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A short burst of stress—like the jolt of energy you feel when the car ahead of you jams on the brakes—can be helpful. It’s the body’s way of keeping you safe and alert. Trouble starts when tension stays high and the stress hormone cortisol is elevated far longer than it should be. Over time, that strain can show up in different ways, falling into three distinct stress personality patterns. And once you identify yours, you can use targeted tactics to restore calm fast.
Stress personality 1: Physical
Are your muscles tight? Get pounding headaches? Have GI issues like stomach upset? You tend to experience stress physically, says Erin Stokes, ND, medical director of WishGarden Herbs. This means you benefit most from strategies that help your body unwind, like these:
Squeeze and release
Starting from your toes and working your way up to your face, clench each muscle group for a few seconds, then unclench. “This progressive muscle relaxation technique helps loosen built-up tension, switching your body from ‘fight-or-flight’ mode to a calmer state,” says Stokes.
Take a deep breath
First, identify where your body is holding stress, like your shoulders or jaw. Then place a hand there or gently move the area (for example, roll your shoulders), advises Elena Welsh, PhD, clinical psychologist and author of 5-Minute Stress Relief. Bringing attention to that spot immediately dials down the physical tension there, she explains. To usher in even deeper relaxation from stress and anxiety, inhale deeply and slowly as you imagine sending air to that spot. “Deep breathing activates the parasympathetic nervous system, which slows cortisol release and signals your body it can relax.”
Your herbal Rx
Consider musculoskeletal nervine herbs like valerian root and skullcap, Stokes recommends. “These work in the moment to ease muscle tension when you need it.” One to try: WishGarden Serious Relaxer.
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Stress personality 2: Emotional
Struggle with day-to-day worry? Ask yourself “what if?” and then imagine the worst? Have a short fuse? For you, long-term stress shows up in your emotions, says Stokes. Luckily, simple habits help you reclaim emotional balance and lower your stress levels naturally:
Stroll outdoors
When feelings are overwhelming, walking outside can help rein them in. “Changing your surroundings introduces you to new sights and sounds—like rustling leaves or birdsong—that pull your focus away from anxious thoughts and toward quieting ones,” Stokes explains. The simple form of physical activity plays a big role in stress management.
Shift direction
To help manage stress, try guiding your inner dialogue to a more positive place with phrases like, “I am capable of handling hard things” or “A better outcome is also possible,” suggests Welsh. “This allows your brain to enter a relaxed state, which is associated with more effective problem-solving.” As a result, not only are you more at ease, but you might also come up with a solution for the source of your stress, so you’re free of it.
Your herbal Rx
“Blends that balance your nervous system, like milky oats and passionflower, reduce emotional overwhelm,” says Stokes. One example: WishGarden Emotional Ally. Because it also contains St. John’s wort, check with a healthcare professional first, since it can interact with some medications.
Stress personality 3: Mental
Experience racing thoughts? Pulling back on social activities you usually look forward to? Find it challenging to concentrate? If so, then chronic stress impacts your brain, making it difficult to get through your day and enjoy your life, says Stokes. What makes it easier to manage this type of stress response:
Pick up a pen
When your mind gets stuck replaying stressful situations again and again, try writing them down, recommends Stokes. “Putting your thoughts into words moves them out of your head so you can process them more clearly,” she explains. Journaling also allows you to step back from repetitive thought loops and work through what’s bothering you in a quieter, more organized way.
Take one small step
Sometimes, stress makes you freeze and avoid the very thing you’re worried about, says Welsh. This is the time to pause and ask whether you truly need a time-out to nourish yourself or whether fear is keeping you stuck. If it’s avoidance, do this: Choose one small action you can take right now, she advises. You might search for an email address or a phone number for someone who can help, for example. “This tells your brain that the task was likely not as bad as you anticipated and you’re more capable than you were giving yourself credit for.”
Your herbal Rx
“Mood-supporting herbs, such as hawthorn berry and damiana, are traditionally used to promote emotional balance and connection,” says Stokes. One to try: WishGarden Liquid Bliss.
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Bonus: Stress-proof your sleep
No matter your stress personality, chronic tension can make it harder for your body to reach the deep stages of sleep needed to help you wake up refreshed, says Stokes. Here’s how to get the restorative slumber you need for both your mental and physical health:
Reset your body clock
After waking, open the curtains and let sunlight in. “Exposure to early natural sunlight syncs your circadian rhythm, making you energized during the day and sleepy at night,” says Stokes.
Follow the 15-minute rule
“If you’ve been awake in bed for more than 15 minutes, change your environment,” advises Welsh. Try a soothing activity like reading. Once you feel sleepy, return to bed. This keeps your brain from associating your bed with restlessness, making sleep easier.
Consider an herbal helper
To fall asleep faster, try WishGarden’s Sleepy Nights formula with skullcap, passionflower and hops. “You take it at bedtime and then again if you wake up to get back to sleep,” says Stokes.
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This article originally appeared in the April 27, 2026 print issue of Woman’s World.
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