammad Munir

What foods fight cortisol?

Foods that can help balance and lower high cortisol levels include:

• Whole grains are rich in plant-based polyphenols and fiber, which can improve gut health and balance stress levels.
• Dark chocolate can buffer the stress response, according to research.
• All fruits and vegetables 
• Lentils and legumes are high in fiber, stabilizing blood sugar levels and promoting gut health.
• Healthy fats like omega-3 fatty acids have been found to reduce stress.
• Green tea has L-theanine, a calming compound linked to stress reduction.
• Probiotics and prebiotics have positive mental health benefits and can reduce the waking cortisol response, according to studies.
  

Additionally, staying hydrated is vital as dehydration might cause cortisol levels to temporarily spike. 

What foods make cortisol worse?

Some foods are known to cause cortisol levels to increase. To keep your levels down, avoid eating an excess of the following — but remember, moderation is key. You can enjoy your life and treat yourself occasionally — just don’t eat these foods all day, every day. 

• Highly processed foods or meats
• Foods with trans fat
• Low fiber foods
• High sugar foods 
• Foods with refined sugar
• High intake of caffeine or alcohol 
• Low-fat yogurt

2. Add Supplements to Your Diet

Supplements can be great for overall physical health and mental well-being. If you want to know how to control cortisol levels and reduce stress, include these supplements and vitamins for stress in addition to a balanced and healthy diet. Be sure to talk to a doctor first about your cortisol levels and run any possible changes to your diet by them first.

• Ashwagandha: Studies show that high levels of ashwagandha can significantly reduce stress and substantially reduce excess cortisol levels, making ashwagandha for anxiety a promising approach for managing stress-related health concerns. 
• Fish oil: In a randomized placebo-controlled trial, fish oil supplementation drastically reduced cortisol basal levels and perceived stress. Another study found that high omega-3 intake might result in lower cortisol levels. 
• Rhodiola: Rhodiola can prevent chronic stress and normalize cortisol levels, according to some research. 

3. Practice Deep Breathing Exercises

The art of deep breathing for stress reduction dates back thousands of years. Controlled breathing exercises stimulate the parasympathetic nervous system, counteracting the fight or flight system with what’s commonly referred to as “rest and digest.” Research has found that deep breathing and meditation for stress are great techniques for  decreasing cortisol levels.

4. Reduce Your Caffeine Intake

While 1 cup of coffee a day doesn’t harm or significantly alter your cortisol levels, according to research, too much can stimulate levels — both at rest and during mental stress. Reducing how much caffeine you consume may also help with reducing cortisol levels. 

5. Ensure Adequate Sleep

During times of stress or not, getting enough sleep is always important. In studies, poor sleep quality has been intrinsically linked to mental and physical health complications. Given this connection between sleep and mental health, prioritize sleep and create a healthy sleep habit to optimize your cortisol levels.

6. Exercise Regularly

We all know that working out is good for our health — it releases “feel good” endorphins that create and stabilize a positive mood, and the physical benefits are clear. But how does exercise reduce stress exactly? It’s simple. Regular exercise lowers cortisol levels and improves stress management, creating a calming effect on the body, although excessive workouts can increase cortisol production, so it’s important to balance your activities if the goal is optimal cortisol levels.

7. Write in a Journal

Journaling has known positive mental health benefits, including reducing anxiety and stress. Journaling for mental health can help you recognize stressful thought patterns and heal from trauma, which has been associated with elevated cortisol levels.

8. Indulge in Hobbies

Taking the time to find something you love to do, like a hobby, and indulging in it is a form of self care. Practicing self care is a great way to reduce stress if you want to know how to decrease cortisol. 

9. Spend Time Outdoors

Being outdoors has long been associated with positive effects on mental health. One recent study found that spending 20 minutes or longer in nature can reduce cortisol levels by a whopping 18.5% per hour. 

10. Maintain a Good Bedtime Routine

You can reduce stress and maintain healthy cortisol levels by creating a regular nighttime routine and practicing good sleep hygiene. Take a bath, turn out the lights, and withdraw from the digital world to properly relax the mind. 

Managing Stress for a Healthier Life with Talkspace

Managing stress is critical — from maintaining positive mental health to improving professional and personal relationships to stabilizing hormone levels, including cortisol. Using the stress management techniques here can be a powerful first step, but sometimes you might need more. 

If you’re looking for help managing your stress and reducing cortisol levels, Talkspace makes the process accessible and affordable. Reach out today to learn more about how to get started with online therapy. 

Stress is a natural response to increased pressure in our lives due to a change in our environment or a threat. It’s normal, and even healthy in some cases. The stress response stems from primal survival skills we once needed, most often expressed through the fight or flight response that’s naturally triggered whenever the brain senses danger. 

There are several different types of stress, depending on your circumstances and on whether it is good stress vs bad stress. Yes, there is such a thing as good, positive stress. It’s known as “eustress,” and it helps with things like motivation and focus.

On the flip side, “distress” is what most people think of when the topic of stress comes up. Distress is the stereotypical anxiety and worry we associate with stressful times. 

Continue reading to learn more about what is the difference between eustress and distress, including what each means and how to manage them.

The Two Faces of Stress: Distress and Eustress

It’s impossible to avoid stress in your life altogether, but understanding the difference between eustress and distress and why and when you might be feeling either will help you learn to manage stress so it’s not negatively impacting your life. 

What is distress? Defining negative stress

While you probably hear the word “stress” almost daily, most of the time, the word that should really be used is distress.

Distress is the negative form of stress. It’s most often uncomfortable, and when not managed appropriately, it can destroy relationships and mental well-being. Studies show that stress can have a negative effect on the human nervous system. Unfortunately, distress is a natural and automatic reaction when sensing a physical or emotional threat or fear.

“Distress is anything that negatively impacts you, whether emotionally or physically. While we can certainly feel distressed due to grief and loss, it could also be something as simple as a breakup or as impactful as a job loss or medical event. Often, the source is easy to identify, but it can also accumulate over time.”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW 

What are examples of distress?

Distress comes from a stressor reaction to negative experiences in life. Common sources of distress can include:

• Family stress
• Divorce
• Being bullied
• A relationship breaking up
• Conflict
• Missing deadlines
• Losing a spouse, family member, or friend
• Financial struggles
• Natural disasters
• War
• Violence
• Being assaulted or abused
• Being sued
• Severe or sudden health problems
• Job worries

What is eustress? Defining positive stress

Eustress, by contrast, is the positive form of stress that isn’t necessarily bad. Stress can come in the form of new opportunities that can open doors and change your life. Challenges you can successfully overcome result in a positive state of mind and benefit your life.

“Not all stress is bad. At times, eustress or productive stress can be encouraging, motivating, or even exhilarating and fun. Sometimes, when the adrenaline gets ramped up, it can signal excitement, joy, and positivity, like after a roller coaster ride or accomplishing a well-prepared presentation where reflection might indicate a positive and satisfying outcome.”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

What are examples of eustress?

There are countless examples of positive stress we’ll face throughout our life. Eustress might result from experiences like:

• Starting a new job
• Getting married
• Having a baby
• Buying your first home
• Getting a promotion at work
• Starting a business
• Being rewarded for accomplishments
• Traveling or visiting new places
• Making new friends

Distress vs. Eustress: How Do They Differ?

While both are essentially stress, eustress and distress occur for different reasons. Any time our stress response is triggered, our brain and body try to react in a way that’ll bring us back to an even state of mind, both physically and mentally. The single most significant difference between distress and eustress stems from how we react to something. 

Because distress is negative, our reaction will be adverse. Eustress is a positive experience; thus, we typically have a more pleasant reaction to it. 

“Distress doesn’t typically offer a productive outcome or a feeling of accomplishment as with eustress. Typically, distress provokes symptoms of feeling poorly both physically and emotionally.”  

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

How distress and eustress affect us differently

Our natural reaction to distress or eustress experiences will widely vary. For example: 

• Distress can make you tired and weary, whereas eustress can energize you. 
• Distress can cause negative emotions and thought patterns, but eustress can boost mood.
• Distress often causes anxiety, whereas eustress can build confidence and excitement.
• Distress can result in depression or other mental health conditions, but eustress tends to improve mental well-being.
• Distress can be paralyzing and overwhelming; eustress can energize you to take action and be productive.

