A Natural Way to Combat Stress
If you’ve found your way here, chances are you’re searching for a more sustainable way to manage stress.
While stress often gets a bad rap, it’s not always the enemy. In fact, short bursts of stress can help us adapt, grow, and stay sharp. The issue arises when that stress doesn’t let up—when it lingers in the background day after day. That’s when it shifts from being helpful to harmful, quietly wearing down both the body and mind.
In a previous post, I shared how manual lymphatic drainage (MLD) can help relieve chronic pain. Today, let’s explore another important layer: how this gentle, rhythmical technique can support your mental and emotional well-being.
Psychological stress is the tension that lives in our thoughts and emotions, those racing worries, looping fears, or moments when everything is too much. Maybe it’s the pressure before a big interview, the heartache of loss, the sting of an unexpected breakup, or the weight of financial stress. These experiences are part of being human, and while they often pass, they can leave a lasting imprint on the body and nervous system
Let's Be Real...
Life doesn’t wait until you’re ready, and neither do stressors. They pile on. One minute, you’re managing fine, and the next more happens… your car’s booted, a job falls through, and your electric bill looks like a phone number. Suddenly, it’s hard to catch your breath or to remain calm.
These physical symptoms stem from your body activating the sympathetic nervous system (SNS), often called the “fight or flight” response. Along with rapid breathing and a racing heart, you might feel a burst of energy and notice your muscles tensing up. Until your body senses that the stressors have passed, the SNS keeps you in a heightened state of alert. To sustain this, your adrenal glands release cortisol, giving your system the fuel to stay on edge.
In the short term, cortisol plays an important role, especially for its anti-inflammatory properties, which help counteract the inflammation triggered during the SNS response. However, when the demand for cortisol becomes prolonged, it can negatively impact your health. For example, the combination of narrowed blood vessels and a consistently elevated heart rate can raise blood pressure. And while cortisol is good for reducing inflammation, its effectiveness fades under chronic stress, leading to persistent low-grade inflammation linked to arterial plaque buildup and increased risk of heart disease. Stress also contributes to a variety of other health problems, such as headaches, anxiety, and obesity5 .
But don’t stress (pun intended). These changes don’t happen overnight. Your body gives subtle (and not-so-subtle) signals that it has been under prolonged stress. You might start feeling more anxious, down, or emotionally drained. Physical signs can show up as chest tightness, shortness of breath, changes in sleep patterns, tension in your shoulders, neck, or back, jaw clenching, increased fatigue, or even getting sick more often than usual. This is your body’s way of asking for support before deeper imbalances occur. It’s a gradual process, and you have time to respond.
Self-Reflect:
When was the last time you truly felt at ease in your body?
Take a few minutes to notice where you might be holding tension right now. What would it feel like to let that go—even just a little?
A recent study involving individuals with elevated stress levels found that manual lymphatic drainage (MLD), specifically applied to the head, neck, chest, and abdomen, led to a measurable decrease in sympathetic nervous system (SNS) activity and an apparent increase in parasympathetic nervous system (PNS) function1. In simple terms, MLD helped shift participants out of “fight-or-flight” mode and into a state of rest, repair, and recovery. These changes were tracked using ECG technology, confirming the body’s response at a nervous system level1.
By down-regulating the SNS and activating the PNS, the body begins to unwind: cortisol levels drop, digestion improves, and muscle tension eases. This shift is more than just relaxation; it’s a protective state that helps lower your risk for stress-related health conditions and supports long-term resilience.
Remember that no study is perfect, and every body is different. While I believe in manual lymphatic drainage (MLD) because I’ve seen it make a difference for many of my clients, it’s not a one-size-fits-all solution. The real magic happens when you learn to listen to your body. That self-awareness helps you figure out which therapies truly help you feel better, calmer, and more supported daily. You are unique, and your stress management should reflect that.
If you’re still on the fence about MLD, here are some additional strategies that you may have forgotten that effective stress busters:
- Physical activity: Stress has a physical component; movement and physical activity play a key role in completing the stress cycle. It’s not just about going to the gym. Dancing counts. Jumping jacks in your home are fine. Walking. The point is you need to move your body.
- Laughing: Especially when you can laugh together with someone, laughter is a way to release and express all the emotions we’re keeping inside. If you’re into standup, Jo Koy is a master on stage.
- Deep breathing: Just a few minutes can calm your nervous system and complete your fight-or-flight stress response. Here’s a simple breathing exercise: breathe in slowly for five seconds, hold that breath for five more seconds, and exhale for ten seconds.
Stress may be a part of life, but staying stuck in it doesn’t have to be. Your body constantly communicates with you. Tuning in and responding with simple, consistent practices can make all the difference. Whether it’s MLD, movement, laughter, or mindful breathing, these tools are here to help you reset. Start small, stay intentional, and give your nervous system the support it deserves.
Here’s additional information about how Therapivity’s natural approach helps reduce stress.
Positive change is possible, and you have the power to make it happen.
Take care!
– Dana
References:
- Kim SJ. Effects of Manual Lymph Drainage on the Activity of Sympathetic Nervous System, Anxiety, Pain, and Pressure Pain Threshold in Subjects with Psychological Stress. J Kor Phys Ther 2014;26:391-397. Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. [Updated 2024 May 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK541120/
- https://hr.uky.edu/news/2020-11-17/completing-our-bodys-stress-response-cycle
- Eckstein M, Mamaev I, Ditzen B, Sailer U. Calming Effects of Touch in Human, Animal, and Robotic Interaction-Scientific State-of-the-Art and Technical Advances. Front Psychiatry. 2020 Nov 4;11:555058. doi: 10.3389/fpsyt.2020.555058. PMID: 33329093; PMCID: PMC7672023.
- Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2023 Aug 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/
- https://www.nccih.nih.gov/news/events/a-nation-under-pressure-the-public-health-consequences-of-stress-in-america