About the provider
Engelbert Marrero, PMHNP-BC, ATC, CHC
Bert Marrero, is a board certified psychiatric provider who supports patient's rights without any judgment. He is trained in Integrative Psychiatry and has experience with ADHD, Anxiety, Autism, Bipolar, Depression, OCD, PTSD, Schizophrenia and more. Bert has several years of experience ranging from preteen to adulthood. AREAS OF EXPERTISE: General Psychiatry, Health Coaching, eastern holistic approaches and human physiology causes that may change behavioral health. The provider uses many tools such as Medication Management, Mindfulness Motivational Interviewing and more. We are fully bilingual in Spanish and English. Licensed in Arizona, Florida and Washington state. Currently, we only provide telehealth services. It is difficult to find a psychiatrist that can work around your schedule. This is the reason we are open on Saturdays and Sundays.
My Blog
5 Natural Ways to Lower Stress and Feel More in Control
May 23, 2025
In today’s fast-paced world, stress seems to be a constant companion. Whether it’s work deadlines, financial pressures, or simply juggling everyday responsibilities, chronic stress can take a toll on both your mental and physical health. Fortunately, there are natural and effective ways to calm your mind and body—no prescriptions required.
Here are 5 proven, natural ways to reduce stress and regain balance in your life:
1. Practice Deep Breathing and Mindfulness
When we’re stressed, our breathing becomes shallow and rapid, which tells our brain that we’re in danger. Deep breathing interrupts this cycle.
Try this: Take a moment each day to pause and inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly for 6 seconds. Repeat for 2–5 minutes.
Pair this with mindfulness—focusing on the present moment without judgment. Just observing your thoughts and surroundings calmly can bring immediate relief.
2. Get Moving
Physical activity is a natural stress reliever. It boosts the production of feel-good chemicals like endorphins and lowers the level of stress hormones like cortisol.
You don’t need a gym—a 20-minute walk, light stretching, or dancing to your favorite music can be enough to feel better. Aim for any movement you enjoy, and do it consistently.
3. Cut Back on Caffeine and Sugar
While a cup of coffee or sweet snack may feel like a quick pick-me-up, too much can worsen anxiety and stress. Caffeine stimulates the nervous system, and sugar can cause energy spikes followed by crashes, leaving you more irritable.
Try this: Swap coffee for herbal teas like chamomile or lemon balm, which have natural calming properties.
4. Connect with Nature
Time in nature has been shown to reduce heart rate, lower blood pressure, and improve mood.
Try this: Spend time outdoors daily, even if it’s just sitting on a bench, walking barefoot on grass, or listening to birds in a local park. The natural world has a grounding effect that reminds us to slow down.
5. Set Boundaries and Say No
Chronic stress often stems from overcommitment and people-pleasing. Learning to say no without guilt is a powerful way to protect your time and mental health.
Ask yourself: Is this serving my well-being or draining it? Saying “no” to one thing is saying “yes” to your peace of mind.
Final Thought: Small Changes Add Up
Lowering stress doesn’t require a complete lifestyle overhaul. Even small, intentional steps can create big shifts in how you feel.
💡 Want more help managing stress naturally? Our clinic specializes in holistic wellness and personalized care. [Book a free 15-minute consultation here →]
Share this post: