Finding your calm

Natural ways to support the nervous system and restore emotional balance

Stress is part of modern life, but sometimes it can leave us feeling overwhelmed and burnt out. In order to create calm, we need to give our nervous system the support it needs to cope, recover and rebalance. Here are some practical, natural strategies to help ease stress, calm your mood and support emotional resilience.

Rethink your relationship with caffeine
“Caffeine is a stimulant that increases the release of cortisol and adrenaline, which are the body’s stress hormones,” says Maz Packham, a nutritional therapist at W-Wellness (w-wellness.co.uk).

“We know a morning coffee can help us feel more awake and while it may boost alertness for a short period of time, excess caffeine can contribute to racing thoughts, irritability and heightened feelings of anxiety. It can also disrupt sleep quality in some individuals which is why it’s better to drink your caffeine in the morning. By reducing caffeine intake or switching to decaf or half caf you can support more stable energy and mood. Green tea is a good alternative. While it contains a small amount of caffeine, it also contains L-theanine, an amino acid that promotes relaxation and calm by increasing alpha brain wave activity and supports neurotransmitters such as serotonin. Drinking green tea can give you that boost in focus and gentle alertness but without the jitters that some individuals experience with coffee. I would still aim to drink your green tea in the morning to avoid the caffeine disrupting your sleep that evening.”

Balance your blood sugar
“Keeping blood glucose levels balanced is key to balancing energy and mood,” says Maz. “This is because fluctuating blood sugar levels can lead to irritability, fatigue and low mood. To avoid this, include a good source of protein with your meals; for example two eggs, a chicken breast, 150g Greek yoghurt, a cup of beans or a salmon fillet. Pair it with complex carbs and healthy fats, as the protein and fibre work together to help slow the release of glucose into the blood stream keeping energy levels and mood steadier and more balanced.”

Create some space for calm
Simple, daily practices can make a real difference to how we feel. Bex Seligman, a naturopath and herbalist with over 20 years of experience (www.healthforwealth.co.uk) recommends the following calming rituals.

• Take time out for mindfulness – whether that’s meditation, a walk in nature, listening to music, or a relaxing bath with soothing essential oils such as lavender, rose and chamomile.

• Have a digital detox – turning off the notifications on your phone helps to create space and calm from the constant buzz of emails, social media posts and general noise. It can be quite liberating and helps to reduce anxiety and stress, especially during busy periods.

• Keep moving – exercise can fall by the wayside when we are busy, but it is often something that encourages calm, reduces stress, makes us feel good and promotes positive mental health and quality rest. Prioritising movement, even if it is a short walk in nature, will promote calm and soothe stress.

Nutrients that support the nervous system
Nutrition plays a central role in helping the body to cope with stress. “Focusing on whole foods and good nutrition helps to support our overall wellness during busy periods,” says Bex. “Supplements can also help to support calm and aid stress management when overwhelm sets in.” Consider magnesium, which supports the nervous system and sleep.”

“Increase your intake of the omega-3 fatty acids, EPA and DHA,” says Maz. “These are essential for brain health and mood, as they support healthy cell membranes which is important for neurotransmitter receptors to work effectively. Omega-3 fatty acids are also anti-inflammatory, so may also protect the brain from stress-related inflammation. Alternatively, choose a good quality omega-3 supplement.”

Herbs and botanicals for emotional balance
“Saffron is a spice that’s been used for centuries to support mood,” says Maz. “Research suggests that taking a therapeutic dose for three months can improve low mood. As a spice you can use it in your cooking or make a tea, but you need a therapeutic dose of around 30mg a day for the reported benefits.”

“Herbal medicines such as chamomile, lemon balm, valerian and passiflora can increase calm and soothe frayed nerves and are non-habit forming and gentle,” says Bex. “Adaptogenic herbs, which help the body manage stress by regulating the stress response and bringing the body back into balance, such as ashwagandha and rhodiola, can reduce anxiety, make stress more manageable and reduce burnout fatigue.”

“Medicinal mushrooms such as reishi are considered adaptogens,” says Maz. “Reishi is known for its ability to promote calm and help reduce the physiological effects of chronic stress, which can have a knock-on effect on our mood and emotional resilience. Often described as gently grounding, reishi can help support feelings of calm and ease during periods of overwhelm. Benefits are often noticed after a few weeks of consistent use, particularly when combined with supportive lifestyle habits too.”

While there’s no single solution to stress, a combination of calming rituals, nourishing food and gentle botanicals can help to restore balance over time. Small, consistent choices, rather than quick fixes, are often the most powerful way to support calm, resilience and emotional wellbeing.

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