Managing Stress in Tough Times: Lifestyle Habits & Natural Supplements That Help

Paula Gallagher on 06/23/2025

Let’s face it—life can be overwhelming. Whether it’s global uncertainty, financial stress, family responsibilities, or just the fast pace of modern life, stress is something we all experience. During tough times, that stress can become constant and feel difficult to manage.

Here’s the good news: While we can’t always control our external circumstances, we can control how we respond. With the right lifestyle habits and targeted natural stress support, you can build resilience, restore calm, and better support your mind and body.

How Stress Affects the Body

Stress isn’t just “in your head.” Chronic stress creates widespread effects on your physical and emotional health. It can negatively impact:

Hormones (especially cortisol)
Sleep quality
Blood sugar regulation
Immune function
Digestive and gut health
Mood, memory, and focus

If left unmanaged, long-term stress increases the risk of anxiety, depression, fatigue, burnout, weight gain, and even cardiovascular disease.

6 Lifestyle Changes to Reduce Stress Naturally

1. Improve Sleep Hygiene

Aim for 7–9 hours of restful sleep each night
Stick to a consistent sleep schedule
Avoid screens 60 minutes before bed
Try magnesium glycinate or calming herbal teas like chamomile

2. Move Your Body Regularly

Exercise lowers cortisol and boosts endorphins
Choose enjoyable movement: yoga, walking, dancing, strength training
Even 20 minutes a day can improve stress response

3. Practice Mindfulness & Deep Breathing

Try box breathing (inhale-hold-exhale-hold) or 4-7-8 breathing
Use meditation apps like Calm or Headspace
Just 5 minutes of mindful breathing can reset your nervous system

4. Limit News & Social Media Consumption

Set healthy time boundaries for social media
Replace doom-scrolling with reading, music, or creative hobbies
Take intentional breaks to protect your mental energy

5. Eat for Stress Resilience

Prioritize whole foods rich in B vitamins, magnesium, and omega-3s
Stabilize blood sugar with protein and fiber at every meal
Minimize caffeine and alcohol, which can heighten anxiety

6. Stay Connected

Talk with a friend, family member, or therapist
Maintain a support network—even virtually
Social connection buffers the effects of chronic stress

Top Natural Supplements for Stress Relief

While lifestyle is foundational, certain natural supplements can support your body’s ability to adapt to stress.

1. Adaptogens (Ashwagandha, Rhodiola, Holy Basil)

These herbal remedies help the body adapt to physical and emotional stress.

Ashwagandha can lower cortisol and reduce anxiety
Rhodiola supports stamina and focus under pressure
Holy Basil promotes a balanced mood

2. Magnesium

Essential for relaxation and nervous system support

Magnesium glycinate or citrate are great for sleep and stress relief

3. L-Theanine

An amino acid found in green tea that promotes calm focus without sedation

Supports mental clarity and reduces anxiety symptoms

4. B-Complex Vitamins

Crucial for nervous system health, energy, and mood

Especially useful during burnout, fatigue, or nutrient depletion

5. GABA or PharmaGABA

A naturally calming neurotransmitter

Supports relaxation and sleep quality without being habit-forming

Getting Started: Simple Steps for Stress Support

You don’t have to overhaul your entire life to see improvements. Begin with:

Adding magnesium before bed to improve sleep
Taking a 10-minute walk with deep breathing
Swapping coffee for herbal tea in the afternoon

Remember, stress may be unavoidable—but it doesn’t have to be unmanageable. With the right habits, supplements, and support, you can build more emotional balance and energy—even during uncertain times.

Find Your Calm—We’ll Help You Get There

If you’re feeling overwhelmed or unsure where to start, we're here to help.
👉 Book a wellness consultation with a Village Green expert to get customized supplement recommendations, diet tips, and support tailored to your stress concerns.

Or visit us in person or online at myvillagegreen.com to explore our professional-grade stress formulas and adaptogens.

FAQs About Managing Stress Naturally

What are the best supplements for stress relief?

Adaptogens like Ashwagandha and Rhodiola, magnesium, L-theanine, B-complex vitamins, and GABA are effective natural options for managing stress.

How long do natural supplements take to work?

Some supplements, like L-theanine, work within 30–60 minutes. Others, like adaptogens and B-vitamins, may take a few weeks for noticeable benefits.

Can I take these supplements with medications?

Always consult a healthcare provider or pharmacist before combining supplements with medications.

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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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