DIY Wellness: Creating Your Own Stress-Relief Routine with CBD

DIY wellness centers around finding meaningful ways to support your physical, mental, and emotional needs through personalization and self-care. This growing trend underscores the need to embrace methods that feel true to your nature and your lifestyle. Although nutrition, physical activity, and sleep are essential components, most resources on the topic of DIY wellness prioritize stress relief. 

At its core, stress is a physical and emotional reaction to challenges or change. The longer you're impacted, the more difficult it can be to benefit from the activities that help you relax and unwind. If stress relief is the focus of your approach to DIY wellness, you may want to try adding CBD into your routine. We'll explain what it is, how it works, and how easy it can be to use the hemp-derived cannabinoid to support your wellness goals.  

Why Wellness Experts Recommend Creating a Stress-Relief Routine  

When life is calm, and everything is going according to plan, your system produces just enough cortisol to maintain focus and awareness. With even the slightest hint of a problem that could compromise your physical, mental, or emotional well-being, an instantaneous surge of cortisol and adrenaline prepares your body for battle. The impact is the same whether you're late for work or feel physically threatened.  

Stress hormones keep your system in a state of high alert until long after the danger has passed. When the next stressor hits before you've returned to baseline, your cortisol and adrenaline levels remain elevated¹ – which can cause weight gain, sleeplessness, depression, anxiety, and more.² Wellness experts recommend creating a stress-relief routine to help keep your stress levels from compounding. 

Signs & Symptoms: Assessing Your Stress Levels  

Some stress in your life is inevitable and can have a positive impact. In moderation, personal stressors can enhance cognitive performance and provide enough motivation to overcome challenges. Left unchecked, however, the overall impact of even mild to moderate stress is cumulative. Since everyone handles stress differently, there are no universal parameters defining "normal" or "excessive."¹  

Most stress-related discussions focus on two components: triggers and responses – the external causes and internal appraisals. Healthcare professionals tend to rely on structured interviews and intricate psychometric tests to evaluate individual stress levels. There are, however, multiple signs and symptoms easily identified during self-assessment. The following examples are among the most common. 

Physical Discomfort & Other Signs of Distress 

The stress hormones initiated by your fight or flight response cause muscle tension to increase and non-critical processes like digestion and immune system function to slow. Frequent infections, hair loss, skin conditions, jaw clenching, and head, neck, and shoulder pain can often be stress-related.³ Chronic stress may also cause high blood pressure, changes in appetite, and digestive problems.⁴ 

Feeling Overwhelmed or Disengaged   

Distressing emotions that are ignored, suppressed, or denied can also take a considerable toll on your psychological well-being. Although the stress triggered by workplace disputes might feel less disruptive than the stress caused by financial difficulties or having too many demands on your time, feeling overwhelmed, distracted, disengaged, or short-tempered for any reason could be a red flag.⁵  

Sleep Difficulties & Poor Sleep Quality 

Poor sleep and stress are connected, but their relationship is not entirely understood. It was once believed that stress-induced sleep difficulties resolve with effective stress management, we now know that it works both ways. Taking longer than 10-20 minutes to fall asleep, frequent waking, and unrefreshing sleep are often considered symptoms of stress-induced sleep disturbances.⁶ 

Crafting Your Personalized Stress Management Routine  

The realization that stress could be responsible for your racing thoughts, lack of focus, physical discomfort, or sleep difficulties is empowering, provided you have the tools you need to make positive changes. The key to crafting a personalized plan starts with identifying your triggers so you can respond proactively. Consider journaling for several days to gain perspective and clarity. 

Then, list the resources at your disposal to diffuse your stress responses – activities and hobbies you find relaxing, personally rewarding, and fulfilling. That could be anything from spending more time with family and friends to setting time aside to read or explore artistic pursuits. It's important, however, to set realistic expectations.⁷ If you feel too stressed to unwind with activities you once found enjoyable, consider incorporating the following recommendations into your stress-relief routine.  