The fine line between distress and eustress

Despite obvious differences between distress vs. eustress, the two have some similarities. Both types of stress can:

• Release the hormones cortisol and adrenaline.
• Force us to step outside the place in our life where we’re most comfortable.
• Result in mental and physical changes.
• Trigger the fight or flight stress response.

Managing Distress and Harnessing Eustress

While there’s no possible way to entirely eliminate distress from your life, there are stress management techniques you can use to lessen the negative impact it has. Likewise, you can learn to harness eustress to get as many benefits as possible.

Techniques for reducing distress

Some tips for reducing the negative outcome of distress include:

• Try to view a stressful situation as something with potential for growth or another positive outcome.
• Rather than see it as a negative, try viewing whatever is causing your stress as a possibility.
• Change your mindset from looking at something as stressful to seeing it as challenging.

Strategies for maximizing the benefits of eustress

To maximize the benefits of eustress, you can:

• Keep a gratitude journal where you track things you’re grateful for.
• Focus on positivity.
• Practice self care, like meditation for stress or working out, so you can manage stress in healthier ways.

Embracing the Dual Nature of Stress with Talkspace

You can’t avoid stress, but you can learn how to manage it. Talkspace is an excellent resource if you need help or guidance on understanding what is the difference between eustress and distress. 

Talkspace is an online therapy platform that makes getting help convenient, accessible, and affordable — all from the comfort of your home. With stress therapy, you can learn how to manage your stress constructively, so it isn’t hindering you from getting the most out of life. 

Reach out to Talkspace today to learn more about how you can learn to manage your stress in a positive and healthy way.

In your quest to find the best essential oils for stress, it’s important to understand that your sense of smell profoundly impacts your mental and emotional well-being. Some essential oils have been found to help reduce stress and create a calming atmosphere. This intricate relationship between scent and feeling means certain aromas can create a calming effect on both body and mind.

Do Essential Oils Actually Relieve Stress?

For centuries, essential oils that relieve stress have been used to enhance mental health — but do they work? Research suggests that various scents actually can help relieve certain types of stress and anxiety, and today, it’s pretty widely accepted that essential oils can promote relaxation, lessen worry, and enhance overall health.

“Essential oils are finally getting the recognition they deserve. For thousands of years, we have known that the air we breathe affects our health and well-being. Nature has provided us with plants that, when burned or turned into an oil, or tea, can benefit our nervous system and overall well-being.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

The science behind essential oils and stress relief

The science behind essential oils’ efficacy lies in their ability to produce fragrance molecules that interact with our olfactory system, triggering responses in the brain associated with emotions and memories. When natural plant extracts stimulate the olfactory system, it sends signals to the limbic system, which is involved in our emotions.

If you want to know how to lower cortisol — the hormone released during stress — one study determined that certain scents can decrease cortisol levels, helping to alleviate tension and anxiety. 

Another study found that some oils contain compounds with calming effects comparable to medications prescribed for anxiety. These findings indicate that certain scents might be natural alternatives for managing stress-related symptoms.

Top Essential Oils for Stress Relief

Some of the most well-loved essential oils for stress relief include:

• Lavender: Known for calming and relaxing properties, lavender oil can help reduce anxiety and promote better sleep.
• Bergamot: This citrusy oil can reduce stress and enhance mood.
• Chamomile: This calming essential oil helps quell anxiety and promotes relaxation.
• Ylang-Ylang: The floral oil ylang-ylang can reduce stress and encourage relaxation.
• Frankincense: Frankincense oil has been used for centuries to induce relaxation and as an effective way to manage stress.

1. Lavender: the calming classic

Stressed out? Take a deep breath and reach for lavender essential oil. This popular oil has been used for centuries for relaxation and anxiety.

Lavender contains compounds like linalool and linalyl acetate that have a soothing effect on the nervous system. These compounds interact with neurotransmitters in the brain to regulate mood and emotions, helping to reduce feelings of stress.

Research even suggests that inhaling lavender essential oil can lower cortisol levels, the hormone associated with stress, resulting in an overall sense of calmness.

2. Bergamot: citrusy relief for your nerves

Derived from the peel of the bergamot orange, Bergamot essential oil is known for its uplifting and calming properties. The citrusy scent of bergamot oil helps reduce anxiety, stress, and even symptoms of depression. The unique combination of stimulating and relaxing effects makes it an ideal choice for those seeking mental balance during stressful times.

