Stress has become an increasingly familiar part of modern life. Research suggests perceived stress has almost doubled since the mid-2000s, with pressures ranging from work and parenting to global unrest and the rising cost of living.
Ahead of National Stress Awareness Day, 4 November 2026, healthcare experts share practical ways to recognise and manage stress that will help protect our physical and emotional wellbeing.
“Stress is something we encounter regularly in general practice, although patients don’t always recognise it as the underlying issue,” explains 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,” advises Dr Harper.
Practical Strategies for Managing Stress
Acknowledge stress
“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 meal-times and look at your B vitamins
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.”
William Jordan, nutrition advisor at Viridian says, ‘The adrenal gland needs magnesium, B vitamins, and vitamin C to produce cortisol.”.
For those looking to supplement their intake, Viridian High B5 Complex + Vit C combines B vitamins with vitamin C. Vitamin B5 contributes to normal mental performance and helps reduce tiredness and fatigue. Available at Natures Way in Ballyhackamore and via independent health food stores here.
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[i],” 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).
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 (silicol.co.uk) 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).
Harness the power of aromatherapy
Jo Kellett, aromatherapist and essential oil expert at Tisserand (www.tisserand.com) 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.
Breathe away stress and relax
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, (yogaquarter.com) 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.”
Give yourself permission to do nothing
“We’re so conditioned to being busy. Yoga teaches us that rest is essential, not a luxury,” Susan 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.”
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.
