Health Topic
Trending Articles / Health /Stress/Calm/Busy
Bring Calm to Your Busy Life
Practical strategies to manage stress, protect your energy, and support your body naturally.
November 5, 2024 | By Kelley R Kirchner, DC, DABCI
Understanding Stress and How It Affects You
Stress is something everyone experiences, but it can feel overwhelming when it starts affecting your sleep, energy, or mood.
The good news is that not all stress is harmful—your body can handle it, and you can learn ways to manage it effectively.Some stressors are outside your control, but many are within your reach.
By focusing on what you can influence, you can reduce unnecessary tension and feel more balanced. If you want a deeper look at how stress affects your energy, you can also check out our articles on fatigue and cortisol.
How Stress Shows Up in Your Body and Mind
Stress doesn’t just show up as worry or anxiety. It can influence your:
Energy levels:
Constant stress can leave you feeling drained.
Sleep patterns:
Stress can make it harder to fall asleep or stay asleep. (See our article Why You’re Not Sleeping for more.)
Hormone balance:
Stress affects cortisol, the hormone that regulates energy and alertness.
Mood and focus:
Even small, everyday stressors can make concentration and patience harder.
Recognizing how stress shows up in your body is the first step toward taking control.
Managing Stress Without Trying to Control Everything
Not all stress is avoidable. Traffic, work deadlines, or unexpected life events will happen. But you can control your response to many stressors. This includes:
Daily habits:
Sleep routines, movement, and nutrition all influence how your body reacts to stress.
Mindset and perspective:
Accepting what you cannot change can reduce the energy spent fighting it.
Small rituals of calm:
Breathing exercises, journaling, meditation, or short walks can help reset your nervous system.
The idea isn’t to eliminate stress completely, but to manage what’s manageable and mitigate what you can’t.
Practical Ways to Reduce Daily Stress
Here are some gentle, actionable ways to support your body and mind:
Movement and exercise:
Even a 15–20 minute walk can help reduce stress hormones.
Breathing exercises:
Short, deep breathing or mindfulness pauses throughout the day calm the nervous system.
Time outdoors:
Nature can improve mood and reduce tension.
Enjoyable activities:
Hobbies, music, or creative projects help restore balance.
Healthy routines:
Consistent wake-up times, balanced meals, and regular movement can stabilize energy and cortisol.
When Stress Feels Like Too Much
Sometimes stress can feel overwhelming even when you’re doing everything “right.” That’s normal. Signs you might need extra support include:
Feeling drained or fatigued despite good sleep and nutrition (see our fatigue article).
Trouble sleeping, staying asleep, or waking up unrested (see our sleep article).
Feeling emotionally reactive or anxious most days.
Reaching out for help doesn’t mean failure. It means you’re taking steps to protect your health and energy. A health guide or professional can help you identify patterns, provide support, and suggest strategies tailored to you.
Bringing It All Together: Control, Calm, and Acceptance
Stress isn’t something you have to conquer completely. It’s a signal, just like fatigue or disrupted energy, that your body is asking for attention. By focusing on what you can control—habits, routines, mindset—you create a foundation for better energy, clearer thinking, and improved mood.
For the stressors you cannot change, acceptance and gentle coping strategies can reduce their impact. Small, consistent actions add up over time. Just like with fatigue or cortisol rhythms, it’s the patterns you build that make the biggest difference.
Nutrients That Help You Handle Stress
Supplements can be a helpful layer of support when stress has been running the show for a while. They don’t replace the foundations (sleep, movement, nutrition, and nervous system regulation), but they can help your body respond more smoothly while you rebuild those habits.
Think of these as “supportive tools,” not a sign that anything is wrong with you.
Magnesium (Nervous System Calm + Muscle Relaxation)
Magnesium is one of the most reliable nutrients for stress because it supports the nervous system’s ability to shift out of tension and into recovery. It can also help with tight muscles, stress-related headaches, jaw clenching, and sleep quality.
Many people don’t realize how quickly magnesium can get depleted during chronic stress. When it’s low, the body often feels more reactive—physically and emotionally.
What to look for:
Magnesium L-threonate is the form I usually recommend first for stress support, especially when the main issue is mental tension, racing thoughts, or trouble winding down.
Magnesium glycinate is a good second choice and can still be calming, particularly for sleep.
Magnesium citrate is more of an “if needed” option when constipation is also a concern, but it’s generally not as targeted for stress support and is more likely to cause loose stools.
Who it’s most helpful for:
People who feel tense, restless, wired-but-tired, or who struggle with sleep.
Cautions:
Magnesium can lower blood pressure slightly, so if you already run low, start with a smaller dose. If you have kidney disease, check with your provider first.
B Vitamins (Stress Resilience + Energy Support)
B vitamins are essential for energy production and nervous system function, and stress increases your body’s demand for them. When B vitamins are running low, stress tends to feel heavier—fatigue worsens, mood is more fragile, and mental clarity drops.
