5 Life-Changing Techniques to Overcome Stress

wellnesstravellife
Apr 3
4 min read

Updated: May 29

Life is full of goodness, but it also comes with its fair share of stress and challenges. When we experience stress—whether from travel, work, or everyday life—our bodies respond by releasing cortisol, the primary stress hormone. While this is a natural survival mechanism, prolonged stress can contribute to serious health concerns, particularly for Black women, who are disproportionately affected by autoimmune diseases. Studies show that chronic stress is linked to a higher risk of conditions like lupus and multiple sclerosis in Black women. However, we are not powerless—our bodies are also equipped with the ability to heal and regulate stress through proven wellness techniques that have been practiced for centuries. From breathwork to mindfulness and movement, these practices help reset the nervous system, allowing us to move through life’s obstacles with more ease and resilience.

Here are five life-changing wellness techniques to overcome stressful situations:

Breathwork

How It Works: Breath is life. By controlling your breath, you can regulate your nervous system and transmute stagnant energy, which helps release and redirect stress and intense emotions. Breathwork techniques, like slow or rhythmic breathing, activate the parasympathetic (calming) response in the body.
Why It’s Effective: Intentional breathing calms the fight-or-flight response, lowering cortisol levels, allowing you to feel grounded and present. It improves oxygen flow, which reduces physical tension and sharpens mental clarity.
How to Practice:
- Try the 4-7-8 method: Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds.
- Practice this cycle for 4–6 rounds whenever you feel overwhelmed, or start your day with this technique to set a calm tone.

EFT (Emotional Freedom Technique)

How It Works: Energy flows where attention goes. EFT, also referred to as tapping, helps release blocked emotional energy by combining physical touch and focused intention. By tapping on specific meridian points (side of the hand, top of head, collarbone, under the arm, side of eye) while acknowledging stress or limiting beliefs, you disrupt the flow of negative energy and redirect it.
Why It’s Effective: Tapping lowers cortisol levels, reduces physical tension, and rewires the brain’s emotional responses. It’s a simple yet powerful way to calm the mind and process emotions.
How to Practice:
- Identify a stressor and rate its intensity (0–10). While tapping on points like your eyebrow, collarbone, or side of the hand, say: “Even though I feel [emotion], I deeply and completely accept myself.”
- Continue tapping through 5–7 points, repeating your affirmation until the intensity lessens.

Body Scan Meditation

How It Works: Our bodies are a map of our emotions and experiences. Through body scan meditation, we bring awareness to each part of our body, noticing where tension is held and where we feel ease. This practice allows us to release trapped energy and reconnect with ourselves, creating a pathway to deep relaxation.
Why It’s Effective: By cultivating awareness of the body, we can release built-up tension, calm the nervous system, and increase mindfulness. This helps us shift from a reactive, stressed state to a more grounded, peaceful one.
How to Practice:
- Lie down or sit in a comfortable position. Close your eyes and take a few deep breaths to center yourself.
- Start by focusing on your toes, noticing any sensations or tension. Slowly move upward, focusing on each body part—feet, legs, torso, arms, neck, and head.
- As you move through your body, breathe into areas of tightness or discomfort, allowing them to relax with each exhale. Spend 5–10 minutes scanning your body, releasing tension as you go.

Nature Walk

How It Works: The Earth holds the power to heal. Walking outdoors exposes you to fresh air and negative ions—naturally occurring molecules found in abundance near water, trees, and mountains. Negative ions help reduce stress hormones, improve mood, and promote calm, balancing your energy with the natural world.
Why It’s Effective: Studies show that spending time in nature increases serotonin levels, lowers cortisol, and boosts overall mental well-being. Negative ions refresh the mind and body, while the act of walking helps to ground you and release tension.
How to Practice:
- Find a natural space, like a park, beach, or forest, and walk at a slow, steady pace. Breathe deeply and let your senses engage—the rustle of leaves, the smell of trees, or the breeze on your skin.
- Focus on grounding yourself by imagining the negative ions refreshing your energy with each breath and step. Walk for at least 20 minutes to fully absorb the calming benefits.

Aromatherapy

How It Works: Scent is a direct pathway to the soul. Aromatherapy uses the power of plant-based essential oils to harmonize emotions and release stress. By inhaling these natural scents, you tap into your body’s innate wisdom to calm and restore.
Why It’s Effective: Essential oils interact with the brain’s limbic system, which governs emotions, memory, and behavior. Scents like lavender, chamomile, and eucalyptus reduce stress hormones, enhance relaxation, and elevate mood.
How to Practice:
- Diffuse essential oils in your space to create a calming atmosphere. Alternatively, place a drop on your wrists or temples, or rub it between your palms and inhale deeply.
- Use oils like peppermint for energy, lavender for relaxation, or citrus for an uplifting reset.

You are not defined by your stress—you are defined by how you choose to handle it. These wellness techniques give you the tools to respond with calm, clarity, and grace. The more you practice them, the more you will notice a shift in how you approach life’s challenges.

Start small and integrate at least one technique into your day today. Try a short breathwork session or take a mindful nature walk. If you're looking for more wellness tips, inspiration, and practical resources to support your well-being, be sure to subscribe to my blog for monthly updates and exclusive content designed for you to live a more easeful and intentional life.