
Stress has become an unavoidable part of modern life. Between work demands, financial pressures, relationship challenges, and constant digital connectivity, most of us are operating in a state of chronic stress without even realising it….
As someone with a BSc in Nutrition, I like to think of stress management holistically. There are proven, science-backed techniques (from lifestyle changes to natural supplements) that can genuinely help you manage stress more effectively.
Today I'll share practical stress management methods you can start using immediately, backed by research and designed to work with your body's natural stress response system.
Understanding Your Stress Response
Before diving into techniques, it's helpful to understand how stress actually works in your body.
Acute stress is your body's immediate response to a challenge or threat. Your heart rate increases, cortisol spikes, and you get a burst of energy. This is normal and even helpful in short bursts.
Chronic stress is when your body stays in this heightened state for extended periods. Your cortisol remains elevated, your nervous system can't properly rest, and this leads to serious health consequences including anxiety, poor sleep, weakened immunity, and cognitive issues.
The stress management techniques below work by interrupting this chronic stress cycle and helping your nervous system return to a calm, balanced state.
1. EFT Tapping (Emotional Freedom Technique)
EFT tapping has gained popularity recently, and for good reason. A 2022 review of over 50 studies found moderate to large effectiveness for reducing anxiety, stress, and depression.
What it is: A technique that combines acupressure with focused attention on your stress or concern. You tap on specific meridian points on your body whilst acknowledging the issue you're facing.
The science: Research shows EFT can reduce cortisol levels and decrease anxiety symptoms significantly, often within minutes.
How to do it:
- Identify your specific stress or concern
- Rate your stress level from 0-10
- Start by tapping the karate chop point (side of your hand) whilst stating: "Even though I feel [stressed/anxious/overwhelmed], I deeply accept myself"
- Tap through these 8 points (5-7 taps each) whilst repeating a reminder phrase about your concern:
- Beginning of eyebrow
- Side of eye
- Under eye
- Under nose
- Chin
- Collarbone
- Under arm
- Top of head
5. Take a deep breath and re-rate your stress level
When to use it: Before challenging situations, during acute stress moments, when you notice anxiety building, or every morning/night!
Expected results: Most people feel noticeably calmer within 5-10 minutes. Some experience immediate relief.
2. Box Breathing (Square Breathing)
Box breathing is one of the simplest yet most effective stress management techniques, used by everyone from Navy SEALs to elite athletes.
What it is: A breathing pattern where you inhale, hold, exhale, and hold again for equal counts, creating a "box" pattern.
The science: Box breathing stimulates your vagus nerve and activates your parasympathetic nervous system (your "rest and digest" mode). Research shows it reduces heart rate, lowers blood pressure, and decreases cortisol.
How to do it:
- Sit comfortably with your back straight
- Inhale through your nose for 4 counts
- Hold your breath for 4 counts
- Exhale through your mouth for 4 counts
- Hold empty for 4 counts
- Repeat for 4-5 rounds (about 2-3 minutes)
When to use it: Before important meetings, during anxiety spikes, as part of your bedtime routine, or anytime you need to calm down quickly.
Expected results: You should feel noticeably calmer within 2-3 minutes. Your heart rate will slow and mental clarity will improve.
3. 4-7-8 Breathing
This breathing technique creates even deeper relaxation than box breathing by extending the exhale.
How to do it:
- Inhale through your nose for 4 counts
- Hold your breath for 7 counts
- Exhale completely through your mouth for 8 counts
- Repeat 4 times
When to use it: Best for sleep preparation, managing panic attacks, or when you need deep relaxation.
Why it works: The extended exhale activates your parasympathetic nervous system more strongly, creating a deeper state of calm.
4. Somatic Movement & Body-Based Techniques
Your body physically holds stress and tension. Somatic movement helps release this stored stress through gentle physical practices.
The science: Polyvagal theory shows that the body holds stress patterns in the nervous system. Movement can help discharge this stored tension.
Practical techniques:
Shaking/Tremoring: Stand and intentionally shake your body for 2-3 minutes. This mimics how animals naturally discharge stress after threatening situations.
Progressive Muscle Relaxation: Systematically tense each muscle group for 5 seconds, then release. Start with your toes and work up to your head.
Gentle Stretching: Focus on areas that hold tension like hips, shoulders, and neck. Hold stretches for 30-60 seconds whilst breathing deeply.
Walking: Simple bilateral movement (left-right-left-right) naturally calms your nervous system. Even 10 minutes helps.
When to use it: After stressful events, as part of your daily routine, or whenever you notice physical tension.
Expected results: Physical tension release, emotional regulation, and a sense of groundedness.
5. Adaptogens for Stress Support
Adaptogens are herbs that help your body adapt to and manage stress more effectively. They work by supporting your stress response system rather than forcing specific reactions.
Ashwagandha
Dosage: 250-600mg daily
The science: Eight-week studies show ashwagandha can reduce cortisol levels by up to 30% and significantly decrease anxiety and stress scores.
How it works: Modulates your HPA axis (your body's stress response system) and helps regulate cortisol production.
Timeline: Most people notice effects within 2-4 weeks of consistent use.
Unwind contains 250mg of ashwagandha alongside magnesium and cacao, providing research-backed stress support in convenient daily sachets.
Magnesium
Dosage: 200-400mg daily
The science: Magnesium deficiency is linked to increased anxiety, and supplementation improves stress response and sleep quality.
How it works: Modulates GABA receptors in your brain, promoting nervous system calming.
Best forms: Magnesium glycinate for relaxation and sleep support (also found in our Unwind blend).