3. Sandalwood: grounding scent for tranquility

Known for its deep, woodsy fragrance, sandalwood essential oil has been utilized throughout many cultures to boost peace and intellectual sharpness. Sandalwood essential oil’s soothing qualities make it an excellent option to combat anxiety and stress.

4. Frankincense: the ancient stress solution

Olibanum, or frankincense, is a fragrant resin extracted from the Boswellia tree. It’s been used for hundreds of years in traditional medicine and religious rituals for its calming and grounding properties. Today, frankincense essential oil is recognized as a powerful tool to help alleviate stress and anxiety.

The primary active compounds in frankincense essential oil are boswellic acids, which have anti-inflammatory and analgesic effects that can contribute to overall relaxation. Additionally, research suggests that inhaling frankincense can help reduce heart rate and high blood pressure — common symptoms of stress.

5. Lemon: a refreshing way to reduce anxiety

The refreshing, zesty scent of lemon essential oil can help you feel more relaxed and tranquil while boosting your mood. Lemon oil can help alleviate stress and anxiety by promoting mental clarity and focus. The fresh, citrusy aroma is an instant mood boost that makes you feel more relaxed and positive.

Research shows that inhaling lemon may have a significant impact on reducing stress levels. In one study, participants who inhaled lemon essential oil experienced reduced anxiety scores compared to those who did not.

6. Clary sage: herbal help for relaxation

If you’re stressed, clary sage essential oil is the way to go. This natural remedy has been used for centuries to promote relaxation and mental clarity. Its earthy, slightly sweet scent is known to have a calming effect on the mind and body.

Clary sage has been shown to significantly decrease cortisol levels, the hormone responsible for stress. By reducing cortisol levels, it can help manage feelings of anxiety and tension.

7. Chamomile: soothing solution for stress

Chamomile is an herb used for centuries to promote relaxation and reduce stress. Its calming properties make it one of the best essential oils for alleviating anxiety and promoting mental well-being. Chamomile essential oil is derived from the flowers of either German or Roman chamomile plants, which have similar effects on the mind and body. Research found that inhaling chamomile essential oil can help decrease symptoms associated with generalized anxiety disorder. 

8. Orange: uplifting and stress-reducing

Orange essential oil is a citrusy scent that has been used for centuries to improve mental health and reduce anxiety.

The secret to orange essential oil that relieves stress lies in its main component, limonene. According to research, limonene has anti-anxiety effects on the central nervous system, making it an excellent choice for those looking to improve their mental well-being.

9. Rose: floral serenity for the mind

The next time you’re stressed, take a whiff of rose oil. This essential oil is known for its calming and soothing properties, making it a great choice for calming anxiety and encouraging relaxation. Extracted from rose petals, this calming essential oil is  commonly used in aromatherapy to improve mental well-being.

10. Jasmine: relaxation for your senses

Derived from the jasmine flower, jasmine essential oil is known for its exotic and uplifting scent. Jasmine’s calming properties have been used in aromatherapy to reduce stress, anxiety, and depression. Its sweet aroma can evoke feelings of happiness and positivity while promoting a sense of inner peace.

Some research found that jasmine oil may have anxiolytic (anti-anxiety) effects on the central nervous system by interacting with GABA receptors in the brain. This interaction helps regulate mood and increase relaxation, making it one of the most effective and natural stress management techniques. 

11. Marjoram: warm comfort for the nervous system

Marjoram essential oil, a less renowned fragrant substance, has been used for years to reduce tension and uneasiness. Its warm, comforting scent is reminiscent of sweet herbs. It can provide a sense of calm when inhaled or applied topically. 

The benefits of marjoram essential oil include anxiety relief.  

12. Patchouli: earthy ease for anxiety

Originating from the leaves of the patchouli plant, this essential oil is known for its earthy and musky scent. Patchouli has been used in traditional medicine to help alleviate stress and anxiety due to its calming effects on the mind.

This essential oil promotes relaxation by easing tension in both body and mind. Its soothing properties effectively reduce restlessness and encourage better sleep quality.

How to Incorporate Essential Oils into Your Daily Routine

For a stress-free lifestyle that relies on natural remedies to bring peace to your days, the tips here will help you incorporate essential oils into your daily routine and use DIY stress relief blends safely and effectively.

