Managing Stress in Everyday Life: Practical Ways to Cope

What is stress?

Stress is a state of worry or mental tension caused by a difficult situation. It is a natural human response that helps us react to challenges and threats. Short-term stress can sometimes be useful, but prolonged or high levels of stress can affect both the mind and the body. ^{[1, 14]}

In today’s fast-paced world, effective stress management is important for supporting both mental and physical well-being. Chronic stress can affect sleep, digestion, mood and other aspects of health. Learning healthy ways to cope with stress may help support overall well-being in daily life. ^{[1, 14, 15]}

What are common signs of stress?

Stress can look different from one person to another. Common signs include: ^{[1, 14, 15]}

• Emotional changes: feeling worried, irritable, frustrated, sad, or overwhelmed.
• Thinking changes: difficulty concentrating, making decisions, or switching off from worries.
• Sleep changes: difficulty falling asleep, waking frequently, or experiencing poor-quality sleep.
• Physical symptoms: headaches, muscle tension, stomach discomfort, changes in appetite, or low energy.
• Behaviour changes: withdrawing from others, relying more on alcohol or other substances, or finding it harder to maintain normal routines.

When stress symptoms persist or begin to interfere with daily functioning, they may overlap with symptoms of anxiety, depression or other health conditions, and may warrant further assessment. ^{[1, 14, 15]}

How can you manage stress in everyday life?

Stress management usually works best when you build several simple habits into your routine rather than relying on one technique. Start with the areas below and choose changes that feel realistic and manageable for you. ^{[1, 14, 15]}

Can natural supplements help with stress?

Nutritional supplements are intended to complement a healthy lifestyle. They should not be used as a substitute for adequate sleep, regular meals, physical activity, social support or professional care when stress is persistent or severe. Evidence varies depending on the ingredient, dose, formulation, and individual product. ^{[1, 2–8, 16–19]}

Can B-complex vitamins support mood and stress?

B vitamins, including vitamins B6, B9 and B12, are involved in normal brain function and the production or metabolism of neurotransmitters linked with mood. However, taking additional B vitamins does not necessarily relieve stress or improve mood in everyone. Supplementation may be most appropriate when there is a nutritional need or a risk of deficiency. ^{[1, 2]}

Does magnesium help with stress or sleep?

Magnesium is an essential nutrient involved in normal nerve and muscle function. It is sometimes referred to as a “relaxation mineral”, although this is not a clinical term. Some reviews suggest that magnesium supplementation may have potential benefits for subjective stress, anxiety, or sleep in certain groups, but the overall evidence is limited and is not strong enough to assume that magnesium will relieve stress or improve sleep for everyone. ^{[1, 3, 4, 18]}

Does ashwagandha help with stress?

Ashwagandha is an herbal supplement sometimes described as an adaptogen. Some studies suggest that certain ashwagandha preparations may help reduce perceived stress or support sleep in some people, but many studies are small and use different extracts, doses, or formulations. Evidence for anxiety remains less clear. ^{[1, 5, 17]}

Ashwagandha may cause side effects such as drowsiness or stomach upset and has been associated with rare cases of liver injury. It should be avoided during pregnancy and breastfeeding and may not be suitable for people with certain thyroid or autoimmune conditions. It can also interact with medicines. Speak with a healthcare professional before using ashwagandha, particularly if you take medication or have an existing health condition. ^{[1, 17]}

What about L-theanine?

L-theanine is an amino acid naturally found in tea. Small studies have explored whether L-theanine may support relaxation, attention and a calm but alert state, and the evidence is less established than for lifestyle approaches to stress management. L-theanine is therefore best viewed as an optional supplement rather than a primary approach to manage stress. ^{[1, 6]}

Can lavender aromatherapy reduce stress?

Lavender is widely used in aromatherapy for relaxation. Some people may find the scent calming, but current evidence is not strong enough to conclude that inhaled lavender reliably reduces stress, or treats anxiety or sleep problems. Lavender products may cause side effects in some people and may interact with medicines that cause drowsiness. ^{[1, 7, 19]}

Can probiotics support the gut-brain axis?

The gut and brain communicate through the gut-brain axis, and researchers are studying how the gut microbiome may be involved in mood and stress responses. Probiotics are an active area of research, but evidence is still limited and varies between probiotic strains and products. There is not yet enough evidence to recommend a specific probiotic strain or product as a reliable way to manage everyday stress. ^{[1, 8]}

When should you get professional help for stress?

Speak with a doctor, counsellor or other qualified mental health professional if stress is persistent, continues to worsen, or starts affecting your work or studies, sleep, relationships, appetite, concentration, or ability to manage daily activities. It is also important to seek help if you are using alcohol or other substances more often as a way of coping. ^{[1, 14, 15]}

How can a pharmacist help with everyday stress?

A pharmacist can help you review over-the-counter supplements, check for potential interactions with your regular medicines, discuss appropriate product use, and identify symptoms that may need assessment by a doctor or mental health professional. This can be particularly useful if you take several medicines, have an existing health condition, are pregnant or breastfeeding, or are considering herbal supplements such as ashwagandha. ^{[1, 17, 18, 19]}

You can learn more about CARiNG Pharmacy Services or find your nearest CARiNG Pharmacy for personalised advice.

Bottom line

Managing stress effectively starts with healthy lifestyle habits. Regular movement, relaxation skills, balanced meals, good sleep, and social support form the foundation of stress management. Supplements may be useful for some people, but they should be chosen carefully and used alongside healthy habits rather than as a stand-alone solution. ^{[1, 9–15]}

Visit your nearest CARiNG Pharmacy to speak with a pharmacist about practical steps you can take to manage stress in your daily life. If stress persists, worsens, or affects your ability to function, seek professional support from a qualified healthcare professional. ^{[1, 14, 15]}

Useful resources

• World Health Organization – Stress
• Centers for Disease Control and Prevention – Managing Stress
• NCCIH – Stress
• NCCIH – Ashwagandha: Usefulness and Safety
• NIH Office of Dietary Supplements – Magnesium

Frequently asked questions about stress management

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