Controlled Breathing Exercises  

Controlled breathing helps promote relaxation by minimizing the impact of cortisol and adrenaline and calming stress responses. The technique is so simple (and inconspicuous) that you can use it any time you feel your stress levels rise. Simply inhale slowly through your nose, hold for five seconds, then exhale slowly while relaxing your shoulders, abdominal muscles, and jaw.⁸  

Mindfulness & Meditation  

Mindfulness meditation promotes a sense of calmness and serenity through non-judgmental awareness of your feelings. Sitting in a comfortable position, focus on your breathing while inhaling and exhaling naturally through your nose. Notice any thoughts that arise but return your focus to your breathing when your mind wanders.⁹ Throughout the day, work on remaining fully present in each moment. 

Practicing Yoga  

Yoga focuses on alignment and breathing to help build muscle and enhance flexibility while promoting feelings of overall well-being. Studies suggest the ancient discipline helps reorient stress responses by activating the parasympathetic nervous system and diffusing the fight or flight response. As you move through your poses, your breathing slows, heart rate decreases, and cortisol levels drop.¹⁰ 

Calming Stress with CBD  

Researchers have been studying the effects of CBD for decades. Although most evidence is based on lab results and a steadily growing number of clinical trials, numerous sources suggest a positive impact on stress. Take our 2019 CBDistillery® survey results, for example. Of the 1,900 customers responding, 89% say CBD helps calm their minds, and 88% report benefits for mild or temporary anxiety.   

What CBD Is & How It Supports Multiple Aspects of DIY Wellness 

CBD (cannabidiol) is a plant-sourced cannabinoid – a plant element shown to interact with more than 65 molecular targets. The list includes the receptors of the serotonin, dopamine, and GABA systems,¹¹ neurotransmitters that play a crucial role in stress management. Most experts, however, credit CBD's interaction with the endocannabinoid system (ECS) receptors for its many potential contributions to overall health and well-being. It's the largest regulatory system in the human body. 

ECS messengers and receptors influence everything from moods, emotions, and stress responses to sleep cycle regulation and the perception of pleasure and pain. Most experts believe supporting ECS function with CBD helps restore equilibrium when internal and external stressors threaten essential balance (homeostasis).¹² The versatility of hemp flower extract makes it easy to use CBD throughout the day to support your wellness goals. 

Starting Your Day with CBD  

The key to making CBD part of your routine is consistency. The easiest way to stay consistent is to start your day with CBD. If you currently use supplements, CBD softgels might be the best fit for your routine. CBD oil tinctures, on the other hand, can be stirred into your morning coffee or blended into a smoothie. For fuss-free administration, hold a serving beneath your tongue for 45-60 seconds, then swallow.  

Keep the Effects Going Strong  

Depending on factors like body composition and metabolism, most CBD users can expect the effects of their morning serving to last 6-8 hours. To keep the stress-busting potential of CBD going strong, consider adding a second serving mid-day with something portable like naturally flavored CBD gummies. You get a precise, premeasured amount of CBD in every fruit-flavored vegan supplement.    

Supporting Your Sleep Routine   

When day-to-day stress disrupts your sleep, try adding a serving of CBD into your nightly routine. If your sleep difficulties are compounded by discomfort after physical activity, consider pairing a CBD oil tincture or gummies with a CBD topical. Since the CBD does not absorb deeply enough to circulate in your bloodstream, fast-acting topicals can be combined with any other hemp-derived product you enjoy. 

Product Types: Choosing the Best Fit for Your Stress-Relief Routine  

The quality of the hemp-derived CBD products incorporated into your daily routine is non-negotiable. You can't accept any vendor assertions that the products you select are tested for heavy metals, pesticides, extraction residue, or microbial contamination without documented evidence of batch testing – a certificate of analysis. Of the 75% of CBD brands labeling their products as third-party tested, only 13% submit samples for at least 90% of their products.¹³ 

After confirming you've found high-quality, third-party tested CBD, narrow your options according to the type of extract you prefer. There are three main types of hemp flower extract: full spectrum, broad spectrum, and CBD isolate powder. 

