Stress isn’t new, but the way people are experiencing it has changed.
Everything feels faster, more constant, and harder to switch off from. And while it can feel overwhelming, it’s important to understand that stress and anxiety aren’t something unusual or abnormal.
They’re responses.
“Anxiety is your body’s way of responding to pressure,” says Madeline Calfas, registered nurse and nutritionist. “It’s not something that needs to be feared, but it does need to be managed properly.”
The goal isn’t to eliminate stress completely. It’s to handle it in a way that doesn’t let it build up or take over.
Here are a few ways to approach that more realistically.
Start by getting it out of your head
One of the most common patterns with anxiety is internalising everything.
Thoughts build, situations get replayed, and over time, what might have started as a small concern can feel much bigger than it actually is.
Talking things through can help break that cycle.
“It doesn’t have to be a solution-focused conversation,” Madeline explains. “Sometimes just saying things out loud can stop them from escalating.”
Whether it’s a friend, family member, or a professional, having an outlet creates space and perspective.
Sleep plays a bigger role than most people think
When sleep is off, everything else becomes harder to manage.
Lack of sleep doesn’t just leave you feeling tired. It affects how your body responds to stress, often making situations feel more intense than they are.
“There’s a strong link between stress hormones and sleep quality,” says Madeline. “When sleep is disrupted, it becomes much harder for the body to regulate those responses.”
The challenge is that stress itself can make it harder to fall asleep, which creates a cycle.
Breaking that pattern doesn’t have to be complicated. Reducing screen time before bed, creating a consistent routine, and allowing your body time to wind down can make a noticeable difference.
What you consume matters
Diet is often overlooked when it comes to managing stress, but it plays a bigger role than people expect.
Certain foods and drinks can heighten that wired, restless feeling.
“Caffeine and stimulants can amplify symptoms of anxiety,” Madeline explains. “If your body is already under stress, adding more stimulation can make it harder to settle.”
That doesn’t mean everything needs to be cut out completely, but being aware of how your body responds is important.
On the other side, some foods can help support a more balanced state. Nutrient-dense options like eggs, fish, nuts, and foods rich in healthy fats can help stabilise energy and support overall function.
It’s less about restriction and more about balance.
Support your body, not just your mind
Managing stress isn’t only mental. There’s a physical component that often gets overlooked.
This is where additional support, such as herbal medicine or adaptogens, may come in.
“These are used to help the body better regulate its response to stress,” says Madeline. “It’s about supporting the system, not forcing it.”
It’s not something to approach blindly, but with the right guidance, it can be a helpful addition.
What to focus on instead
There’s no single fix for stress or anxiety.
And trying to remove it completely usually creates more frustration than progress.
A more realistic approach is to build small habits that help your body respond better over time.
“People often think they need a major change,” says Madeline. “But it’s usually the consistent, simple things that make the biggest difference.”
Because when stress is managed properly, it doesn’t disappear, but it does become easier to handle.