This is especially important if you feel like stress has been draining you for a long time and you’re not bouncing back the way you used to.
What to look for:
A balanced B-complex is usually better than taking one B vitamin alone. Some people do better with active forms such as methylfolate and methylcobalamin (or hydroxycobalamin if methylated forms feel too stimulating). Avoid very high-dose formulas if you tend to feel anxious.
Who it’s most helpful for:
People with fatigue, brain fog, low motivation, or a sense of being “emotionally depleted.”
Cautions:
If a B-complex makes you feel jittery, it may be too strong or not the right form for you. Start low and take earlier in the day.
L-Theanine (Calm Focus + Overthinking Support)
L-theanine is one of my favorite gentle options for stress because it supports calm without sedation. It helps take the edge off mental tension and can be especially helpful when your stress shows up as racing thoughts or constant overthinking.
It’s a great tool for people who want to feel more steady during the day, not knocked out or “drugged.”
What to look for:
Look for pure L-theanine in a simple formula, or a blend that pairs it with calming nutrients like magnesium. It works well for daytime use and can also be taken in the evening if your mind won’t shut off.
Who it’s most helpful for:
Paragraph spaPeople who feel mentally overstimulated, anxious, or stuck in a loop of thoughts.cing at 10 above and below
Cautions:
L-theanine is generally well tolerated, but if you’re on medication for anxiety or mood, check with your provider before combining multiple calming agents.
Adaptogens (Stress Recovery + Resilience Support)
Adaptogens are herbs that support the body’s ability to adapt to stress over time. They don’t “erase stress,” but they can help smooth out the highs and lows when your nervous system has been under pressure for too long.
These nutrients are especially helpful when stress has shifted from an occasional event to a chronic state—and your body feels like it can’t fully reset.
What to look for:
Common adaptogens include ashwagandha, rhodiola, holy basil (tulsi), and eleuthero. Quality matters here, so look for standardized extracts and formulas that use meaningful doses rather than tiny amounts of many herbs.
Who it’s most helpful for:
People who feel chronically stressed, depleted, and less resilient than they used to be.
Cautions:
Some adaptogens can interact with thyroid medication, autoimmune conditions, pregnancy, or certain antidepressants. If you take medication or have a complex health history, check with your provider before using adaptogens.
Omega-3s (Brain Support + Mood Stability)
Omega-3 fatty acids don’t always get marketed as “stress support,” but they should. They support brain function, inflammation balance, and mood stability—especially when stress has been ongoing.
If stress makes you more irritable, emotionally flat, or mentally worn down, omega-3s can be a very steady, foundational support.
What to look for:
Choose a high-quality fish oil or algae-based omega-3 with meaningful EPA and DHA amounts. Look for third-party testing and freshness standards (rancid fish oil is more common than most people realize).
Who it’s most helpful for:
People who feel moodier under stress, or who don’t eat fatty fish regularly.
Cautions:
If you take blood thinners or have a bleeding disorder, check with your provider before using higher-dose omega-3s.
Probiotics (Gut–Brain Support)
Stress and digestion are deeply connected. When stress is high, it’s common to notice more bloating, reflux, irregular stools, or a “sensitive stomach.” And when digestion is off, the nervous system often feels less stable too.
Supporting the gut can help take some load off the stress response—especially for people whose stress shows up physically.
What to look for:
Look for a multi-strain probiotic with clearly listed strains, a meaningful dose, and strong manufacturing quality. Some people do best starting low and increasing slowly.
Who it’s most helpful for:
People who notice digestive symptoms during stressful seasons, or who feel like their gut has never been the same since a long stretch of stress.
Cautions:
If you have a compromised immune system or significant gut disease, probiotics should be chosen with guidance from your provider.
Sleep Support Nutrients (When Stress Disrupts Sleep)
When stress affects sleep, everything gets harder. Your brain becomes more reactive, cravings increase, recovery slows, and even small stressors can feel overwhelming.
Certain nutrients can help support sleep more gently—especially if your main issue is staying “stuck” in a stressed state at night. Check out Why You’re Not Sleeping for more info on ways to improve sleep.
Remember…
You don’t need to take all of these. In fact, you shouldn’t.
Pick one or two that match what your body is asking for right now, keep it simple, and give your system time to respond. The goal isn’t to “fix” you—it’s to support your body while you rebuild stability from the inside out.
If you’d prefer a simple place to start, we’ve curated a small collection of supplements chosen for quality and effectiveness. This is completely optional and designed for those who want to move forward without additional research.
Finding Support and Guidance When Stress Builds
If you want help connecting all the pieces—sleep, cortisol, energy, and stress—working with a health guide can make it easier. Personalized guidance can help you identify patterns, implement gentle changes, and find strategies that fit your life. You don’t have to manage stress alone—small, thoughtful steps can restore balance and energy over time.
