How to reduce stress naturally and support your nervous system

According to 2017 study data, as many as 83% of Lithuanian residents had experienced high stress within two years. And all this – before the pandemic and the worsening geopolitical situation. How can we reduce stress when sources of anxiety are constantly increasing? A significant number of people turn to holistic solutions: they care for sleep hygiene, physical activity, and seek natural supplements for nervous system strengthening that are suitable for long-term use, such as vitamins, minerals, and adaptogens, which have become extremely popular recently.  

It is believed that adaptogens help the body adapt to stress and mitigate the negative effects of prolonged tension. Experts predict that the global adaptogenic beverage market is expected to double by 2035. Healthy lifestyle enthusiasts are particularly fond of ashwagandha – the queen of Ayurvedic herbs, associated not only with stress regulation and better sleep, but also with more stable energy during the day and improved concentration.

But what does science say about adaptogens and stress management? Can these plants truly help alleviate modern well-being issues? At the end of the article, we present five natural ways to reduce stress.

First, let's figure out what state is beneficial for our body.

What is homeostasis and why is it important for the nervous system

For us to survive, our body must maintain the constancy of its internal environment despite external stimuli – this is called homeostasis. 

The word "homeostasis" itself comes from Greek: homeo – "similar", and stasis – "standing" or "stoppage". Literally, homeostasis means "to remain in the same state", and our bodies put a lot of effort into this every moment, as we are constantly facing external changes.

Essentially, almost every action is an environmental change; regardless of whether we perceive it positively or negatively, the body constantly adjusts internal processes to maintain harmony, whether enjoying a pleasant sauna or suffering from the flu. The body is constantly balancing parameters such as internal temperature, pH, water and electrolyte (salt) balance, blood glucose levels, etc. 

This balance is especially important for the nervous system: the more stable the body's internal environment, the more reliable the transmission of neuronal signals and the more even the brain's work – it is easier to maintain attention and clarity of thought.

How the nervous system maintains body balance

To better understand how homeostasis works and the impact of stress, the body can be imagined as an orchestra, and homeostasis as its conductor.

Each cell and organ plays its "part," and the conductor (homeostasis) constantly adjusts the tempo and volume to keep everything harmonious. Did your body temperature rise after a run? The body senses the change and activates sweat glands to prevent overheating – just as a conductor signals musicians to slow down when they get too carried away. 

Ate too much cake? The "conductor" registers a sudden glucose spike: the pancreas releases insulin to quickly move sugar from the blood into cells. You might feel sleepy for a short while – until the indicators return to rhythm (homeostasis).

This already complex orchestra becomes significantly harder to manage when stress is prolonged.

The impact of stress on the nervous system 

Another conductor — stress — unexpectedly steps onto the stage. It craves more energy, more speed. The pulse quickens, blood pressure rises, and blood is directed to muscles and vital organs. The body enters a state of readiness — fight or flight. In the short term, this is beneficial: attention sharpens, we react faster, and we are prepared for the unexpected.

The problem begins when stress can no longer be driven off the stage and its intense "performance" continues for too long. The "orchestra" – our cells and organs – begins to deplete. Systems work beyond their capacity. The sympathetic nervous system, responsible for the "fight-or-flight" reaction and mobilizing the body in stressful situations, becomes particularly overtaxed. It becomes difficult to return to a calm rhythm: fatigue becomes prominent, endurance drops, it's harder to concentrate and recover, and sleep is disturbed. In the long run, immunity weakens, the risk of inflammatory and cardiovascular diseases increases, and memory deteriorates. Chronic stress disrupts the entire body and complicates the work of the main stress system – the HPA axis. 

HPA axis: how our "danger" circuit works

The HPA axis (hypothalamic-pituitary-adrenal axis) is our body's primary stress management system.

• The hypothalamus – upon detecting a threat, releases CRH (corticotropin-releasing hormone) and AVP (vasopressin).
  

• The pituitary gland responds by releasing ACTH hormone.
  

• The adrenal cortex, upon receiving ACTH, produces cortisol (mobilizes energy and prepares the body for a rapid response). Simultaneously, the sympathetic nervous system activates the adrenal medulla, which releases adrenaline and noradrenaline.
  

This system also has an "off switch": when cortisol levels are sufficient, the brain silences CRH and ACTH signals, the "danger" circuit calms down, and the body returns to its normal rhythm. Some people "turn off the signal" quickly, while for others, the stress system tends to operate longer than necessary – this is precisely where wisely chosen adaptogens can be useful.

How to naturally reduce stress: the role of adaptogens

Adaptogens are most often defined as herbs, roots, and mushrooms that can help the body better cope with physical, emotional, and environmental stress and return to a state of balance (homeostasis) more easily.

Some adaptogens (e.g., rhodiola, ashwagandha, ginseng) are associated in literature with a milder reactivity of the HPA axis – they can help to "turn off the danger mode" faster and return to balance more easily after tension. The most commonly discussed mechanisms of action are:

• HPA axis "cushioning." Softens an overly strong stress response and helps to calm down faster after a stimulus, thus reducing subjective fatigue and tension.
  

• Strengthening cell protection. Extracts of some adaptogens are associated with the activation of heat shock proteins, which help cells better withstand stress and recover faster from it.
  

• Regulation of inflammation and oxidative stress. Some adaptogens are discussed as having antioxidant potential and being able to influence the balance of inflammatory signals.
  

• Daily energy and attention dynamics. In practice, the most frequently mentioned effects are reduced subjective fatigue, clearer focus without "sharp" stimulation, and a more even sense of well-being throughout the day.

Important: adaptogens are not medicines and do not work the same for everyone. They can be a meaningful part of a routine alongside sleep, movement, nutrition, and other stress-reduction practices (e.g., mindful breathing meditations). If you are taking medication, are pregnant, breastfeeding, have chronic illnesses – it is worth consulting your doctor or pharmacist about the compatibility of adaptogens.

Next are three of the most commonly chosen adaptogens for strengthening the nervous system: ashwagandha, rhodiola, and tulsi (holy basil).

Ashwagandha is more often associated with a calmer HPA axis function and improved sleep, rhodiola with endurance and reduced daytime fatigue, and tulsi with gentle suppression of stress and irritability.

1. Ashwagandha: when stress interferes with sleep

Ashwagandha (Latin: Withania somnifera) – an Ayurvedic classic, an adaptogen used in traditional Indian medicine for over 3,000 years, is now frequently mentioned in the context of improving sleep quality and reducing HPA axis reactivity.

What studies show

• Sleep. Faster sleep onset and improved overall sleep quality in cases of moderate sleep disturbances are observed.
  

• Stress and anxiety. Standardized extracts (consistent active ingredient content in each dose) can reduce subjective stress levels and anxiety symptoms; some studies also observe a lower morning cortisol peak.
  

Who it's relevant for

For people who feel internal tension, sleep poorly, and want a gentler remedy suitable for long-term use.

When to take?

In the evening or the second half of the day.

Precautions

If you are pregnant, breastfeeding, suffer from autoimmune or thyroid diseases, have liver problems, or are taking medication – consult your doctor first regarding the suitability of ashwagandha.

2. Rhodiola: when you feel on the verge of burnout

Rhodiola (Latin: Rhodiola rosea), also known as "golden root," is an adaptogenic plant associated with its ability to help adapt to physical and psychological stress. Studies show that standardized rhodiola extracts can help strengthen the nervous system: reduce symptoms of chronic fatigue, improve mood, concentration, and work performance. 

What studies show

• Rhodiola is associated with reduced fatigue, and in cases of mild depression or anxiety symptoms, it can lead to improved mental performance.
  

Who it's relevant for

Rhodiola can help maintain energy levels without overtaxing the HPA axis, making it especially suitable for people who feel on the verge of burnout, have difficulty concentrating, and are looking for a gentle toning effect without caffeine. 

When to take?

In the morning or the first half of the day (so it doesn't interfere with sleep).

Precautions

If you are pregnant or breastfeeding, taking antidepressants, or have bipolar spectrum disorders – there may be potential interactions and mood swings. As with any supplement, consult your doctor first regarding the suitability of rhodiola.

3. Tulsi (Holy Basil): for daily stress reduction

Tulsi (Latin: Ocimum tenuiflorum / O. sanctum), also known as "the queen of herbs," is favored for its calming yet mildly invigorating effect. It is most commonly used for reducing everyday stress when our HPA axis is already overstimulated.

