No way this common health condition should be seen as normal

Stress has become an increasingly familiar part of modern life, with research suggesting it has doubled since the mid-2000s – with pressures ranging from work and parenting to global unrest and the rising cost of living. With National Stress Awareness Day on Wednesday, healthcare experts share practical ways to manage stress that will help protect physical and emotional well-being. “Stress is something we encounter regularly in general practice, although patients don’t always recognise it as the underlying issue,” explains Embarrassing Bodies GP Dr Dawn Harper.

“In small doses, stress can be beneficial, helping us stay focused and respond to challenges. However, when it becomes chronic, people may experience headaches, digestive problems, difficulty sleeping, palpitations or persistent fatigue, as well as effects on their blood pressure, mood and relationships without realising that stress could be contributing to these symptoms. What’s concerning is how many people simply accept feeling stressed as part of modern life. My advice is to recognise the warning signs. We shouldn’t wait until we’re completely overwhelmed before taking action.

Here experts share their eight top tips:

“Start by looking at the basics,” says Dr Harper. “Are you getting enough sleep? Are you moving regularly? Are you taking proper breaks during the day? Even a brisk 20-minute walk can help clear your head and improve your mood. Secondly, don’t underestimate the importance of talking. Sharing your worries with a friend, partner or colleague can help put things into perspective. We often underestimate how much bottling things up affects us. Finally, learn to recognise when stress is becoming a health issue. If you’re regularly struggling to sleep, experiencing physical symptoms or finding everyday situations difficult to manage, speak to your GP.”

Be consistent with mealtimes

When stressed, some people lose their appetite or skip meals, while others find themselves snacking more throughout the day. “One of the simplest things you can do is try to keep some structure to your eating because going for long periods without food can leave you feeling tired, irritable and struggling to concentrate, which isn’t particularly helpful when you’re already feeling stressed,” Dr Harper explains.

“Try to include some protein, fibre-rich carbohydrates and fruit or vegetables in your meals as this will help you get the nutrients you need and support more consistent energy levels throughout the day.”

Herbal support

Some people may find a herbal supplement helpful to manage periods of stress. “A review of nine clinical trials found that taking ashwagandha supplements not only reduced the production of cortisol, a hormone involved in the body’s stress response, but also helped lessen people’s feelings of stress and anxiety compared with a placebo,” says Dr Harper. “We still need more research, especially into the longer-term benefits, but it’s certainly an interesting option for people looking for a little extra support with managing stress.” (Try Healthspan Ashwagandha Relaxation Support – £12.99 for 60 capsules)

Research published in February 2026, reviewed 30 studies involving more than 2,200 people and suggests that yoga can help reduce stress, anxiety and symptoms of depression. Susan McEwen, founder of Yoga Quarter in Ballyackamore, Belfast, says: “Stress often shows up physically, through tight shoulders, shallow breathing and a racing mind. One of the simplest ways to calm the nervous system is to slow your breathing. Try inhaling gently for four counts and exhaling for six. Repeat for two minutes. Lengthening the exhale can encourage the body’s relaxation response and bring a sense of calm.

Harness the power of aromatherapy

Jo Kellett, aromatherapist and essential oil expert at Tisserand says, “Research tells us that certain chemical components within essential oils can help calm breathing, soothe digestion, ease worry or overthinking, and support better sleep; all common symptoms of stress and anxiety. Their therapeutic actions make them valuable allies in managing stress. Jo suggests trying essential oils with therapeutic properties known to help alleviate stress. “Whether that be a roller ball for on-the-go support, or a carefully blended diffuser oil for use at work or home, essential oils can offer a gentle and effective way to support your wellbeing and bring a little more balance to your day.”

She recommends: Lavender for sleeplessness, the grounding aroma of Frankincense to still your mind and deepen your breath, or Neroli, often cited as the ‘rescue remedy’ of essential oils to help you feel settled and less anxious.

Digestive issues

We’ve all had experiences where stress affects the gut, such as a sensation of butterflies in the tummy, but if you have a particularly sensitive gut, or suffer from Irritable Bowel Syndrome (IBS), the digestive system will react even more in stressful situations. Pharmacist Dr Richard Middleton says: “The gut contains millions of nerve cells that communicate with the brain through a system called the gut-brain connection. When working optimally, digestion works well, but when stress is experienced, embarrassing digestive symptoms can be triggered.

“During stressful periods, try taking silicic acid gel to bring a range of digestive symptoms under control. Known as enterosorbent gels, they coat the digestive tract with a soothing and protective lining that relieves digestive discomfort such as IBS-related diarrhoea, abdominal pain and flatulence.”

Dr Middleton suggests Silicolgel sachets which can be tucked in a bag or pocket and taken up to three times a day when symptoms strike (£11.75, 12 x 15ml travel-sized sachets, Boots, Amazon).

“We’re so conditioned to being busy. Yoga teaches us that rest is essential, not a luxury,” Susan McEwen explains. “Just five minutes lying comfortably, relaxing your muscles and focusing on your breath can help ease tension. You don’t need an hour on a yoga mat. Sometimes doing less is exactly what our minds and bodies need.”

Find a green space and go ‘forest bathing’

Miriam Akhtar is a Positive Psychologist and author of The Little Book of Happiness (Gaia Books, £7.99). She says: “Forest bathing is considered a healing therapy in Japan, but you don’t need access to a forest to practise it; any open green space will do. Immersing yourself in a natural environment can be deeply refreshing. Just 20 minutes in nature can induce a state of calm, activating the body’s parasympathetic nervous system, lowering stress hormones, replenishing energy stores and building vitality.”

Stand in one spot and open yourself up to the forest or green space through your senses: vision, sound, touch, sensations and smell. Look around. What can you see? Foliage, trees, sky. What can you hear? Notice birdsong, wind in the trees or the rustling of leaves. What can you touch? Pick up twigs, leaves or stones and feel their texture. Breathe. Feel the air in your lungs and on your skin. Savour the smells of nature around you.

Counteract stress with positivity

“Positive emotions help us to bounce back from negativity and ‘undo’ the effects of stress on the body, calming the heart and lowering blood pressure,” Miriam explains. “The next time you have a stressful experience, try doing something that makes you smile and notice how it helps you recover your composure. This might be playing your pet’s favourite game for five minutes and seeing their joy or create your own kitchen disco by dancing to an uplifting song for a minute or two.”

By practising some of the above wellbeing tips, stressful periods should become easier to manage. However, if symptoms persist and stress is affecting your daily life for longer periods, it’s important to speak with your GP.