Stress is an all-too-common problem that can be caused by a range of factors, both internal and external. Whether it's work deadlines or digestive issues, stress can take a toll on our physical and mental health.

But don't worry, there are plenty of simple lifemy changes you can make to manage your stress levels. In this article, we'll share with you five things you can do today to help get your cortisol levels down. From mindfulness exercises to physical activity and healthy eating, we'll cover some easy and fun techniques that can help you feel more relaxed and in control.

Acknowledge Your Stress

Recognising and becoming aware that you're stressed is the first step to finding relief. It’s a powerful first step towards feeling better and finding the help you need!

Stress can be a chance to grow and learn. Researchers believe that our brains can rewire themselves based on experience, which means we can become better at handling stress in the future.

So, take a minute to figure out what's stressing you out. Is it just everyday annoyances piling up, or a deeper issue that needs attention? If it's the former, give yourself a break and try one of the relaxation techniques below. If it's the latter, don't hesitate to seek out additional support.

Remember, your mental health is just as important as your physical health. So be kind to yourself, and make managing stress a priority!

Practice Relaxation Techniques

Engaging in relaxation activities can help reduce muscle tension, slow down your breathing, and calm your mind. Here are some popular relaxation techniques you can try:

Deep Breathing: One of the simplest yet most effective relaxation techniques is deep breathing. Sit comfortably, close your eyes, and breathe deeply in through your nose, and out through your mouth. Focus your attention on your breath, and try to release any thoughts that may arise.

Meditation: Meditation is a popular relaxation technique that involves focusing your mind on a specific object, sound, or phrase. Meditation can help reduce stress, increase self-awareness, and improve overall well-being.

Yoga: Practicing yoga has been shown to reduce stress, anxiety, and depression. It involves a series of poses that help stretch and strengthen your muscles, as well as deep breathing and meditation techniques.

Aromatherapy: Aromatherapy involves the use of essential oils to promote relaxation and reduce stress. Lavender and chamomile are popular essential oils that can be used in a diffuser, added to a bath, or used in massage oil to promote relaxation.

Remember, relaxation techniques may not work for everyone, so it's important to find what works best for you. Make it a habit to practice relaxation techniques regularly, even when you're not feeling stressed, to reap their full benefits.

Move Your Body

Exercise isn't just good for your body - it's great for your mind too! When we exercise, our body releases endorphins, which are chemicals that help us feel good and reduce stress. You don't need to become a marathon runner to reap the benefits of exercise. Even short bursts of activity, like a brisk walk or a quick workout at home, can be helpful.

Aim for at least 30 minutes of moderate exercise each day, like walking, running, or cycling. If you don't have time for a full workout, try breaking it up into smaller chunks throughout the course of the day.

Don't forget to listen to your body and choose activities that you enjoy. If you're not used to exercising, that's okay - find an activity you enjoy, like dancing, swimming, or gardening. Whatever it is, make sure you're moving your body and getting your heart rate up.

Prioritise Sleep

Get the upper hand on stress by making sleep a top priority. Getting a good night's sleep is essential for dealing with stress and promoting your overall physical and mental health.

To help ensure you get the restful sleep you need, try establishing a bedtime routine that works for you. This can include things like reading a book, taking a warm bath, or practising yoga or stretching exercises. Whatever helps you wind down and relax before bed.

Creating a comfortable sleeping environment is also key. Invest in a comfortable mattress, pillows, and sheets to make your bed a cosy haven. Keep your bedroom cool, dark, and quiet to create the ideal sleeping environment.

Taking a magnesium supplement can also make a big difference in the way that you sleep. Magnesium is a mineral that plays a crucial role in the body's relaxation response. It can help calm the nervous system, regulate the heart rhythm, and promote muscle relaxation, all of which can contribute to better sleep.

Revamp Your Diet

Eating well can make a big difference in how you feel and handle stress. When you're busy or overwhelmed, it can be tempting to grab whatever food is easiest or most comforting, but that often means reaching for sugary or processed snacks that will leave you feeling even more tired and sluggish.

Instead, aim for a balanced diet that includes plenty of fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. These foods provide the nutrients your body needs to function at its best and can help keep your energy levels stable throughout the day.

Another important factor to consider is hydration. Dehydration can contribute to feelings of fatigue and stress, so be sure to drink plenty of water and limit your intake of caffeine and alcohol.

If you're struggling to make healthy choices, try planning out your meals and snacks in advance or keeping healthy options on hand for when you need a quick pick-me-up. And remember, it's okay to indulge in your favourite treats from time to time – just aim for balance and moderation.

If you're struggling to get all the nutrients you need from your diet, or if you simply want an extra boost, consider adding an omega-3 fatty acid and a vitamin B complex supplement to your routine.

Omega-3 supplements have been found to have potential stress-reducing effects. Studies have shown that omega-3s may help to lower cortisol levels, a hormone that's released in response to stress. Omega-3s are also known for their anti-inflammatory properties, which can help to protect the body from the damaging effects of chronic stress.

Similarly, a Vitamin B complex supplement can also be helpful in reducing stress. B vitamins are essential for proper nervous system function and can play a key role in reducing stress and anxiety. Specifically, vitamins B6 and B12 have been found to help regulate mood and reduce symptoms of anxiety. Adding a Vitamin B complex supplement to your daily routine can help ensure that you're getting enough of these important vitamins to support your body's stress response as best as possible.

Our Super B Vitamin Complex contains the perfect blend of the following 8 highly bio-available B-Vitamins: Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine Hydrochloride), B7 (Biotin), B9 (Folic Acid), and Vitamin B12 (Methylcobalamin). Furthermore, our Vitamin B Complex high strength comes with added Vitamin C for extra support.

Riya Lakhani ANutr is a registered nutritionist and health writer with a special interest in plant-based nutrition. She has completed a Bachelor’s and Master’s degree in Human Nutrition, and has developed a passion for writing about all things plant-based.