Stress Awareness Month is a timely reminder that stress isn’t something we just push through; it affects the whole body, from our nervous system and hormones to our sleep, digestion, and emotional wellbeing.
And, with 74% of UK adults feeling so stressed at some point over the past year that they felt overwhelmed, it’s so important that we highlight how to help.
With expert commentary from Erin Viljoen, Nutritional Therapist at W-Wellness, this guide explores what stress actually is, how it affects the body and mind, and the signs you might be chronically stressed. If you’ve been looking for practical, realistic National Stress Awareness Month tips, we’re here to help you understand it more clearly and respond to it gently.
What is Stress Awareness Month?
Stress Awareness Month (SAM) is an annual campaign that helps people better understand stress, its impact on health, and the everyday steps that can support resilience. It also aims to reduce the stigma and encourage more open conversations around mental well-being.
For 2026, SAM is being marked with the Stress Management Society’s theme #BeTheChange, encouraging simple, meaningful action rather than perfection.
When is Stress Awareness Month?
Stress Awareness Month takes place every April and has been running since 1992. It extends throughout the month and offers a useful opportunity to pause, check in, and think more intentionally about the impact stress may be having on both body and mind.
While the campaign itself happens in April, the conversations it opens up are relevant all year round, especially when stress has become so common that many people no longer notice how much it’s affecting them.
What is stress?
“Stress is the body’s natural response to any demand or perceived threat,” explains Erin. “It triggers a series of physiological changes - also known as our 'fight or flight' response - designed to help us react quickly and stay safe.”
In small bursts, stress can be useful. It can sharpen focus, increase alertness, and help the body respond in the moment. “The challenge tends to come when stress becomes ongoing, and the body remains in this heightened state for longer than it was designed to.”
Rather than being just a mental or emotional experience, stress is a full-body response. It affects:
- Hormones
- The nervous system
- Digestion
- Energy production
- Sleep
How does stress affect the body?
Stress has an immediate physical effect on the body.
“In the short term, it increases heart rate, raises blood pressure, and triggers the release of hormones such as cortisol and adrenaline,” explains Erin. “This can be helpful temporarily, but it also places the body into a state of heightened alertness that affects systems we normally rely on for rest and repair.”
This is one of the clearest examples of the effects of stress on the body. Digestion can slow or become disrupted, sleep can feel lighter or more broken, and immune function may become compromised. Some people may notice headaches, muscle tension, digestive discomfort, or a general sense of feeling physically ‘wired’.
“Over time, if the stress response is constantly activated, the impact tends to go deeper. Chronic stress is linked to: Persistent inflammation, reduced immune resilience, blood sugar dysregulation and fatigue.”
It can also increase the risk of longer-term health concerns, including cardiovascular disease, because the body has less capacity to repair and restore itself properly.
How does stress affect the mind?
Stress doesn’t just affect how the body feels; it also changes how the mind functions.
“Stress has a direct impact on brain function and emotional well-being, which is why it often affects our concentration, memory, and decision-making,” Erin says.
This is where many people start to notice brain fog, forgetfulness or the feeling that even simple tasks are harder to manage. When the mind is under constant pressure, it becomes harder to focus clearly or think calmly.
“Emotionally, ongoing stress can lead to irritability, anxiety, low mood, and a sense of feeling overwhelmed,” Erin explains. “It can make everything feel more effortful, even when nothing obvious has changed on the surface. Over time, particularly when poor sleep is added into the mix, stress can also contribute to burnout and lower emotional resilience.”
What’s the difference between stress and chronic stress?
Stress and chronic stress are related, but they’re not quite the same thing.
Stress is the body’s immediate response to a challenge, demand, or a perceived threat. In the short term, it can actually be helpful, keeping you alert, helping you react quickly, and deal with what’s in front of you. Once the situation passes, the body ideally settles back into a calmer, more regulated state.
Chronic stress, on the other hand, happens when the stress response is triggered too often or never fully switches off. Instead of moving in and out of stress as needed, the body stays in a more prolonged state of tension and heightened alertness. Over time, this can place more strain on the nervous system and make it harder for the body to prioritise rest, recovery, and repair.
The typical signs you might be chronically stressed
Chronic stress doesn’t always feel dramatic. Instead, it shows up in subtle but persistent ways that can be easy to ignore at first.
“One of the most common signs is ongoing fatigue - feeling tired even after you’ve rested, or waking up without properly feeling refreshed.”
‘Heavy’ physical symptoms can include headaches, muscle tension, digestive discomfort, and a sense of feeling constantly on edge or unable to switch off. “Some people also notice they’re relying more heavily on caffeine, sugar, or convenience foods just to get through the day. Others might find that they’re picking up colds more frequently or can’t shake minor illnesses like usual.”
These patterns can become normalised so quickly, which is why Stress Awareness Month 2026 is such a useful prompt to pause and recognise them.
How diet impacts stress and the nervous system
Diet has a powerful influence on the way the body responds to stress. “The nutrients we consume help regulate neurotransmitters, stress hormones, and the nervous system itself, which means that food can either help support resilience or make stress harder to manage,” explains Erin.
For example, fluctuations in blood sugar can heighten the stress response and affect mood, energy, and concentration. Skipping meals, eating very irregularly, or relying heavily on sugary snacks can leave the body feeling less steady and more reactive.
Erin also highlights the “importance of nutrients such as magnesium, B vitamins, and omega-3 fatty acids.” When these are low, the body may find it harder to cope effectively with stress. “There is also a strong gut-brain connection, meaning digestive health can directly influence our moods, nervous system regulation, and emotional resilience.”
