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Life & Work, Quotable Magazine

Natural Methods to Cope with Stress and Anxiety

As we all know, running a business can sometimes be very high-stress and anxiety-inducing. Stress and anxiety can feel like a weight on our shoulders preventing us from being our best selves and doing our best work. However, it doesn’t have to feel this way. With careful planning, you can crush your goals while also reducing stress. Here are some everyday habits you can implement into your life to cope with stress and anxiety and be able to put your best foot forward daily.


One way to decrease stress and anxiety is by taking 100 percent natural supplements. Some supplements that are proven to reduce stress and anxiety are L-Theanine, Ashwagandha, Lemon Balm, and Magnesium. Make sure to consult your doctor before taking any of these supplements!

L-theanine is an amino acid that promotes relaxation, boosts dopamine, and increases serotonin levels that are derived from mushrooms and green tea. L-theanine can be taken as an oral pill or by implementing green tea and mushrooms into your diet! Tip: swap your morning coffee for green tea or matcha to implement L-theanine into your diet and to help decrease anxiety!

Ashwagandha is an evergreen shrub that is grown in India, parts of Africa, and the Middle East. Ashwagandha has been proven to reduce stress and anxiety and also serve as a sleep aid. It can be taken as an oral pill, a liquid that can be added to different drinks, and can be found in different herbal teas! Tip: If you are trying to balance your hormones, Ashwagandha is known to increase testosterone levels!

Lemon Balm is a plant that is originally from Southern Europe, Iran, and Central Asia but is grown all over now. Lemon Balm is a proven nervous system calmer that can be taken at any time of the day. It can be taken as a capsule, liquid, or herbal tea. Tip: Add a few drops of lemon balm into hot water with lemon juice to start your mornings stress-free!

Magnesium is a supplement best known as a sleep aid and is perfect if the worries and stressors of everyday life continue to pollute your mind when it’s time to unwind before bed. It can be taken as a capsule and is found in many different foods. Tip: to increase magnesium levels in your diet increase your intake of green leafy vegetables, nuts, and whole grains.

Herbal Teas

Herbal teas are also a great and delicious way to reduce stress and anxiety. The variety of different teas that are proven to do so include peppermint tea, chamomile tea, passionflower tea, lavender tea, licorice tea, and many more. Tip: to ensure your stress and anxiety doesn’t get in the way of your full night of sleep before a long work day, combine chamomile and passionflower tea in a cup of hot water before bed.


journaling Quotable MagazineJournaling can be a great way to declutter your brain and organize your thoughts. It can help you to feel more in control of thoughts, emotions, and daily struggles which can lead to clear-mindedness. There are a variety of different journaling methods, so you can pick the one that best caters to you and your needs.

Gratitude journaling can help put things in your life into perspective and decrease negative thoughts, and it only takes a few minutes. The practice includes writing down five things at the end of each day that you are grateful for no matter how big or small. Your gratitude journal can include things as mundane as “drinking a delicious morning coffee.” The idea is that it reminds you that no matter how hard or stressful your day is, you can always find the positive.

Reflective journaling is a great way to understand and make sense of your negative thoughts and anxiety. Oftentimes, when people feel stressed or anxious their mind can feel cluttered making it difficult to navigate their thoughts, get to the bottom of what is causing the anxiety, and find a solution to the problem. Putting these thoughts on paper can help to organize and navigate these thoughts. Reflective journaling can also be used to highlight, reflect, and commemorate the positive experiences in your life. There is no set structure for the practice of reflective journaling, just do what works best for you and what makes you feel the most comfortable! Begin by writing down your thoughts and feelings from the day and let the rest flow.

Journaling your affirmations is another effective journaling technique to promote self-growth. Affirmation journaling instills confidence and helps you get back on track even during the most stressful of times. To journal affirmations, speak what you want into existence. For example, a good affirmation when dealing with stressful times is “I am stronger than my anxiety and stress,” “I can face any challenges life throws at me,” or “I am a strong, confident woman.” You can also speak your goals for your business or personal goals into existence in your affirmation journal. Try writing down five affirmations every morning to set a positive tone for your day.

Tip: Journaling can feel daunting, especially when you are staring at a blank piece of paper and don’t know what to write. Want to journal, but don’t know where to start? Try a guided journal. The Five Minute Journal is a great guided journal for beginners that explains the practice of journaling and clearly guides you through a daily journaling routine.


We’ve all heard this one time and time again, but daily movement and exercise are just as important for your mental health as it is for your physical health. Exercise boosts serotonin and dopamine, and also clears your mind. The busy schedule of a female business owner can make daily exercise feel impossible, but it isn’t as hard as you might think. There are several exercises that you can do that only take five minutes and can easily be added to your routine. But remember, exercise is your me-time; make sure you schedule in time for it.

Tip: Try putting anywhere between 5-15 minutes of exercise into your planner every morning.
The practice of yoga is a great way to both destress and get your daily exercise in. Yoga is the perfect balance between promoting mental clarity, increasing flexibility, and building strength. It also has a variety of different styles and difficulty levels to match everyone’s workout wants and needs. Classes range from power yoga, for those wanting a more intense workout, to gentle candlelit yoga, and everything in between.

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Tip: An easy way to incorporate yoga into your daily routine for busy women who do not have much time is by doing a morning or nightly 5-minute yoga flow. This will help you to stretch, unwind, clear your mind, and set your intention for the day or night. There are tons of yoga flows all over YouTube and TikTok that you can memorize and add to your daily routine! Check out @emilyrosehinz on TikTok to see a variety of different yoga flows and choose one that works best for you.

At first, incorporating a daily exercise routine can seem daunting, but it can be as simple as a walk around your neighborhood. Getting your steps up is an amazing way to improve your physical and mental health without feeling too strained. Take a walk around your neighborhood, put on your favorite music, the Quotable podcast, or just take the time to quiet your mind.

When the weather gets too cold, try out the infamous, 12-3-30 treadmill routine for an indoor walk. This entails walking on the treadmill at an incline of 12.0, at a speed of 3.0 for 30 minutes. This can be adjusted to your needs and preferred time commitment, but the 12-3-30 method is a great starting point!

Tip: Are you a coffee lover looking to incorporate more exercise into your daily routine? Try walking instead of driving to a coffee shop near you to add a little bit of joy to your day all while de-stressing, clearing your mind, and getting in some exercise!

Anya Halecky is a Magazine Editorial Intern at Quotable Magazine. She is a senior at the University of Arizona studying Journalism, Public Relations, and Chinese Language.

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