“You can use essential oils in bath water by putting pure lavender with Epsom salt. Lavender is a calming agent, and salt pulls out toxins from the body. When getting a massage, the oils contain eucalyptus, which can cleanse and refresh the nervous system and muscles. In the next few years, there will be more plant oils hitting the market, and it will be exciting to see which remedies work for you.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Tips for using essential oils safely and effectively

Essential oils can be a powerful tool for stress relief when used safely and effectively. 

• Dilute properly: Always dilute essential oils with a carrier oil (like coconut or almond oil) before applying them directly onto the skin. Use 1-2 drops of essential oil per teaspoon of carrier oil.
• Inhalation: Use an aromatherapy diffuser or simply breathe in the scent from the bottle to enjoy the benefits of essential oils through inhalation.
• Bath time relaxation: Add a few drops of your favorite stress-relieving essential oil(s) to a warm bath for an immersive, relaxing experience.
• Massage therapy: Combine diluted essential oils with massage techniques to help relieve tension and soothe anxiety.

DIY stress relief blends with essential oils

Create your custom blend by combining two or more stress-relieving essential oils. Here are some ideas to get you started:

• Rose & Lavender: Mix equal parts rose and lavender for a calming floral blend that promotes relaxation and emotional balance.
• Jasmine & Ylang-Ylang: This exotic oil blend helps reduce anxiety while promoting happiness and well-being.
• Marjoram & Bergamot: A comforting blend that eases nervous tension and promotes a sense of calm.
• Patchouli & Frankincense: This earthy mix helps ground your emotions, alleviating anxiety and promoting relaxation.

Seek Professional Stress Advice with Talkspace

If you’re struggling with stress or other mental health concerns, seek professional help through an online therapy platform like Talkspace. Licensed therapists can provide personalized guidance on coping strategies, including using essential oils for stress relief. Stress therapy through the use of essential oils and a professional therapist’s guidance can give you the resources to combat stress and boost your well-being.

The American Institute of Stress notes that Americans are the most stressed out group in the world. In fact, the stress level in this country is 20 percentage points higher than the global average. The same report found that a whopping 94% of workers say they feel stressed at work. 

Many people today battle intense stress and pressure given the professional requirements that are demanded of them daily. Needless to say, discovering how to de-stress after work is critical for anyone who wants to maintain a healthy work-life balance. 

If you struggle with knowing how to relax after work, you’re not alone. Keep reading to learn why your job may be a significant factor in your stress level and to hear effective strategies guaranteed to help you de-stress from even the most taxing day, including physical activity, self-care, and online therapy.

Why Am I So Stressed After Work?

Work-related stress or feeling overwhelmed at work is common more often than not. Understanding the reasons why this is true can help you learn to manage work stress in healthier ways. Take a little time to review the following common culprits of work stress — see if any resonate with you. 

“Common reasons for being stressed at work include poor work-life balance, taking work home, inadequate social support, poor time management, unmanageable goals, inability to delegate home duties/responsibilities, not setting boundaries, and work overload.”

– Talkspace therapist Famous Erwin, LMHC, LPC

• Heavy workload: Managing an excessive workload or trying to meet unrealistic expectations from your employer or superior can increase the pressure and stress you feel on a daily basis. Be open about your limits and what you can feasibly take on. 
• Lack of control: Feeling like you have little or no control over your tasks or decisions at work can result in feelings of helplessness and frustration that may be hard to let go of at the end of your day. Talk to your boss about ways you can find autonomy. 
• Poor work-life balance: Struggling to maintain a healthy balance between your personal life and professional responsibilities can contribute to increased stress levels. Make sure that you’re leaving enough time in your days to make you a priority. 
• Toxic workplace environment: A hostile or toxic workplace atmosphere, including conflicts with colleagues or supervisors, can make it difficult to relax even after leaving the office. Dealing with toxicity can be incredibly challenging, especially if leadership is part of the problem. Do what you can to create a healthy environment, but know that boundaries might be your best defense. 
• Inadequate support system: Lack of emotional support from friends, family, or coworkers may exacerbate feelings of isolation and anxiety that result from job-related issues. Find a support system you can count on. 
• Taking work home all the time: Attempting to bring work home may seem like a wise choice, but it can cause an endless loop of strain and exhaustion. Instead, try setting boundaries and leaving work at the office.
• Lacking time management skills: Feeling like there aren’t enough hours in the day? Focusing on time management skills might help. Try to arrange your tasks in order of importance and break them into more achievable chunks. 
• Unattainable goals: Setting goals is important, but when they’re too lofty it can leave you feeling stressed and defeated. Try setting realistic goals and celebrating small victories along the way.