This is why conversations around how to relieve mind stress often need to include nutrition. Food isn’t the only answer, but it plays a meaningful part in the bigger picture.
Foods that might help to reduce stress
Certain foods provide nutrients that support the nervous system and help the body respond to stress more effectively. Erin’s approach here is not about restriction or ‘perfect eating’, but about building meals that feel grounding, balanced, and supportive.
Oily fish
Oily fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are important for brain health, mood, and healthy inflammation. Erin highlights these as “especially helpful when stress feels mentally draining” as omega-3 supports cognitive function and emotional well-being.
They can be a simple but powerful addition to the weekly routine, particularly for those who feel flat, frazzled, or mentally tired.
Whole grains
Whole gains can help support more stable blood sugar levels, which is one of the most practical ways to build stress resilience through food.
When blood sugar is more balanced, our energy and mood tend to feel steadier too.
Including foods such as oats, brown rice, quinoa, or wholegrain bread can help meals feel more sustaining, reducing the peaks and crashes that often leave stress feeling harder to manage.
Fermented foods
Erin points to fermented foods such as “yoghurt, kefir, and sauerkraut as useful additions because of the gut-brain link.” Supporting gut health may help support stress resilience, as the microbiome plays a role in moods, immune function, and nervous system regulation.
These foods don’t need to be eaten in larger amounts to be helpful, either! Small, regular servings can be a gentle way to support the body.
Regular balanced meals
One of the most overlooked National Stress Awareness Month tips is one of the simplest: eat regularly.
“Balanced meals that include protein, healthy fats, and fibre stabilise energy and mood throughout the day, rather than leaving the body chasing quick fixes.”
When stress is high, it can be tempting to skip meals or rely on caffeine and sugar to get you through. But regular, nourishing meals are often one of the most effective ways to help the nervous system feel safer and more supported.
Supplements that may support stress management
Supplements can be a helpful addition alongside food and lifestyle changes, especially when stress has been ongoing, and the body feels depleted.
Some of the best supplements for stress from a nutritional perspective include:
Inessa Magnesium
Magnesium is one of the most important nutrients for relaxation, sleep, and nervous system support. Erin often recommends it when stress is showing up as tension, poor sleep, or a sense of feeling constantly ‘on’.
Inessa Magnesium can help support the body’s ability to relax and recover, making it a useful foundation if stress has left you feeling wired, tired, or physically tense.
BodyBio Vitamin B+
B vitamins play a key role in energy production and the body’s stress response. When stress levels are high, the body can use more of these nutrients, which may leave you feeling flat, irritable, or mentally drained.
Erin highlights BodyBio Vitamin B+ as a helpful option for supporting steadier energy, focus, and nervous system function, especially if stress is affecting your motivation or concentration.
ARTAH Essential Omega-3
Omega-3 fatty acids are important for brain health, mood, and cognitive function. They can be particularly supportive when stress is affecting emotional resilience or leaving you feeling mentally groggy.
ARTAH Essential Omega-3 is one of the more foundational stress supplements, helping support both mood and your overall well-being in a steady, long-term way.
Ancient+Brave True Ashwagandha
Ashwaganda is an adaptogen, meaning it helps the body adapt to stress more effectively over time. Erin recommends it for people whose stress feels persistent and draining, rather than occasional.
Ancient+Brave True Ashwagandha may be especially helpful when stress is affecting energy and your ability to switch off.
Natroceutics Saffron Bioactive
Saffron is used to support emotional well-being, and it may be a good option when stress is having more of an impact on your mood.
Natroceutics Saffron Bioactive can offer gentle support when stress is leaving you feeling low, irritable, or emotionally stretched, making it one of the more interesting supplements for stress with mood in mind.
For a tailored supplement approach to health and stress management, W-Wellness offers 30-minute consultations with a nutritionist who will create a supplement plan bespoke to an individual’s health goals, needs and medical history.
Simple lifestyle habits to lower stress
Simple, consistent lifestyle changes can make a big difference in how the body handles stress.
Prioritising good-quality sleep
Sleep is one of the body’s main opportunities to repair, regulate, and recover. “Prioritising a regular sleep routine, winding down properly in the evening and creating space for real rest can help strengthen your overall stress resilience.”
When sleep improves, your mood, energy, and coping capacity usually improve alongside it.
Regular movement
Movement helps regulate the stress response and gives the body a healthy outlet for accumulated tension. “This doesn’t need to mean intense exercise,” says Erin, “walking, stretching, gentle stretch work or time outdoors can all be great options.”
The aim is consistency, not pressure. A little movement most days can go a long way in helping the nervous system feel more balanced.
Taking short breaks
“Stress often builds when the body and mind aren’t given a chance to come down.” Taking small breaks during the day, even just a few minutes to pause, breathe, step outside, or look away from the screen, can help interrupt that cycle.
Over time, these moments support a steadier, more regulated response to everyday pressure and are among the most practical ways to relieve mental stress.
Manage stress with W-Wellness today
April is Stress Awareness Month, but the effects of stress don’t begin and end with one awareness campaign. Stress can shape the way we feel physically, mentally, and emotionally every day, often more quietly than we realise.
If stress has been affecting your sleep, mood, digestion, or energy, we offer expert support that feels practical and personalised. You can explore thoughtfully selected stress supplements, or book a 30-minute consultation with a W-Wellness nutritionist for a more bespoke plan tailored to your needs.