L-Theanine
Dosage: 200-400mg daily
The science: Promotes alpha brain wave activity, creating a state of calm alertness without drowsiness.
How it works: Increases GABA, serotonin, and dopamine levels in your brain.
Best combined with: Low doses of caffeine for focused calm energy.
Reishi Mushroom
Dosage: 500-1000mg daily
Traditional use: Known as the "mushroom of immortality" in traditional medicine for stress resilience and sleep support.
The science: Research shows adaptogenic properties that support your body's stress response and immune function during stressful periods. Read more here.
Holy Basil (Tulsi)
Dosage: 300-600mg daily
The science: Studies show holy basil reduces cortisol levels and improves various stress markers.
Traditional use: Used in Ayurvedic medicine as a powerful stress-relieving adaptogen.
Important: Always consult a healthcare provider before starting new supplements, especially if pregnant, nursing, or taking medications.
6. Lifestyle-Based Stress Management
Sleep Optimisation
Poor sleep and stress create a vicious cycle. Stress disrupts sleep, and poor sleep increases cortisol and stress sensitivity.
Practical tips:
- Maintain a consistent sleep schedule (even on weekends)
- Keep your bedroom cool (65-68°F ideal)
- Create complete darkness or use a sleep mask
- Avoid screens 1-2 hours before bed
- Consider natural sleep support like Unwind as part of your evening routine
Movement & Exercise
The science: Regular exercise reduces cortisol, increases endorphins, and improves your body's stress resilience.
Recommendations:
- Aim for 150 minutes per week of moderate activity
- Include daily walks, even just 10-15 minutes
- Find movement you actually enjoy
- Avoid overtraining, which can increase stress hormones
Nature Exposure
The science: Just 20 minutes in nature significantly reduces cortisol levels and improves mood.
Practical applications:
- Daily outdoor time, even brief
- Forest bathing or woodland walks
- Grounding (barefoot contact with earth)
- Bring nature indoors with plants
Social Connection
The science: Social connection releases oxytocin, which counteracts cortisol and promotes feelings of safety and calm.
Practical applications:
- Regular quality time with friends and family
- Join communities aligned with your interests
- Reach out when you're struggling
- Prioritise meaningful connections over quantity
Digital Boundaries
The problem: Constant connectivity keeps your nervous system in a state of hypervigilance, contributing to chronic stress.
Solutions:
- Phone-free meals and morning routines
- Set evening cutoff times for work emails
- Limit news and social media consumption
- Turn off non-essential notifications
- Create tech-free zones in your home
7. Cognitive Techniques
Mindfulness Meditation
The science: Eight weeks of regular mindfulness practice reduces stress biomarkers and improves emotional regulation.
How to start:
- Begin with just 5 minutes daily
- Focus on your breath
- When your mind wanders, gently return attention to breathing
- Use apps like Insight Timer or Calm if helpful
Gratitude Practice
The science: Regular gratitude practice shifts your nervous system toward the parasympathetic (rest) state and improves overall wellbeing.
How to do it:
- Write down 3 specific things you're grateful for daily
- Practice in the morning or before bed
- Be specific rather than generic
- Feel the gratitude rather than just listing items
Cognitive Reframing
What it is: Changing how you think about stressful situations to reduce their emotional impact.
Practical application:
- Notice catastrophic thinking patterns
- Ask: "What's another way to view this?"
- Challenge assumptions about worst-case scenarios
- Focus on what you can control
Building Your Personal Stress Management Toolkit
Don't try to implement everything at once. Start simple and build gradually.
Week 1-2: Start with Basics
Choose 2-3 techniques to practice daily:
- Morning: Box breathing (2 minutes) + gratitude (2 minutes)
- Evening: Gentle stretching (5 minutes) + 4-7-8 breathing (2 minutes)
Acute Stress Protocol (Use When Stressed)
- Box breathing for 2 minutes
- EFT tapping for 5 minutes
- Brief walk or movement break
- Reassess and repeat if needed
Daily Stress Prevention Routine
Morning:
- Gratitude practice
- Box breathing
- Brief movement or stretching
Midday:
- Short walk, ideally outdoors
- Check in with your body and release tension
Evening:
- Gentle stretching or somatic movement
- Natural stress support like Unwind
- 4-7-8 breathing before bed
Weekly:
- 20+ minutes in nature
- Quality social connection
- Longer movement session
- Review what's working and adjust
When to Seek Professional Help
Self-care techniques are powerful, but sometimes professional support is necessary. Seek help if you experience:
- Persistent stress symptoms despite consistent self-care efforts
- Significant impact on daily functioning (work, relationships, basic tasks)
- Physical symptoms like chest pain, severe headaches, or panic attacks
- Thoughts of self-harm or feeling unable to cope
- Substance use to manage stress
There's no shame in seeking professional support. Therapy, counselling, or medical intervention can be life-changing.
The Bottom Line
Effective stress management requires a multi-faceted approach. The most sustainable strategy combines:
Immediate techniques (EFT tapping, breathing exercises) for acute stress moments
Natural support (adaptogens, magnesium) to build resilience over time
Lifestyle practices (sleep, movement, nature) as your foundation
Consistency matters more than perfection. It's better to practice box breathing for 2 minutes daily than to do an hour-long meditation once a month.
Individual responses vary, so experiment to find what works best for you. What helps your colleague might not be your ideal approach, and that's completely normal.
Quality supplements like Unwind can support your efforts by providing research-backed doses of ashwagandha and magnesium, but they work best as part of a comprehensive approach that includes the techniques outlined above.
Start small, be patient with yourself, and remember that managing stress is a skill that improves with practice.