Stress Management Techniques: Incorporating CBD Into Your Routine

Decades of study confirm that physical, mental, and emotional stress, sleep difficulties, and long-term health complications are intricately linked. Although relatively short, intermittent bursts of situational stress can boost your overall resilience by enhancing your ability to handle future challenges more effectively, recent polls suggest that adults reporting persistent daily stress remain alarmingly high. 

According to this year's American Psychiatric Association's annual mental health poll, for example, self-reported stress-induced anxiety levels have continued to rise over the past few years.¹ A similar survey suggests that 55% of Americans are living with persistent daily stress.² If you can relate, you might want to try CBD. We'll explain what it is, what it does, and how it supports the effects of some of today's most commonly recommended stress management techniques. 

Exploring Commonly Recommended Stress Management Techniques  

By definition, stress is a state of physical, mental, or emotional tension caused by an instantaneous response to nearly anything that could threaten your overall health or happiness. That threat triggers the release of cortisol and adrenaline – the stress hormones essential for preparing your body to fight or flee to safety by increasing your heart rate, elevating your blood sugar levels, and diverting blood flow from less immediately "critical" functions like digestion until receiving signals that the danger has passed. 

But it takes time for a cortisol surge to return to baseline. If the next threat hits before balance is restored, your stress hormone levels remain elevated. Experts often recommend the following stress management techniques to help restore equilibrium more efficiently. 

Physical Approaches to Managing Stress  

The hypothalamic-pituitary-adrenal axis (HPA) plays a critical role in stress responses. So do multiple physical approaches to stress management like breathing exercises, progressive muscle relaxation, yoga, and exercise. The impact of exercise, for example, helps ensure the HPA axis feedback mechanisms regulating balance work efficiently while also boosting serotonin and dopamine production, neurotransmitters that could elevate your mood and reduce the perception of stress.^5,6 

Mental and Emotional Stress Management Techniques    

Mindfulness is most often explained as a state of active awareness. Instead of allowing stress-induced internal chatter to amplify your stress levels, you practice remaining focused on the sights, sounds, and physical sensations of the moment.⁷ Other mental and emotional stress management techniques include journaling (to process thoughts and feelings), mindfulness meditation, and cognitive behavioral therapy (CBT), a form of psychotherapy focused on identifying and addressing negative thought patterns and behaviors.⁸ 

Diffusing Stress with Lifestyle Modifications 

Many people indulge their cravings for highly refined foods and sugar when their stress levels rise. Experts, however, stress the importance of a diet fortified with fresh vegetables and foods high in omega-3 fatty acids and magnesium. Other highly recommended lifestyle modifications include limiting caffeine, avoiding alcohol, and prioritizing sleep.9 Current evidence suggests the physical strain of sleep deprivation triggers a nocturnal cortisol surge that further escalates daytime stress levels.¹⁰ 

Reasons to Consider Supporting Stress Management Strategies with CBD  

CBD (cannabidiol) is an active plant element in hemp (and marijuana) flower trichomes shown to interact with multiple molecular targets.¹¹ The cannabinoid activates gamma-aminobutyric acid (GABA) and serotonin system receptors and increases adenosine and dopamine levels. Most researchers, however, credit the cannabinoid's diverse range of potential benefits for overall health and well-being to its indirect effect on the endocannabinoid system (ECS) receptors CB1 and CB2.¹² 

ECS signaling is involved in nearly every critical function in the human body – everything from stress responses and emotional regulation to sleep cycle regulation, immune system function, and the perception of pleasure and pain. Researchers believe supporting ECS function with CBD helps promote homeostasis by inhibiting the breakdown of the ECS messengers anandamide and 2-AG.^13,14 

Best Practices: Combining CBD with Other Stress Management Techniques  

Based on a 2019 CBDistillery® survey of 1,900 customers, 89% of CBD users report that CBD helps calm their minds. Eighty-two percent prefer the effects of CBD oil tinctures, topicals, softgels, and gummies to relax and unwind over meditation, and 79% prefer the effects of CBD over yoga. An impressive 89% of our survey participants also report positive results using hemp-derived CBD for sleep support, and 88% say CBD helps with mild or temporary anxiety. 

Hemp-derived CBD is generally well-tolerated and not habit-forming. But like any other plant oil or extract, side effects are possible. You can, however, reduce your risk of dry mouth, unexpected fatigue, appetite changes, or nausea by starting with a partial serving. If you don't get the relief you're counting on, increase the amount of CBD you're using in small increments over time. With so many product types available, you can combine CBD with nearly any stress management technique. 

Starting Your Day with CBD  

Consistency is the key to making CBD part of an impactful stress management strategy. The easiest way to stay consistent is to start your day with CBD. If you're in the habit of using supplements, consider adding CBD softgels to your regimen. If that's not part of your routine, try a CBD oil tincture. For fuss-free administration, hold a serving beneath your tongue for 45-60 seconds, then swallow.  

Using CBD Alongside Yoga or Meditation  

Many people find it difficult to ease into yoga or meditation when they're worried, overworked, or feeling overwhelmed by stress. But you need that sense of calm relaxation for your stress hormones to balance. To help support the benefits of yoga or meditation naturally, consider enjoying a CBD gummy 1-2 hours before you plan to begin. That's how long it takes for the cannabinoids in CBD gummies and softgels to metabolize. 