11 Ways to De-Stress from Work

Here are eleven proven, effective ways to unwind and decompress after work, so you can leave the stress behind.

1. Exercise

Get moving — working out releases endorphins, improves mood, regulates blood pressure, and reduces stress levels. Turns out, sweating off the tension with some exercise is beneficial for more than just your body.

Workouts that are good for stress relief:

• Cardiovascular exercises: Get your heart pumping by running, swimming, cycling, or dancing. These exercises will improve blood circulation and reduce stress levels.
• Strength training: Lift weights or do bodyweight exercises like push-ups and squats to build muscle strength, release tension, and improve mental health.
• Flexibility exercises: Stretch it out with yoga or pilates to improve flexibility and promote relaxation. Research shows that stretching can reduce anxiety and depression.

2. Talk to friends and family

Socializing and spending time with loved ones for emotional support can be a great distraction that helps you decompress after work. Spending quality time with the people you care for lets you connect, process emotions, and gain new perspectives.

Benefits of social support:

• Improved mental health: Social support can help you maintain sound mental health and reduce anxiety and depression.
• Better coping mechanisms: A robust support system can offer encouragement, advice, or an empathetic ear during work challenges.
• Quality time: Increase your happiness by spending quality time with those close to you, which triggers the release of hormones like oxytocin and serotonin.

3. Journal

Journaling is an excellent coping tool that promotes mental health and relieves stress and anxiety. When you write in a journal, you can process emotions, let go of negativity, and gain new perspectives. Journaling as a regular practice can be an effective way to unwind after a stressful day at work. 

Helpful tips for journaling for mental health include:

• Pick a format: Choose between pen-and-paper or digital options, like an app — there’s no right or wrong way. Just use whatever format feels the most comfortable.
• Create a routine: Set aside time each day for journaling — even just 10 – 15 minutes can make a difference. You can journal first thing in the mornings, during your midday break, or before bed…the benefits are the same regardless of the time of day.
• Write freely: Don’t worry about grammar or structure — just let it all out.

4. Meditation

If you want to know how to de-stress after work but don’t want to have to make much effort, meditation might be just what you’ve been looking for. Bring awareness to the present moment, ease your mind, and promote relaxation. De-stressing after a long day of work with meditation is a proven practice that reduces stress, increases focus, and supports mental well-being. Combine meditation for stress with deep breathing exercises to further reduce stress hormone levels.

Benefits of meditation:

• Reduce stress and anxiety levels
• Improve concentration and focus
• Promote emotional health and self-awareness
• Enhance sleep quality
• Increase feelings of calmness and relaxation

5. Color in a coloring book

Engage in creative expression without decision-making or problem-solving tasks. The process of coloring activates the brain’s frontal lobe and can help you focus on one thing so you can relax, making coloring one of the easiest, and maybe most fun, ways to de-stress from work.

Coloring can help:

• Reduce stress and anxiety
• Improve sleep
• Decrease heart rate and slow your breathing

6. Aromatherapy

Improve overall mood and energy levels to cope with work stress by using essential oils of soothing fragrances like lavender or chamomile. Using essential oils for stress can generate a calming atmosphere, and research shows it can aid in reducing stress levels.

Essential oils that help reduce stress:

• Lavender
• Clary sage
• Orange
• Sandalwood
• Lemon

7. Eat a well-balanced diet

Eating nutritionally balanced foods helps your body get essential nutrients to battle stress and maintain general well-being. A proper diet can improve mood and energy levels so you’re able to cope with work-related anxiety.

Foods that help fight stress:

• Whole grains
• Dark chocolate
• Herbal teas
• Omega-3 fatty acids, like avocado and salmon

8. Try online therapy

Seeking professional help through therapy can allow you to develop coping strategies for managing stress. Online stress therapy makes the process as easy as possible — it’s convenient, affordable, and effective. A licensed therapist can share effective stress management techniques.

