MORE PEACE OF MIND? 7 TIPS AGAINST STRESS AND MENTAL OVERSTIMULATION

Why your mind feels overloaded and how to change it

A packed schedule, constant notifications, and social obligations make it no surprise that your head feels full. Mental calm is important because it directly affects your focus, mood, and overall health. Below are seven strategies, each with a short explanation and practical tips you can apply immediately.

Digital detox: how less screen time boosts mental calm

Constant digital stimuli activate your stress system. By consciously reducing and using screens more intentionally, you give your brain time to recover.

• Try this today: set fixed times to check messages (e.g., 09:00, 13:00, 18:00).
• Turn off push notifications for non-essential apps.
• Plan one screen-free evening per week and create a relaxing atmosphere with aromatherapy products or a short 'no-phone' walk.

Why this helps: fewer interruptions reduce stress and improve focus, leaving you less worried and more in control.

Movement as medicine: how physical activity reduces stress

Regular exercise lowers stress hormones and increases natural chemicals (endorphins) that improve mood. Research also shows that physical activity strengthens resilience against stress and lowers the risk of stress-related complaints^[1].

• Start today: schedule 30 minutes of moderate walking or cycling, preferably outdoors.
• Break activity into chunks: three sets of 10 minutes also work. Want extra mental balance support? Discover how microdosing truffles may contribute to focus and resilience.

Why this helps: exercise relaxes the nervous system, reduces racing thoughts, and improves sleep quality.

Breathing technique: calm your mind in under 5 minutes

Your breathing regulates your nervous system. Slow, deep breathing activates your parasympathetic (restorative) system. This is also supported by research into techniques like slow breathing and heart coherence^[2].

• Practice today: try the 4-7-8 technique: inhale for 4 s, hold for 7 s, exhale for 8 s. Repeat 4–6 times.
• When stressed: take three long, slow breaths in and out, focusing on the exhale.

Why this helps: controlled breathing lowers heart rate and quickly provides a sense of calm.

Better sleep, less stress: the importance of a steady rhythm

A stable sleep-wake rhythm supports mental resilience. Irregular sleep increases the risk of irritability and anxiety.

• Start tonight: choose a bedtime and wake-up time and stick to them as much as possible, even on weekends.
• Avoid screens 30–60 minutes before bed; instead, choose calming activities like reading or a warm drink, such as relaxing herbal tea.

Why this helps: a consistent sleep routine stabilizes hormone balance and improves recovery.

Natural calmers like chamomile and CBD: what really works?

Some natural remedies (like CBD, chamomile, and valerian) can provide temporary support for calm and relaxation.
Use them mindfully and pay attention to dosage and quality:

• Small step today: consider a cup of chamomile tea—research suggests chamomile may reduce anxiety and improve sleep^[3]. Also, many people use CBD oil as a natural relaxant.
• If using CBD or cannabis: always consult a doctor or pharmacist if you take medication or have concerns, as CBD may cause drowsiness, gastrointestinal issues, and interactions^[4].

Important: effects vary from person to person. Use responsibly and avoid self-medication without advice if taking medication or with medical questions.

Writing against stress: how journaling clears your mind

Writing helps unload thoughts and creates clarity, reducing rumination and making problems more manageable. Studies show journaling can reduce stress, depressive symptoms, and anxiety^[5].

• Take 5 minutes: freely write on paper: what’s on your mind, what can you let go of?
• Try writing down three things you’re grateful for in the evening. For extra support, you can also explore adaptogens, often used to boost stress resilience and focus.

Why this helps: externalizing thoughts reduces mental noise and helps you see priorities.

Mindfulness in practice: how to break rumination

Mindfulness teaches you to be present with attention and without judgment, reducing the tendency to get stuck in worrying thoughts. A meta-analysis shows mindfulness is effective in reducing stress and anxiety^[6].

• Start small: download a short guided meditation and begin with 5 minutes daily.
• During walks, briefly focus your attention on your breath and senses (sight, sounds, touch).

Why this helps: regular practice builds mental resilience and reduces automatic negative thoughts.

4-minute mini-exercise: calm breaks for busy days

1. 30–60 sec: pause and take three slow breaths (focus on the exhale).
2. 1–2 min: write in one sentence what’s on your mind or what you release.
3. 1–2 min: short movement (march in place or stretch) or step outside for fresh air.

Do this mini-routine three times a day during stress — it builds calm moments into your day.

Important warnings when using natural remedies

Legal and practical warning: cannabis and related product regulations vary by country and change over time. In the Netherlands, cannabis is tolerated under policy; always check current local laws and seek medical advice for health or usage questions.

Medication interactions — pay extra attention: natural remedies and cannabinoids may affect certain prescribed medications. Examples of medications with known or possible interactions include:

• blood thinners (e.g., warfarin) — risk of altered clotting;
• antidepressants (such as SSRIs) — possible interactions affecting efficacy or side effects;
• sedatives or sleeping pills — combination may cause drowsiness/enhanced sedation;
• anticonvulsants (epilepsy medication) — some herbs or cannabinoids may affect blood levels.

Sources

• Research on the effects of physical activity on stress and resilience
  https://pubmed.ncbi.nlm.nih.gov/35777076/

• Study on breathing techniques (slow breathing, heart coherence) and their impact on the nervous system
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/

• Research on chamomile and possible effects on anxiety and sleep
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5646235/

• Overview article on CBD: what we know and what (still) don’t
  https://www.health.harvard.edu/blog/cannabidiol-cbd-what-we-know-and-what-we-dont-201808242496

• Article on the benefits of journaling for mental health
  https://positivepsychology.com/benefits-of-journaling-for-mental-health/

• Meta-analysis on the effectiveness of mindfulness for stress and anxiety
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/

Frequently Asked Questions about relaxation, CBD and breathing exercises

Disclaimer

If you use medication (especially the groups mentioned above), always consult your doctor before using CBD, cannabis, or new supplements. The information in this article is intended for general education and does not replace personal medical advice.