Stress is part of life, but when it builds up it can affect how we sleep, eat and feel. The first step is simple – and not always easy: stop and notice how you feel.
Quick ways to calm down
- Breathe slowly – try breathing in for four counts and out for six, for a few minutes.
- Step away from screens – switch off notifications for a while.
- Move – a short walk, ideally outdoors.
- Listen to music or do something you enjoy.
Understanding stress
Short bursts of stress can help us react and focus. Hans Selye, the pioneer of stress research, described how prolonged stress follows three stages – alarm, resistance and exhaustion – and can leave us feeling drained. In the UK, work-related stress is one of the most common reasons for time off work.
Everyday habits that help
- Regular exercise – walking, swimming, cycling or yoga.
- A balanced diet – plenty of vegetables, fruit, wholegrains and pulses; limit alcohol, caffeine and sugary foods.
- Sleep – keep regular times and a screen-free wind-down.
- Connection – talk to friends, family or colleagues.
- Small steps – change one habit at a time.
Nutrients and psychological function
Vitamins B6, B12, niacin (B3), folate and vitamin C, as well as magnesium, contribute to normal psychological function. Thiamin (B1), riboflavin and biotin contribute to the normal functioning of the nervous system.
Functional mushrooms
Reishi, Lion's Mane and Cordyceps have a long history of use in Asian tradition for supporting everyday resilience. Hifas-Equilibrium combines these mushrooms.
When to seek help
If you often feel overwhelmed, anxious or low, or if stress is affecting your sleep, relationships or work, speak to your GP.