Best types of therapy modalities for stress:

• Mindfulness therapy
• Cognitive behavioral therapy (CBT)
• Psychodynamic therapy 
• Behavioral therapy

9. Get adequate sleep

Adequate rest is crucial for maintaining mental health and recovering from work stress. Research suggests that getting even just 60 – 90 extra minutes of sleep per night could result in being overall happier and healthier. Aim for around 7 – 9 hours of shut-eye each night to wake up invigorated.

Get a better night’s rest by:

• Creating and sticking to a sleep schedule
• Having a strict no-cell phones or electronics in bed policy
• Getting up at the same time each day, even on the weekends

10. Engage in fun activities

Engaging in fun activities with loved ones can provide a much-needed break from work-related worries while strengthening social bonds. 

According to studies, participants who engage in leisure activities had higher levels of positive psychosocial states and lower levels of depression. Another study found that people who partake in leisure activities have lower stress levels and better stress-management skills.

Ideas for fun activities:

• Play video games
• Play cards or board games
• Read a book
• Watch a movie
• Go out for coffee with a friend
• Go to a park or on a picnic

11. Take breaks during your work day

Be aware of what causes your stress and take breaks during your work day. Taking short breaks can recharge you and reduce stress levels.

“Some effective ways to de-stress after work might be exercising, talking to friends and family, journaling, meditating, coloring, finding an awareness about what’s causing your stress, using aromatherapy, maintaining a healthy diet, engaging in therapy, getting at least 8 hours of sleep, or playing video/board games with friends and family.”

– Talkspace therapist Famous Erwin, LMHC, LPC

Learn to De-Stress with Talkspace

Unwind after work with Talkspace, the online therapy platform that connects you with licensed therapists who are experienced in stress management techniques. You can access Talkspace from the comfort of your home or wherever you are. 

Talkspace offers convenience, flexibility, affordability, and anonymity. It’s the perfect solution for busy individuals seeking professional help managing their work-related stress.

Benefits of Talkspace include:

• Convenience: Connect with your therapist from anywhere with internet access.
• Flexibility: Schedule sessions at times that suit your busy lifestyle.
• Affordability: Online therapy often costs less than traditional face-to-face counseling services.
• Anonymity: Maintain privacy by connecting with a therapist through secure messaging or video calls.

By engaging in online therapy through Talkspace, you can learn valuable skills and ways to de-stress from work so you can take charge of your mental well-being. Don’t let post-work stress control your life — seek professional support from Talkspace today.

Why Do I Feel Overwhelmed by Work?

Feeling overwhelmed at work can be caused by a variety of things. Having too much to do in too little time, unrealistic expectations from bosses or colleagues, lack of support and resources, or feeling like you don’t have the skills or knowledge needed to complete tasks can all be culprits.

Too much work in too little time

When there are more tasks to do than hours in the day, it can lead to feeling overwhelmed. This often happens when deadlines are tight, or workloads increase unexpectedly. Trying to fit everything into an already-full day can leave you feeling stressed and unable to focus on any task properly. For some, it could lead to longer hours to finish their tasks, which can lead to higher stress levels and job burnout.

Unrealistic expectations

Sometimes, we feel overwhelmed because our boss has set us up with goals that seem impossible or unreasonable given the amount of available time because of some misguided notion of hustle culture. Or our colleagues expect us to take on extra responsibilities without providing additional resources such as training or support staff. Feeling like you’re constantly running against an ever-moving goalpost can be exhausting and quickly become demoralizing.

Lack of support and resources

It’s difficult enough to juggle multiple projects, but it’s even more complicated when you don’t have access to the tools, resources, and information needed for success. This can mean having outdated technology, inadequate training materials, or poor budgeting for supplies. Without these things, it becomes almost impossible to achieve your goals, leading to job burnout instead of productivity.

Not having the skills needed to complete tasks

Having the necessary skill set is critical if you want to get ahead at work, but sometimes even that’s not enough. If you possess all the qualifications required but are struggling due inexperience, unfamiliarity with new technologies, or simply because you haven’t had enough practice yet, you may quickly start feeling overwhelmed. In this case, seeking guidance from someone more experienced could alleviate workplace stress and give you valuable insight.

