10+ Ways to Find Your Calm and Uplift Your Mood

Quick Health Scoop:

• Stress is normal and affects people in different ways, some of which are disruptive to everyday life.
• Making lifestyle changes and adding certain techniques and supplements to your routine may be helpful if you’re experiencing stress and low mood.†
• Consider things like yoga, mindfulness meditations, music, aromatherapy, and laughter therapy to reduce feelings of stress.
• Other holistic ways to calm down and support your health may include adaptogens and supplements like L-theanine and GABA.†
• To help round out your daily wellness, look to Melatonin supplements to support healthy sleep, and Magnesium to support muscle relaxation.†

If you’ve been feeling down or overwhelmed from a stressful situation, know that you’re not alone. Even the happiest people have low periods from time to time, and with the high demands of our culture, it’s easy to be affected by stress.

Of course, just because it’s common doesn’t mean it’s something you have to accept as part of your everyday life. Practicing ways to calm down is essential for maintaining overall health.

Figuring out how to reduce stress can include making certain lifestyle changes and adding intentional relaxation techniques, supplements, and adaptogens to your wellness routine. Let’s examine what this can look like, and how you can start making positive changes today.†

Learn More: Causes of Stress and How the Body Reacts

How to Calm Down in 10 Ways

If you’ve ever had a job that left you coming home feeling defeated, had a challenging interaction that weighed on your mind, or felt blindsided by a disappointment, then you’ve probably experienced stress that interfered with your routine.

We all face stressors and experience them differently. Whatever is creating discontentment, it’s important to have tools in your belt to help you calm down.

If you’re wondering how to calm down in times where you feel overwhelmed, consider these stress response ideas:

1. Breathing exercises: Stress can change your breathing pattern to short and shallow, which can disrupt your balance of oxygen and carbon dioxide. Start your day with a few long, deep breaths. If you find yourself feeling tense later, take a moment to practice 4-7-8 diaphragmatic breathing to help center your mind. This means inhaling for 4 counts, holding for 7 counts, and exhaling for 8 counts.[1]
2. Progressive muscle relaxation: As stress builds up, it can cause your muscles to tighten, resulting in tension you may not even know you’re carrying. This technique involves tightening and relaxing your muscles one group at a time. Start with the muscle groups either in your toes or at the top of your body, moving the tension and relaxation from one end to the other.[2] Carve out 15 minutes to relieve some muscle tension do this when you notice stress.
3. Guided imagery: This relaxation technique involves the visualization of a peaceful, happy place that brings mental calmness.[3] It can be anything that brings these feelings to you, like a beach or a green meadow. Take 15 minutes, sit somewhere quietly, close your eyes, and envision yourself in that place as you focus on your breath and imagery.
4. Mindfulness meditation: This type of meditation is intended to help bring awareness and acceptance to the current moment without getting caught up in your thoughts.[4] To practice, sit somewhere quiet where you can center your mind, be intentional with your breaths, and bring yourself back to the present moment if you notice stray thoughts, emotions, or distractions.
5. Yoga: Yoga is a great opportunity to practice active mindfulness. It encourages mind and body awareness, which can help increase mindfulness and decrease reactivity to stress.[5] It can also include breathing and meditation techniques.
6. Exercise: Movement is often referred to as medicine because of the positive effects it has on your physical and mental health. It boosts your endorphins — hormones released to help improve mood — and reduces stress.[6] Choose things you enjoy, such as a combination of swimming, biking, jogging, and group fitness.
7. Spending time in nature: Being outside in nature can help improve mood, reduce feelings of stress, and boost happiness.[7] This might look like a walk through the park, laying in the grass, or immersing yourself in the forest and disconnecting from distractions.
8. Listening to music: Music therapy is often used to help people cope with their stressors and support a positive mood. Research suggests that music has the power to distract us from stressors, influence our emotional states and, if listened to in a group setting, may help us feel happier and more connected to others.[8]
9. Aromatherapy: Scents from candles, essential oils, and bath products can help reduce feelings of stress and calm your mood.[9] Try placing these scents in your home, like lavender, citrus, tea tree oil, lemon, or ylang-ylang.
10. Laughter therapy: Laughing is an excellent form of stress relief.[10] Incorporate humor into your routine as much as you can, whether in the form of sharing memes with friends, watching a comedy, or reminiscing about a funny memory.

Learn More: Stress Management Activities: 14 Tips For Stress Relief

Holistic Health Solutions for Stress Management

In addition to the lifestyle habits above, many people find that other ways to calm down include holistic health options like adaptogens.†

Adaptogens are plant compounds — found in things like herbs and mushrooms — that help your body better respond to stress levels and maintain balance.[11] While research on adaptogens is ongoing, many people find them to be a helpful addition to their stress management routine.†

Nature Made offers supplements of adaptogens Ginseng and Ashwagandha. Ginseng is traditionally used in herbal medicine to restore energy from stress-related fatigue. Nature Made® Multi + Ginseng Capsules provide 21 key nutrients for daily nutritional support plus Ginseng for daily energy support. The Ashwagandha plant, native to India, Northern Africa, and the Middle East, is a powerful plant adaptogen clinically studied to help reduce stress and feelings of occasional anxiousness. Nature Made offers a variety of Aswaghanda supplements, including capsules, gummies, and blends.†

Other Adaptogens

Here is a list of adaptogens to consider:

• Cordyceps mushroom
• Reishi mushroom
• Lion’s mane mushroom
• Holy basil
• Maca root

Learn More: When Is The Best Time To Take Ashwagandha?

What are the best supplements for stress, relaxation or supporting your sleep?

Looking for more ideas? Here are some supplements that may also have something to offer for your stress management regimen.

For Stress:

• L-Theanine: An amino acid that acts on the brain’s alpha wave activity to help reduce stress, L-theanine is found in green and black tea as well as certain mushrooms.[12]†
• Gamma-Aminobutyric Acid (GABA): GABA acts as a neurotransmitter to help calm the mind.[13]†

For Relaxation:

• Magnesium: One of the most abundant minerals in the body, Magnesium helps relax the body, which is why it’s often paired with other ingredients in stress relief supplements.[14]†

For Sleep Support:

• Melatonin: A hormone produced by your brain, Melatonin secretion naturally decreases with age.[15] Melatonin helps to regulate sleep and wake cycles, which can be disrupted due to stress.†

Nature Made® makes a variety of supplements, including a line of Magnesium products for muscle relaxation, Melatonin tablets and gummies to support restful sleep, along with L-Theanine 200 Mg Chewable Tablets and Wellblends™ Stress Relief Gummies (which include GABA), to help reduce stress.†

If you’ve been experiencing more stress than usual and wondering how to calm down, know that there are many things you can do to help uplift your mood. Consider the stress management activities and supplements above as you create an effective stress management plan.†

Learn more about relaxation, mood, and stress management:

• Food and Mood
• What to Do When You Can’t Sleep
• Stress Management Activities: 14 Tips For Stress Relief
• The Stress & Immune System Link: How Are They Connected?

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019;17(9):1855-1876. doi:10.11124/JBISRIR-2017-003848
2. Toussaint L, Nguyen QA, Roettger C, et al. Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evid Based Complement Alternat Med. 2021;2021:5924040. Published 2021 Jul 2. doi:10.1155/2021/5924040
3. Howland LC, Jallo N, Connelly CD, Pickler RH. Feasibility of a Relaxation Guided Imagery Intervention to Reduce Maternal Stress in the NICU. J Obstet Gynecol Neonatal Nurs. 2017 Jul-Aug;46(4):532-543. doi: 10.1016/j.jogn.2017.03.004. Epub 2017 May 17. PMID: 28527300.
4. Zollars I, Poirier TI, Pailden J. Effects of mindfulness meditation on mindfulness, mental well-being, and perceived stress. Curr Pharm Teach Learn. 2019;11(10):1022-1028. doi:10.1016/j.cptl.2019.06.005
5. Park CL, Finkelstein-Fox L, Sacco SJ, Braun TD, Lazar S. How does yoga reduce stress? A clinical trial testing psychological mechanisms. Stress Health. 2021;37(1):116-126. doi:10.1002/smi.2977
6. Schoenfeld TJ, Swanson C. A Runner's High for New Neurons? Potential Role for Endorphins in Exercise Effects on Adult Neurogenesis. Biomolecules. 2021;11(8):1077. Published 2021 Jul 21. doi:10.3390/biom11081077
7. Shuda Q, Bougoulias ME, Kass R. Effect of nature exposure on perceived and physiologic stress: A systematic review. Complement Ther Med. 2020;53:102514. doi:10.1016/j.ctim.2020.102514
8. de Witte M, Spruit A, van Hooren S, Moonen X, Stams GJ. Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses. Health Psychol Rev. 2020;14(2):294-324. doi:10.1080/17437199.2019.1627897
9. Freeman M, Ayers C, Peterson C, Kansagara D. Aromatherapy and Essential Oils: A Map of the Evidence. Washington (DC): Department of Veterans Affairs (US); September 2019.
10. van der Wal CN, Kok RN. Laughter-inducing therapies: Systematic review and meta-analysis. Soc Sci Med. 2019;232:473-488. doi:10.1016/j.socscimed.2019.02.018
11. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant Adaptogens-History and Future Perspectives. Nutrients. 2021;13(8):2861. Published 2021 Aug 20. doi:10.3390/nu13082861
12. Hidese S, Ogawa S, Ota M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019;11(10):2362. Published 2019 Oct 3. doi:10.3390/nu11102362
13. Sears SM, Hewett SJ. Influence of glutamate and GABA transport on brain excitatory/inhibitory balance. Exp Biol Med (Maywood). 2021;246(9):1069-1083. doi:10.1177/1535370221989263
14. Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672
15. Anghel L, Baroiu L, Popazu CR, et al. Benefits and adverse events of melatonin use in the elderly (Review). Exp Ther Med. 2022;23(3):219. doi:10.3892/etm.2022.11142