From busy mornings to late-night to-do lists, modern life rarely slows down. While we can’t remove every stressor in life, there are lots of ways to support your nervous system and build resilience. As a nutritionist, I focus on simple strategies that help regulate stress levels and keep you feeling calmer and more balanced day to day. Here are a few I often come back to.
Create a Calming Morning Routine
I focus on a morning routine that leaves me feeling calm, this means getting outside into the natural light ideally within half an hour of waking for a walk which helps to gently wake me up, and I might listen to a meditation for calm, rather than getting into a podcast that’s too stimulating for my mind.
I make sure to have breakfast to nourish my body including eggs, Greek yoghurt or protein powder to make sure I’m well fuelled for the day ahead. Including protein at breakfast is a great way to balance your blood sugar levels supporting steady energy, improving mood and reducing irritability caused by energy spikes and crashes.
Limit Your Caffeine Intake
I try to be mindful with caffeine. While I sometimes enjoy the initial energy boost coffee gives me, I know it often leaves me feeling wired and then crashing later in the afternoon. That rollercoaster isn’t ideal for our energy levels. I find green tea a much better option for steady energy. It contains L-theanine, an amino acid that works synergistically with caffeine to promote a calmer, more focused state of alertness without the same sharp spike and crash.
I also recommend looking at coffee alternatives such as the KIKI Health Organic Decaffeinated Mushroom Coffee, which blends organic decaffeinated coffee with functional mushrooms like lions mane and reishi to provide a lift while supporting focus. It feels like a comforting ritual without overstimulating my nervous system. Reishi is a great mushroom for relaxation and nervous system support, it also comes in a power you can stir into your favourite warm drink, works really well in a hot chocolate to help you wind down in the evening and get that sweet treat feeling without reaching for the biscuits.
Incorporate Breathwork
I’ll try to get outside in my lunch break even for 15 minutes, it lifts my mood, lowers stress hormones and resets my energy for the afternoon. And if I find myself feeling stressed at certain points during the day, I know if I take 3–5 really big, deep breaths, inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6–8 seconds, I can instantly feel my body relaxing. I definitely recommend giving it a try in a stressful moment; it’s a simple way to reset your nervous system wherever you are.
Support Your Sleep Cycle
I also prioritise my sleep. It’s one of the most powerful regulators of the nervous system, even one poor night of sleep can raise cortisol levels and reduce stress resilience the following day. The body loves routine, so going to bed at the same time can not only help you fall asleep more quickly but can improve your sleep quality, too. I also try to swap screen time for something more relaxing like reading, or a warm bath, and switch from bright lights to lamp lights in the evening to help trigger the release of melatonin. I’ll add magnesium bath salts to my bath and take a magnesium supplement 30 minutes before bed, the Inessa magnesium contains magnesium bisglycinate which is a highly absorbable, gentle form that supports relaxation and restful sleep.