Feeling overwhelmed at work can signify stress and burnout, but it doesn’t have to stay that way. With the right strategies and support, you can learn how to prevent burnout and take control of your workload to create a healthier balance in your life. Let’s look at some tips for feeling less overwhelmed at work.

Your mental condition affects how you work

Having social anxiety at work or ADHD at work can affect your performance. However, there are ways to cope with triggering situations. This involves communicating with your manager about what kind of work environment is ideal for you.

8 Tips for Feeling Overwhelmed at Work

Feeling overwhelmed at work can be caused by a number of factors, including too much work, stress, or feeling like you’re not up to the task. Whatever the cause, it’s important to recognize when you’re feeling overwhelmed and take steps to address it. 

“Select a few things to accomplish at work each day. Prioritize tasks in order of importance. Take breaks several times per day. Speak to your boss about reducing tasks when necessary. Make sure you get enough sleep at night so that you are energized.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

1. Select a few things to accomplish at work each day

Going into each day with a clear idea of what you must accomplish can help you avoid feeling overwhelmed. Keep your to-do list short and reasonable, and identify only the top one to three things you need to complete for that day. It can also be helpful if you have items on the list that are flexible and can be “pushed” if necessary. This practice also teaches you time management.

2. Prioritize tasks in order of importance

Make sure you prioritize tasks based on importance and urgency, so you don’t become overwhelmed with everything that needs to be done. This can also help ensure that essential tasks get done first, while smaller tasks can be put off until later.

3. Take breaks several times per day

Taking regular breaks throughout the day is proven in studies to help reduce job stress levels and give your mind time to reset and refocus on tasks. Even just 5 minutes away from your desk can make a big difference in how productive you feel when you sit back down.

4. Speak to your boss about reducing tasks when necessary

Talk openly to your boss about any of your concerns or issues related to your workload or expectations. Knowing how to talk to your boss about mental health will help them understand where you’re coming from so they can provide support as needed. Ask for realistic deadlines for projects or if they will adjust responsibilities, so there’s more balance between them.

5. Make sure you get enough sleep at night so you’re energized

There is a real connection between sleep and mental health. Research shows that not getting enough sleep at night contributes to a higher risk of mental distress. Make a sleep schedule and stick to it. Go to bed at the same time every night, and get up at the same time each morning. Keep your room dark and free of distractions an hour before bedtime, and avoid screen time and social media before bed.

6. Eat healthy and practice self care

What is self care? Self care is an integral part of staying mentally and physically in tune. When you make time for yourself, you can take on so much more, so you’ll reduce the feelings of overwhelm and have more energy and motivation at work. You can practice self care by meditating, doing yoga, going for walks, journaling for mental health, reading — do anything you enjoy that’s specifically for you. 

7. Set boundaries and take time away from work

Setting boundaries around what types of tasks or projects you’re willing to take on is key to avoiding burnout so you don’t feel overwhelmed by work. If something isn’t within your scope of responsibility or expertise, don’t be afraid to say no.

8. Delegate when you can

Don’t be afraid to delegate tasks. Delegating to others can relieve workplace stress and allow you to focus on other priorities.

How to Admit You’re Overwhelmed at Work

When it comes to feeling overwhelmed at work, admitting there’s a problem can be difficult. Still, it’s an important step to take to ensure your mental health and well-being are priorities.

Use the following checklist to determine if you’re overwhelmed at work:

• Are you acknowledging your feelings?
• Do you need to talk to someone you trust about your mental state at work?
• Do you feel like you don’t have enough time for yourself?
• Do you find you lack boundaries?
• Are you putting your job before self care?
• Do you work long hours and forget or refuse to take a break?

“If you notice you cannot concentrate on work, the quality of your work has decreased, you’re missing important due dates, or you’re always tired and feeling stressed, these are all signs that you are overwhelmed at work.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Manage Feelings of Overwhelm at Work with Talkspace

Are you feeling overwhelmed at work? Don’t suffer in silence. Help is help available. Get support and guidance by signing up for online therapy with Talkspace today. 

Talkspace offers personalized, one-on-one therapy sessions with licensed therapists who can provide practical tools that help you manage job stress levels. Therapy can equip you with skills to cope better when you’re feeling overwhelmed at work. Don’t let yourself become a victim of burnout symptoms — take control of your mental health now with help from an experienced therapist.