What studies show

Randomized clinical trials (6–8 weeks duration) with adults experiencing daily stress recorded a statistically significant reduction in perceived stress and anxiety, as well as improvements in sleep and overall well-being, compared to placebo.

Who it's relevant for

For people who want to be more productive and focus better, are looking for a gentler alternative to coffee, and aim to reduce internal tension, anxiety, or irritability.

When to take?

Tulsi is recommended to be taken in the morning or before noon.

Precautions

If you are pregnant or breastfeeding, taking anticoagulants/antiplatelet drugs, or have thyroid disorders, consult your doctor first regarding the compatibility of tulsi.

5 ways to reduce stress and strengthen the nervous system

Ashwagandha can help you fall asleep more easily, but not if you're scrolling through reels in bed at 10 PM. Therefore, it's worth starting with addressing basic needs:

1. Review your sleep habits

7–9 hours of sleep, consistent bedtimes and wake-up times, no screens for at least 1 hour before bed. Of course, if you are parents of small children, consistency is difficult to maintain, but it is especially important for you to get enough sleep.

2. Move more

At least 150 minutes of moderate-intensity activity per week (e.g., 30 min. x 5 days) + 2 short strength training sessions. Strength training is particularly relevant for women – it strengthens bones, improves metabolism, and protects against muscle loss.

3. Limit stimulating drinks

1–2 cups of coffee or caffeinated tea until 2 PM. Reduce alcohol or cut it out for a while until your nervous system calms down.

4. Incorporate short meditations

Dedicate 5–10 minutes daily to stress reduction exercises, such as mindfulness practices. Don't know where to start? Just type "body scan meditation" or "breathing exercises" into YouTube or Google. Even such a brief pause can significantly contribute to reducing daily tension.

5. Try adaptogens

Start with one adaptogen and follow a 6-8 week course:

• Ashwagandha – when internal tension prevails, and you're not getting enough sleep.

• Rhodiola – when you feel the onset of burnout, and it's hard to concentrate while studying or working.

• Tulsi (Holy Basil) – when you need a calming and gently toning effect.

By adhering to such a holistic stress management plan, you can help your HPA axis avoid overload and return to a state of homeostasis (balance more quickly), thus protecting cells and organs from exhaustion. In practice, this means vitality, prevention of premature aging, and more joy in everyday life.

Brief tips before starting adaptogens

• Choose standardized extracts and follow the manufacturer's dosage.
  

• Start with a lower dose (3–5 days), then move to the full dose.
  

• For the first two weeks, do not change other supplements to better gauge the effect of the adaptogen.
  

• Rotate adaptogens and take breaks: after a 6-8 week course, take a ~2-week break or switch to another adaptogen based on the desired effect.
  

• Keep a well-being journal: daily, on a 0-10 scale, rate your sleep (time to fall asleep, awakenings, morning well-being), stress, energy levels, and concentration. Note how much/if you consumed caffeine and alcohol, and any unwanted sensations.

Important: adaptogens are not a substitute for treatment

Adaptogens can be beneficial as an additional tool for strengthening the nervous system, but they do not replace doctor-prescribed treatment for depression, anxiety, or sleep disorders.

If you are taking medication, incorporate adaptogens only after consulting with your doctor or pharmacist, as interactions are possible (e.g., with antidepressants, anxiolytics, hypnotics). Do not delay seeking professional help if symptoms are severe or worsening (prolonged insomnia, severe anxiety, mood decline, appearance of self-harm thoughts).

"Health is the ability to adapt to the environment"

French philosopher and physician Georges Canguilhem, as early as 1943, reminded us of a simple but important idea: health is not an ideal state, but the ability to adapt.

Stress is inevitable: there will always be unfinished work, your child will bring a virus home from kindergarten at the most stressful time, and the house will be messy as ever. And then there are global challenges and that stubborn weight. And yet, one thing is always in our hands – building resilience.

When we go to bed at 10 PM, choose dates with nut butter instead of milk chocolate, and swap three cups of coffee for gently invigorating adaptogens, we strengthen our internal resources. Feeling stronger, we react more calmly, concentrate more easily, and return to our rhythm faster after major stress or illness. This is precisely what resilience is. And with it comes health.