Supporting Physical Recovery After Exercise  

Exercise is considered one of the best ways to alleviate stress and balance elevated cortisol levels. If increasing your activity levels causes pain, stiffness, and inflammation, consider using a CBD topical to support your recovery. In a report published in 2020 Sports Medicine – Open, investigators credited CBD for several effects potentially beneficial for athletic recovery and factors relevant to repetitive motion.¹⁵ 

Integrating CBD Into Your Nightly Routine   

If unresolved stress keeps you from getting the deep, restorative sleep you need for emotional regulation and stress relief, add a serving of CBD into your nightly routine. If waiting 1-2 hours for a CBD gummy to peak is less than ideal, you might prefer sticking with the hold-and-swallow method of using a CBD oil tincture. Multiple sources suggest the effects are apparent within 20-30 minutes of administration. 

Product Selection: Understanding the Different Types of Hemp Flower Extract  

Now that you see how easy it could be to incorporate CBD's health and wellness potential into nearly any stress management routine, there's something else you need to know before committing to a purchase – not all CBD products are the same. Shopping the vast assortment of hemp-derived CBD oil tinctures, softgels, topicals, and gummies for the first time will be a lot less stressful after narrowing your search parameters to the type of extract you prefer. There are three main options. 

Full Spectrum Hemp Extract  

Products made with full spectrum extract give you hemp's many minor cannabinoids, terpenes, and other phytonutrients in the same ratio's nature intended. Their 25-30:1 CBD to THC ratio ensures there's little risk of intoxication. Full spectrum CBD products are said to be the most potent option because of the way the cannabinoids and terpenes contribute to the "Entourage Effect” cannabis is known for.¹⁶ 

Broad Spectrum Hemp Extract  

Products made with broad spectrum hemp flower extract give you many of the same minor cannabinoids and terpenes, but their THC content is reduced to non-detectable levels – 0.01% or less. While broad spectrum CBD has the plant components needed for the potency-maximizing potential of an Entourage Effect, some (not all) CBD users feel that removing hemp's THC diminishes its impact.¹⁷ 

CBD Isolate Powder  

CBD isolate is the purest form of cannabidiol. All that remains after extraction and processing is a flavorless, odorless powder with 0% THC. Products made with refined CBD powder don't have the additional components needed for an Entourage Effect. But don't worry. Researchers often use the "pure form" of CBD to keep their test results from being influenced by hemp's minor cannabinoids. 

Could CBD Be the Right Fit for Your Stress Management Routine?  

When life is calm, predictable, and relatively uneventful, your body produces just enough cortisol to maintain focus and awareness. But at the slightest hint of any threat to your physical, mental, or emotional well-being, a nearly instantaneous surge of cortisol and adrenaline primes your body to respond. The longer your system remains under their influence, the more difficult it can be to relax, unwind, and get the deep, restorative sleep you need for your stress hormones to balance. 

When you choose CBDistillery® CBD products to support stress management, you can shop with confidence. Our products are rigorously tested, quality assured, and made with 100% clean ingredients. But you still may not get the results you expect right away. It could take anywhere from several days to several weeks for your system to adapt and respond. 

With that said, you may find it helpful to know that most of our nearly 2,000 survey respondents report achieving positive results within 7-14 days of consistent use. If you're leaning toward trying CBD but not quite sure where to begin, consider scheduling a Personal Consultation. If you have medical concerns, however, consult your healthcare provider. CBD is not advisable for people with certain conditions and can interact or interfere with the absorption of several over-the-counter and prescription medications. 

References 

1. American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Impacting Mental Health. (2024) American Psychiatric Association. 

2. Stress Statistics: Infographics Of Modern-Day Stress (2024) Paleo Stress Management. 

3. Chu B, Marwaha K, et al. (2022) Physiology, Stress Reaction. StatPearls https://www.ncbi.nlm.nih.gov/books/NBK541120/ 

4. How Chronic Stress Changes the Brain – and What You Can Do to Reverse the Damage. (2020) The Conversation. 

5. Arvison E, Dahlman A, et al. (2020) The Effects of Exercise Training on Hypothalamic-Pituitary-Adrenal Axis Reactivity and Autonomic Response to Acute Stress—A Randomized Controlled Study. 21 Trials 888. https://doi.org/10.1186/s13063-020-04803-3 

6. How Does Exercise Reduce Stress? (2020) Surprising Answers to This Question and More. Harvard Health Publishing. 

7. Bernhard T. (2022) You Don't Need to Be Meditating to Practice Mindfulness. Psychology Today. 

8. McLeod S. (2023) Cognitive Behavioral Therapy (CBT): Types, Techniques, Uses. Simply Psychology. 

9. Tips to Reduce Cortisol Levels and Dial Down Stress. (2024) Cleveland Clinic 

10. Minkel J, Banks S, et al. (2012) Sleep Deprivation and Stressors: Evidence for Elevated Negative Affect in Response to Mild Stressors When Sleep Deprived. 12(5) Emotion. doi: 10.1037/a0026871. Epub 2012 Feb 6. PMID: 22309720; PMCID: PMC3964364. 

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. How CBD Works: CBD and Neurotransmitters (2019) The CBD Insider. 

13. 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 

14. Ren S, Zhang Y, et al. (2020) Potential Application of Endocannabinoid System Agents in Neuropsychiatric and Neurodegenerative Diseases—Focusing on FAAH/MAGL Inhibitors. 41(10) Acta Pharmacol Sin 1263-71. doi: 10.1038/s41401-020-0385-7. PMID: 32203086; PMCID: PMC7608191 

15. McCartney D, Benson M, et al. Cannabidiol and Sports Performance: A Narrative Review of Relevant Evidence and Recommendations for Future Research. 6(1) Sports Med Open 27. https://doi.org/10.1186/s40798-020-00251-0 

16. Nahler, G, Jones T, et al. (2019) Cannabidiol and Contributions of Major Hemp Phytocompounds to the "Entourage Effect"; Possible Mechanisms. J Altern Complement Integr Med 70(5) PDF download 

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