5 Integrative Tips for Managing Stress Naturally: A Doctor’s Perspective
Stress is something nearly all of us experience, yet its effects can be deeply personal. Many people recognize that stress negatively impacts their health, relationships, and work. But the truth is, for most of us, we cannot completely eliminate stress from our lives. Deadlines, family responsibilities, financial pressures, and unexpected challenges are part of being human.
What truly matters is our response to stress, not the stressor itself. It is often our habitual reactions—rumination, tension, avoidance, or emotional suppression—that cause the most damage.
Over time, these responses can manifest as physical symptoms like migraines, tension headaches, back and neck pain, digestive issues like irritable bowel syndrome (IBS), fatigue, or insomnia.
Stress also affects our relationships and work performance, amplifying conflicts or reducing patience, focus, and creativity.
Recognising that it is our response, rather than the stress itself, that has the greatest impact is both liberating and empowering.
Many adult stress responses are further complicated by patterns developed in childhood. Growing up in an environment where emotions were dismissed, perfectionism was expected, or conflict was avoided can leave us more reactive to stress as adults.
These patterns can be triggered in everyday life, often without us realising it.
Connecting to our thoughts and feelings can help us manage stress better.
What truly matters is our response to stress, not the stressor itself. It is often our habitual reactions—rumination, tension, avoidance, or emotional suppression—that cause the most damage. Over time, these responses can manifest as physical symptoms like migraines, tension headaches, back and neck pain, digestive issues like irritable bowel syndrome (IBS), fatigue, or insomnia.
Stress also affects our relationships and work performance, amplifying conflicts or reducing patience, focus, and creativity. Recognising that it is our response, rather than the stress itself, that has the greatest impact is both liberating and empowering.
Many adult stress responses are further complicated by patterns developed in childhood. Growing up in an environment where emotions were dismissed, perfectionism was expected, or conflict was avoided can leave us more reactive to stress as adults. These patterns can be triggered in everyday life, often without us realising it.
The good news: we can learn to respond differently. Here are five integrative, evidence-based strategies I personally recommend to my patients—and practice myself—to manage stress naturally, support both mind and body, and cultivate resilience.
Taking time out in nature and disconnecting from social media can help us get clarity on what’s important to us.
Make a goal to spend tiome in nature this week.
1. Embrace Your Thoughts and Feelings with ACT
Acceptance and Commitment Therapy (ACT) teaches that instead of fighting or avoiding stressful thoughts and emotions, we can notice them without judgment and act in alignment with our values.
How I guide patients (and remind myself):
Acknowledge stressful thoughts: “I notice I am feeling anxious about…”
Observe whether this stress is tied to current challenges or old patterns from childhood.
Redirect your focus to meaningful action—what matters most in this moment.
Practicing acceptance reduces chronic tension in the body, lowering the likelihood of headaches, back pain, digestive flare-ups, and fatigue. Over time, ACT strengthens emotional flexibility, allowing us to respond rather than react.
“The Mind and Body Are Linked and We Need To Address Both For Optimal Health”
Book a session to explore ACT techniques for stress →
2. Cultivate Daily Gratitude
Gratitude is more than a mental exercise; it alters physiology. Studies show regular gratitude practice can reduce cortisol, improve sleep, enhance mood, and strengthen immune function. It also reinforces social connections, which buffer against stress in both relationships and work.
Simple ways to practice gratitude:
Write down three things you’re grateful for each morning or evening.
Reflect on small joys during your day—like a conversation, meal, or moment of nature.
Share your gratitude with someone you care about.
Even a few minutes daily can help shift your nervous system from a chronic “fight-or-flight” state to a calmer, restorative one.
Start your gratitude practice with guidance →
3. Move Your Body, Even Gently
Movement is medicine for both the mind and body. Physical activity releases endorphins, reduces muscle tension, improves circulation, and supports digestive health—helping reduce stress-related physical symptoms like back pain, migraines, and IBS.
Ways to integrate movement:
Take 20–30 minute walks, ideally outdoors. Nature amplifies stress relief.
Practice yoga, tai chi, or gentle stretching, which combines mindful awareness with muscle relaxation.
Incorporate brief activity breaks at work—standing stretches or short walks.
Movement also helps release stress stored in the body and can improve focus and productivity at work.
Book an integrative wellness session →
Exercise is good for our mental health.
Movement can help us process stress and give us a break from intrusive thoughts.
4. Prioritise Restorative Sleep
Chronic stress disrupts sleep, and poor sleep amplifies stress in a vicious cycle. Sleep deprivation can worsen migraines, muscle tension, digestive problems, irritability, and cognitive performance.
Sleep strategies I recommend:
Maintain a consistent bedtime and wake-up schedule.
Reduce screen exposure 30–60 minutes before bed. Replace it with reading, journaling, or gentle stretching.
Make your bedroom a calm, tech-free space.
Sleep allows the mind to process emotions and the body to repair, reducing both emotional and physical stress symptoms.
5. Nourish Your Body to Support Mind-Body Health
Nutrition directly affects our nervous system, inflammation, and energy levels. Eating well helps the body handle stress more effectively, reducing tension, fatigue, digestive issues, and headaches.
Practical guidance:
Include omega-3-rich foods like salmon, chia seeds, and walnuts.
Eat magnesium-rich foods such as leafy greens, pumpkin seeds, and dark chocolate.
Stay hydrated; dehydration can worsen headaches, fatigue, and digestive issues.
Nutrition, combined with mindfulness, movement, sleep, and gratitude, strengthens your mind-body resilience.
Rainbow Salad
When we are stressed, we often make poorer food choices.
Reflections from My Practice
Over the years, I’ve seen how stress—especially when paired with unresolved childhood patterns—can ripple through the body, relationships, and work life. Migraines flare, IBS worsens, back tension builds, sleep suffers, and patience runs thin. But with awareness and consistent, compassionate practice, we can shift our responses.
Some days, managing stress might be a short walk; other days, it’s noticing your thoughts, practicing gratitude, or focusing on restorative sleep. All of these small acts matter. Stress may never completely disappear, but how we respond can transform its impact on our lives.
Start small. Choose one practice today. Be gentle with yourself. Over time, these steps can transform not only your stress but also your health, your relationships, and how you show up at work and in life.