Stress is a normal part of everyday life. Work, relationships, finances, busy schedules and changes in routine can all contribute to feeling stressed from time to time.
A certain amount of stress can be useful, helping us respond to challenges and stay focused. However, ongoing or excessive stress can affect how we feel physically and mentally, as well as our sleep, energy levels and everyday wellbeing.
While there isn't one solution that works for everyone, simple lifestyle habits can help you manage everyday stress and build a routine that supports your overall wellbeing.
In this guide, we'll look at what stress is, how it can affect you and practical ways to manage stress through sleep, exercise, nutrition, relaxation and everyday habits. We'll also look at where supplements such as magnesium and B vitamins can fit into a balanced approach.
What Is Stress?
Stress is the body's natural response to pressure or situations that feel challenging.
When you experience stress, your body can release hormones such as adrenaline and cortisol. These help prepare you to respond to a perceived challenge.
Short periods of stress are a normal part of life. However, when stress becomes ongoing, it can start to affect your physical and emotional wellbeing.
Common signs of stress can include:
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Feeling overwhelmed or unable to switch off
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Difficulty concentrating
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Irritability or mood changes
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Tiredness
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Muscle tension
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Headaches
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Changes in sleep
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Changes in appetite
Everyone responds to stress differently, so it's important to pay attention to your own symptoms and patterns.
What Can Cause Stress?
Stress can come from many different areas of life.
Common sources include:
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Work or study
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Financial concerns
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Relationships
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Family responsibilities
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Major life changes
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Lack of sleep
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Feeling short of time
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Illness or other personal challenges
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Trying to manage too many responsibilities at once
Sometimes there isn't one obvious cause. Stress can build gradually when several smaller pressures happen at the same time.
Understanding what tends to trigger your stress can be a useful first step towards managing it.
How Can Stress Affect Your Body?
Stress isn't purely psychological. It can affect the body in several ways.
When you're under pressure, your body enters a state of increased alertness. This can temporarily increase heart rate, muscle tension and breathing rate.
If stress continues for a long period, it can also affect habits such as sleep, eating and physical activity.
This is why managing stress isn't simply about "relaxing". Looking after your overall lifestyle can provide a stronger foundation for wellbeing.
1. Make Time for Regular Exercise
Physical activity can be a valuable part of managing everyday stress.
Exercise can provide a break from work or other responsibilities while giving you time to focus on something different.
You don't need to do an intense workout to benefit from being active.
Try:
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Going for a walk
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Cycling
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Swimming
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Running
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Yoga
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Strength training
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Dancing
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Spending time outdoors
The most important thing is finding an activity you enjoy and can maintain consistently.
Even a short walk can be a useful way to create some space in a busy day.
2. Prioritise Sleep
Stress and sleep can have a close relationship.
Feeling stressed can make it difficult to switch off at night, while not getting enough sleep can leave you feeling less able to cope with everyday pressures.
Creating a consistent bedtime routine can help support better sleep habits.
Try to:
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Go to bed and wake up at similar times each day.
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Give yourself time to wind down before bed.
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Reduce screen use before sleeping.
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Keep your bedroom comfortable and dark.
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Avoid caffeine late in the day.
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Make time for relaxation before bed.
You don't need a complicated routine. Consistency is often more useful than trying lots of different techniques at once.
3. Eat a Balanced Diet
Nutrition can also form part of a healthy approach to managing stress.
There isn't a particular "anti-stress diet", but eating regular, balanced meals can help you maintain your overall energy and nutritional intake.
Try to include a variety of:
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Fruit and vegetables
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Wholegrains
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Beans and pulses
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Nuts and seeds
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Lean sources of protein
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Oily fish
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Dairy products or suitable alternatives
A varied diet provides the vitamins, minerals and other nutrients your body needs to function normally.
4. Don't Forget Magnesium
Magnesium is an essential mineral involved in many processes throughout the body.
It contributes to normal psychological function, normal functioning of the nervous system and normal muscle function. ¹
Magnesium also contributes to the reduction of tiredness and fatigue, as well as normal energy-yielding metabolism. ¹
Foods containing magnesium include:
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Nuts
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Seeds
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Wholegrains
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Beans and pulses
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Leafy green vegetables
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Some dairy products
If your diet doesn't provide enough magnesium, a supplement may be an option to consider.
Magnesium Glycinate is one form of magnesium commonly included in daily supplement routines and can be a convenient addition to an evening routine.
It's important to remember that magnesium isn't a treatment for stress. Instead, it can help support normal psychological and nervous system function as part of a balanced lifestyle.
5. Consider Your B Vitamin Intake
B vitamins are involved in a range of processes throughout the body, including energy metabolism and normal nervous system function.
For example, vitamin B12 contributes to normal psychological function and the normal functioning of the nervous system. ¹
B vitamins are found in a wide variety of foods, including:
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Meat
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Fish
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Eggs
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Dairy products
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Wholegrains
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Beans
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Green vegetables
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Fortified foods
People following restrictive diets may need to pay particular attention to their intake of certain B vitamins.
As with all supplements, it's best to consider your individual diet and nutritional needs rather than assuming that taking more is better.
6. Make Time to Switch Off
When you're busy, relaxation can sometimes feel like another task on your to-do list.
However, deliberately creating periods where you're not working, checking emails or completing chores can help provide some separation between responsibilities and personal time.
Try:
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Reading
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Listening to music
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Going for a walk
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Taking a bath
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Practising breathing exercises
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Spending time with friends or family
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Doing a hobby you enjoy
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Sitting outside without your phone
Even 10 or 15 minutes can give you an opportunity to step away from whatever is occupying your mind.