Full Spectrum   

Full spectrum extracts deliver hemp's additional minor cannabinoids and terpenes in the same ratios produced in the flower. The 15-20:1 CBD to THC ratio prevents intoxication. The cannabinoids and terpenes work together to initiate the potency-maximizing "entourage" effect cannabis is known for.¹⁴  

Broad Spectrum  

Broad spectrum hemp extract has many of the same cannabinoids and terpenes as full spectrum, but the THC is reduced to non-detectable levels. Although broad spectrum CBD has the cannabinoids and terpenes needed for an entourage effect, some (not all) CBD users feel it's not as strong.¹⁴  

CBD Isolate   

CBD isolate powder is flavorless, odorless, and has 0% THC. It's the most refined version of hemp extract available. Although you won't have the cannabinoids and terpenes needed for an entourage effect, many researchers investigating the cannabinoid's possible benefits use the "pure form" of CBD.¹⁵ 

Discover the Advantages of Using CBD to Support Your Stress-Relief Routine  

Hemp-derived CBD is not habit-forming and safe for most adults. But like any other plant oil or extract, side effects are possible. Some CBD users report dry mouth, nausea, diarrhea, unexpected fatigue, or appetite changes.¹⁶ The best way to minimize your risk is to start with a partial serving. Then, increase the amount of CBD you're using gradually (if needed) in small increments. 

When you choose CBDistillery® products to support stress-relief, you can incorporate any of our full spectrum, broad spectrum, or CBD isolate products into your routine with confidence. Our hemp is naturally cultivated, our products are made with 100% clean ingredients, and there's a QR code printed on every label linked to a certificate of analysis. If you're interested in trying CBD but not quite sure where to start, consider scheduling a personal consultation. 

If you have a medical condition, consult your healthcare professional before adding CBD to your routine. The cannabinoid can interact with over-the-counter treatments and prescription medications. 

References 

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2. Cherry K. (2023) How Prolonged Stress Impacts Your Health. Very Well Mind. 

3. Miller K (2017) 7 Random Health Issues That Can Actually Be Caused by Stress. Self.com. 

4. Fletcher J. (2023) Is It Possible to Measure Stress Levels? Medical News Today. 

5. Kaplan K. (2024) Q&A: Parental Burnout is Real. Here's What You Can Do About It. Los Angeles Times. 

6. Kalmbach D, Anderson J, et al. (2018) The Impact of Stress on Sleep: Pathogenic Sleep Reactivity as a Vulnerability to Insomnia and Circadian Disorders. 27(6) J Sleep Res. https://doi.org/10.1111/jsr.12710 

7. Griffin T. (2021) How to Develop a Plan to Manage Stress. WikiHow. 

8. Cronkleton E. (2024) 10 Breathing Exercises to Try When You're Feeling Stressed. Healthline. 

9. Mindfulness Meditation: How to Do It (2023) Mindful Staff. 

10. Scott E. (2022) 13 Benefits of Yoga. Very Well Health. 

11. Elsaid S, Foll B. (2020) The Complexity of Pharmacology of Cannabidiol (CBD) and Its Implications in the Treatment of Brain Disorders. 45 Neuropsychopharmacol 229-30 https://doi.org/10.1038/s41386-019-0518-1 

12. Sallaberry C, Astern L. (2018) The Endocannabinoid System, Our Universal Regulator. 34(6) JYI 48-55. https://www.jyi.org/2018-june/2018/6/1/the-endocannabinoid-system-our-universal-regulator 

13. Harrington A. (2021) 25% of CBD Products Are Not Tested for Purity. Forbes. 

14. Wilkins T. (2022) What Is the Entourage Effect? How This Enhances CBD Effects. Marijuana Takers. 

15. Larsen C, Shahinas S. (2020) Dosage, Efficacy and Safety of Cannabidiol Administration in Adults: A Systematic Review of Human Trials. 12(3) J Clin Med Res 129-41 doi: 10.14740/jocmr4090 

16. Bergamaschi M, Mateus R, et al. (2011) Safety and Side Effect of Cannabidiol, a Cannabis Sativa Constituent. 6(4) Curr Drug Saf 237-49. https://doi.org/10.2174/157488611798280924