We know that some of our greatest stressors come not so much from the events we experience or the challenges we face, but from how we view these, what we think about them, and how we respond to them. Fear, worry, anger, resentment, and depression can be among our greatest, most caustic physiological stressors. But they can all be avoided—or certainly reduced—with the following insights and strategies.
A serious loss can trigger a depressive episode. However, cognitive behavioral research since the 1970s clearly shows that some are more vulnerable to—and more easily and deeply affected by—such losses and stressors than others. So what makes some people stronger in the face of adversity than others? Aaron Beck, M.D., considered by some to be the father of cognitive behavioral therapy (CBT) observed that the primary cause of how we feel at any given point in time is what we are thinking about or saying to ourselves.
CBT is believed to be the best validated therapy for depression that we know of today, much more effective than drug therapy or old psychotherapy. With the help of some good nutrition, it helps a person control their own body chemistry and emotions from within, by controlling their thoughts, which drive their emotions.
As noted, it is based on the now well established fact that our emotions are primarily a result of our dominant thoughts and focus. If this is true—and numerous studies have now shown that it is—then the key to controlling anger, fear, anxiety, and depression is to learn how to control our focus, and manage our thoughts. Detailed instructions for how to do this can be found in David Burns, MD's books noted below.
This again is easier said than done. In fact, it may be impossible to control what thoughts might pop into our head. But we can only focus on one thing at a time, and we can control how much we focus on these thoughts, how much we feed them, how much validity we give them, and how long we allow these to remain in our conscious mind.
The following steps for overcoming anxiety and elevating mood are based on this reality.
Basically, there are four steps to handling stress in cognitive behavioral therapy.
As Dr. Burns points out in the TED talk linked to above, such an approach typically produces much better outcomes than just taking anti-anxiety or anti-depressant medications.
We don’t have the space to adequately explain this approach here, but if you would like to learn more about how to control your thoughts, internal dialogues, and feelings see Dr. Burns best selling book Feeling Good, or his latest book Feeling Great, for additional examples of “cognitive distortions” and how to dispute or replace those with a more realistic or true view of yourself and the world. You may also want to make an appointment to visit with a local psychologist or Psychiatrist trained in cognitive behavioral therapy.
by Sheila Olson
Fatigue shows up quietly for most people: a heavy head by midmorning, shallow breathing after lunch, a wired-but-tired feeling by late afternoon. The good news is that recharging doesn’t require a full reset or a perfect routine. A handful of small practices, done on purpose, can restore clarity, calm your nervous system, and lift your energy without caffeine overload.
Quick Takeaways
Breathing exercises are one of the fastest ways to shift how you feel because they speak directly to your nervous system. When your breath is shallow, your body stays on alert; when it slows, your system recalibrates. Try inhaling through your nose for four counts, then exhaling for six, repeating for two minutes. This longer exhale gently nudges your body out of stress mode and often restores mental sharpness.
Another option is a brief “reset breath” between tasks. Take one deep inhale, pause for a second, then release the breath slowly through your mouth. Doing this a few times can clear mental residue before you move on.
Relaxation doesn’t have to mean lying down or zoning out. Micro-relaxation practices work because they release tension without draining motivation. Unclench your jaw, drop your shoulders, and soften your gaze for 30 seconds. That alone can reduce background stress you didn’t realize you were carrying.
Visualization can help here too. Picture warmth spreading across your upper back or imagine your breath washing through tight areas. These moments of intentional ease prevent stress from stacking up and stealing energy later.
Energy often dips because the body is under-fueled or overstimulated. Drinking water before you feel thirsty, stepping outside for daylight, or taking a five-minute walk can interrupt that downward slide. Eating smaller, balanced meals also helps avoid the post-lunch crash many people accept as inevitable.
Below are a few natural options some people explore to support calm energy during stressful periods:
This approach works best when adapted to your schedule rather than forced into it.
Different moments call for different resets. The table below shows how to choose based on your state.
| How You Feel | What Helps Most | Time Needed |
| Mentally foggy | Slow breathing or fresh air | 2–5 minutes |
| Physically tense | Gentle stretching or jaw release | 1–3 minutes |
| Overstimulated | Eyes closed, quiet breathing | 2 minutes |
| Low motivation | Short walk or sunlight | 5 minutes |
People often want clarity before committing to new habits that affect their energy and mood.
Will breathing exercises really make a difference during a busy day?
Yes, because even brief breathing changes affect your nervous system. You don’t need long sessions for benefits to appear. Most people notice a shift in focus or calm within a couple of minutes.
How often should I take short relaxation breaks?
Small breaks every 60–90 minutes work well for many people. The goal is prevention, not recovery after exhaustion sets in. Regular pauses keep energy more stable across the day.
Can these practices replace caffeine?
They don’t replace caffeine for everyone, but they can reduce reliance on it. Many people find they need less stimulation when their stress levels are managed. The result is steadier energy without spikes and crashes.
Are nutritional supplements necessary for greater calm or better energy?
Not necessarily, although they can be quite helpful. (See the sections on supplements below.) Supplements should be considered thoughtfully and, when appropriate, discussed with a healthcare professional who is familiar with nutritional supplements - like functional med doctors, or naturopath's.
Is it normal to feel restless when trying to relax?
Very normal, especially at first. Restlessness often signals accumulated stress leaving the body. With repetition, those moments tend to feel easier and more grounding.
How long before these habits feel automatic?
Most people notice a difference within a week of consistent practice. Automatic habits usually form over several weeks. Starting small makes sticking with them much easier.
Recharging throughout the day is less about fixing yourself and more about listening sooner. Breathing, relaxation, and simple energy habits work because they respect how the body actually functions. When you treat energy as something to steward rather than force, your days tend to end with more clarity and less burnout. Small rituals, repeated gently, add up faster than you might expect.