Finding Calm That Fits Your Life
If this article resonates — whether you’re juggling multiple responsibilities, managing stress from chronic health issues, or taking medications that complicate your body’s response — you may benefit from personalized guidance. Stress and overwhelm can affect your hormones, sleep, energy, and overall wellness, and small, targeted changes often make the biggest difference.
We offer individualized coaching to help you: • Identify the sources of stress and their impact on your body • Explore lifestyle, nutritional, and behavioral strategies to restore calm • Create a plan tailored to your life and health needs
Use the form below to reach out, and we’ll respond personally to help you determine the best next steps for your situation.
Choosing Support That Makes Sense for You
Q: ‘’How do I know the supplements I’m choosing are good quality?''
Not all supplements are made the same, even if the labels look similar. Quality depends on where the ingredients come from, how much is actually included, and how well your body can absorb them. Some products are made to be inexpensive, not effective. Choosing well-made supplements can make a real difference in how your body responds.
Q: ‘’Why do some supplements work for one person but not another?''
You are unique. Your digestion, stress levels, sleep, and overall health all affect how supplements work in your body. A product that helps someone else may not be the right fit for you. Supplements support your body’s natural processes, so results depend on what your body needs and what’s already going on.
Q: ‘’Can I just buy the same supplements I see recommended everywhere?''
You can, but popular doesn’t always mean appropriate. Many recommendations are very general and don’t consider individual needs. Some products also contain low doses or extra ingredients that don’t add much value. Choosing supplements based on your goals, rather than trends, usually leads to better results.
Q: ‘’How long does it take to notice a difference from supplements?"
Supplements aren’t quick fixes. They work by supporting your body over time. Some people notice changes quickly, while others need longer. Consistency matters, and results are often gradual. Small improvements can add up when you stay steady.
Q: ‘’Do I need to take supplements forever?"
Not always. Some supplements are helpful for a specific phase of life or when targeting specific health challenges. Others may be useful longer term. The goal isn’t to take more supplements, but to give your body what it needs when it needs it.
Q: ‘’How do I avoid taking supplements that don’t actually help me?"
Taking random supplements can get expensive and frustrating. It helps to start with a clear reason for what you’re taking and to choose products that match that goal. When supplements are chosen with intention, there’s less guesswork and better use of your time and money.
Q: "Why do you offer supplements through your own store instead of just listing recommendations?"
Sorting through thousands of supplement options can feel overwhelming. We choose products based on quality, ingredients, and how well they’re used in the body. Offering them in one place makes it easier to find options that meet those standards without having to research everything on your own.
Q: "When would someone benefit from working with a health guide instead of going it alone?"
Some people enjoy figuring things out on their own. Others want help creating a clear plan and understanding where to focus first. Working with a health guide can be helpful when you want personalized support, a bigger-picture view, or help connecting the dots.
Q: "What if I just want to start small?"
Starting small is perfectly okay. One or two well-chosen steps can be enough to get going. Learning more about your options is a great place to begin, and you can always build from there at your own pace.
Taking the Next Step When You’re Ready
Sometimes your health journey benefits from a bit of guidance. We offer personalized coaching to help you make sense of your options, connect the pieces, and create a plan that fits your unique needs.
If one-on-one support feels like the right next step, you’re welcome to reach out using the form below. We’ll respond personally and help you decide what makes sense.
Prefer to begin on your own? You can explore our thoughtfully curated supplement options at any time.
Quick Summary
Stress Less and Find Calm in Daily Life
Understanding Stress and Its Impact
Stress isn’t inherently bad, but when it starts to affect sleep, energy, mood, or focus, it becomes something worth addressing. It helps readers recognize both physical and mental signs of stress and emphasizes that not all stress is within our control.
Mindset and Daily Habits Matter
Rather than trying to eliminate stress completely, the page highlights practical ways to influence your body’s stress response. This includes focusing on routines like sleep, movement, balanced meals, and perspective shifts that support resilience.
Actionable, Everyday Stress‑Reducing Strategies
The article offers gentle, manageable practices you can use daily—such as short walks, breathing exercises, time outdoors, enjoyable hobbies, and consistent routines—to help stabilize energy and calm your nervous system
Recognizing When Extra Support Is Helpful
Even with good habits, stress can sometimes feel overwhelming. It encourages reaching out for professional guidance if needed, framing this as a proactive and practical step toward balance rather than a sign of failure.
Focus on Control and Acceptance
A central theme is differentiating between what you can control (habits, routines, mindset) and what you can’t (external stressors). Acceptance of this distinction is presented as a key way to reduce stress’s impact over time.
Small Steps Add Up
Finally, the page reassures readers that small, consistent changes—not dramatic overhauls—are where meaningful progress toward calm and balance happens.
If you’d prefer a simple place to start, we’ve curated a small collection of supplements chosen for quality and effectiveness. This is completely optional and designed for those who want to move forward without additional research.
BeYourOwnDoc
BeYourOwnDoc is a division of Natural Solutions Group, LLC, Ballwin, MO