Stress has become an increasingly common part of modern life, with research suggesting it has doubled since the mid-2000s, driven by pressures from work and parenting to global unrest and the rising cost of living. Ahead of National Stress Awareness Day, healthcare experts share practical ways to manage stress that can help protect physical and emotional well-being.
Recognising the warning signs
"Stress is something we encounter regularly in general practice, although patients don't always recognise it as the underlying issue," explains Embarrassing Bodies 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," she adds.
Practical steps to manage stress
Dr Harper advises starting with the basics: getting enough sleep, moving regularly, and taking proper breaks during the day. "Even a brisk 20-minute walk can help clear your head and improve your mood," she says. She also stresses 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, she recommends speaking to a GP if stress becomes a health issue, such as regularly struggling to sleep or experiencing physical symptoms.
Consistency with mealtimes is another key tip. "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," Dr Harper explains. She suggests including protein, fibre-rich carbohydrates and fruit or vegetables in meals to support consistent energy levels.
Herbal and breathing support
Some people may find herbal supplements helpful. "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," says Dr Harper. She notes that more research is needed, especially on longer-term benefits.
Research published in February 2026, reviewing 30 studies involving more than 2,200 people, suggests yoga can help reduce stress, anxiety and symptoms of depression. Susan McEwen, founder of Yoga Quarter in Ballyackamore, Belfast, recommends slowing 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."
Additional wellbeing tips
Aromatherapist Jo Kellett of Tisserand suggests essential oils for stress relief, recommending lavender for sleeplessness, frankincense to still the mind, and neroli to help you feel settled and less anxious. Pharmacist Dr Richard Middleton highlights the gut-brain connection and suggests silicic acid gel to relieve digestive discomfort such as IBS-related diarrhoea, abdominal pain and flatulence.
McEwen also advises giving yourself permission to do nothing: "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." Positive psychologist Miriam Akhtar recommends "forest bathing" in any open green space, noting that just 20 minutes in nature can induce calm and lower stress hormones. She also suggests counteracting stress with positive emotions, such as playing a pet's favourite game or dancing to an uplifting song.
By practising these tips, stressful periods should become easier to manage. However, if symptoms persist and stress is affecting daily life for longer periods, it's important to speak with a GP.