7. Try Breathing Exercises
When you're feeling overwhelmed, deliberately slowing your breathing can be a simple way to create a moment of calm.
Try taking slow, comfortable breaths and focusing your attention on each inhale and exhale.
There are many different breathing techniques, so you don't necessarily need to follow a complicated method.
The aim is simply to take a few moments away from whatever is causing you stress and focus on your breathing.
8. Spend Time Outdoors
Getting outside can be an easy way to combine several healthy habits.
A walk outdoors gives you the opportunity to:
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Move your body
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Get some daylight
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Take a break from screens
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Spend time away from your usual environment
You don't need to go for a long hike. Even a short walk around your local area can provide a useful break during a busy day.
9. Stay Connected
Spending time with people you trust can be an important part of looking after your wellbeing.
Talking about what's bothering you can sometimes make problems feel more manageable.
Make time for:
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Friends
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Family
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Colleagues
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Community groups
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Hobbies and social activities
You don't necessarily need to talk about stress directly. Simply spending enjoyable time with other people can help provide a healthy change of focus.
10. Create a Manageable Daily Routine
When everything feels overwhelming, breaking your day into smaller, manageable tasks can help.
Rather than trying to solve everything at once, identify what's most important and focus on one thing at a time.
It can also help to leave some space in your schedule rather than filling every available minute.
A simple daily routine might include:
Morning: A balanced breakfast and some movement.
Daytime: Regular meals, hydration and short breaks.
Evening: Time to switch off, relax and prepare for sleep.
The goal isn't to create a perfect routine. It's to create one that is realistic enough to maintain.
Can Supplements Help With Stress?
Supplements shouldn't be considered a replacement for healthy lifestyle habits or professional support.
However, certain vitamins and minerals contribute to normal psychological and nervous system function.
Magnesium
Magnesium contributes to normal psychological function and normal functioning of the nervous system. ¹
It is found naturally in foods including nuts, seeds, wholegrains and leafy green vegetables.
Vitamin B12
Vitamin B12 contributes to normal psychological function and normal functioning of the nervous system. ¹
B12 is naturally found mainly in animal-based foods, although fortified foods and supplements can provide an alternative source.
Vitamin C
Vitamin C contributes to the normal function of the immune system and protection of cells from oxidative stress. ¹
It is naturally found in fruit and vegetables, including oranges, strawberries, peppers and broccoli.
The important point is that supplements can complement a healthy lifestyle. They aren't a quick fix for stress, and taking more of a nutrient isn't necessarily better.
What About Ashwagandha and Stress?
Ashwagandha is an adaptogenic herb that has become increasingly popular in supplements aimed at stress and everyday wellbeing.
Research has investigated whether ashwagandha may help with perceived stress and related measures, although evidence varies depending on the preparation used and the individual study. ²
It's therefore important not to treat ashwagandha as a guaranteed solution for stress.
If you're considering an ashwagandha supplement, check the ingredients and recommended serving carefully and speak to a healthcare professional if you're pregnant, taking medication or have an existing health condition.
Managing Stress Naturally
There isn't one single way to manage stress.
For most people, a combination of small habits is more realistic than looking for one solution.
Try focusing on:
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Regular physical activity
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Consistent sleep
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Balanced meals
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Staying hydrated
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Time outdoors
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Relaxation
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Social connection
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Managing your workload
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Taking regular breaks
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Making time for hobbies
You don't need to change everything at once. Start with one or two areas that feel achievable and build from there.
When Should You Seek Support for Stress?
Everyone experiences stress, but you don't have to manage it alone.
If stress is persistent, affecting your everyday life or making it difficult to cope, consider speaking to your GP or another qualified healthcare professional.
It's particularly important to seek support if you're experiencing ongoing changes in your mood, sleep, appetite or ability to function normally.
Getting support early can make it easier to understand what's contributing to how you're feeling and find appropriate ways to manage it.
FAQs
What is the best way to manage stress?
There isn't one solution that works for everyone. Regular exercise, sufficient sleep, a balanced diet, relaxation, social connection and taking time away from stressful situations can all form part of a healthy approach to managing everyday stress.
Can magnesium help with stress?
Magnesium contributes to normal psychological function and normal functioning of the nervous system. ¹ However, magnesium shouldn't be considered a treatment for stress.
What vitamins are good for stress?
Several nutrients contribute to normal psychological or nervous system function, including magnesium and vitamin B12. ¹ A balanced diet should be the starting point, with supplements used where appropriate.
Does exercise help with stress?
Regular physical activity can be a useful part of managing everyday stress. Walking, cycling, swimming, running, strength training and other activities can all provide opportunities to move, take a break and focus on something different.
Can ashwagandha help with stress?
Research has investigated the potential effects of ashwagandha on perceived stress, although results vary and more research is needed. ² It shouldn't be viewed as a replacement for professional support or healthy lifestyle habits.
How can I manage stress naturally?
Simple habits such as getting enough sleep, exercising regularly, eating a balanced diet, spending time outdoors, practising relaxation techniques and staying connected with other people can all support overall wellbeing.
Taking Steps Towards Better Stress Management
Stress is an unavoidable part of life, but there are ways to make everyday pressures more manageable.
Rather than looking for one quick solution, focus on the foundations: regular movement, good-quality sleep, balanced nutrition, time to relax and staying connected with the people around you.
Vitamins and supplements such as magnesium, B vitamins and ashwagandha can complement these habits where appropriate, but they work best as part of a wider approach to health and wellbeing.
Small, consistent changes can make a meaningful difference to how you manage the demands of everyday life.
