How to Manage Stress and Build Stress Resilience

When your body’s in balance, your glow isn’t something you paint on; it’s something that radiates naturally.

Yes, stress is part of modern life: problems with work, family and finances will all activate your stress response. Short-term stress can improve alertness and focus, but ongoing stress, without adequate recovery, can affect our wellbeing.

The main system your body uses to handle stress is the HPA axis, which stands for the hypothalamic-pituitary-adrenal system. When you perceive stress, this axis signals the adrenal glands to release cortisol, which regulates energy, metabolism and immune function.

However, ongoing activation without adequate recovery places greater demands on the system. The autonomic nervous system also responds, by preparing you for action before eventually helping the body become calm again.

Slow diaphragmatic breathing, meditation and gentle exercise all support recovery from the stress response.

Your brain and digestive system are connected through neural, hormonal and immune pathways. This communication is two-way: stress affects digestion and bowel function, while gut health also impacts mood. You can support the gut-brain connection with regular nutritious meals, plenty of fibre and plant foods, hydration and exercise.

Stress not only disrupts sleep; poor sleep quality then makes it harder to cope with stress the next day.

A consistent sleep routine, exposure to morning daylight, exercise and a cool, dark bedroom will support healthy sleep, as will limiting caffeine, alcohol and screens before bedtime.

Magnesium is an essential mineral for normal nervous system and muscle function. It is involved in nerve impulse transmission, muscle contraction and relaxation, and energy production. During periods of stress, magnesium requirements increase, while prolonged stress also affects magnesium status.
Maintaining adequate magnesium intake is important for healthy nerve signalling and neuromuscular function, particularly when stress is accompanied by muscle tension, physical fatigue or difficulty relaxing. Magnesium glycinate is an effective supplemental form of magnesium and can be included in your daily nutritional routine, particularly in the evening.

Ashwagandha (Withania somnifera). This is an Ayurvedic herb traditionally used to help the body adapt to stress and support a healthy stress response. Clinical studies show that ashwagandha supports stress, anxiety and healthy cortisol levels.

B-group vitamins. These support energy metabolism and normal nervous system function, with several involved in neurotransmitter synthesis and psychological function. A balanced diet is the foundation, and supplementation provides additional support when needed.

1. Move. Regular exercise supports mood, sleep and stress management.
2. Get morning sunlight. This regulates your body clock and sleep-wake cycle.
3. Breathe Slow. Diaphragmatic breathing encourages relaxation.
4. Recover. Make time each day to unwind, whether through walking, reading, meditation or social connection.
5. Nourish. Regular, balanced meals provide nutrients you need for energy and nervous system function.

Stress resilience is not about never feeling stressed – it’s about improving your ability to respond to challenges and recover afterwards. If stress or anxiety become persistent, overwhelming, or start interfering with everyday life, seek professional advice.