- Health advice
- 4 min read
- Feb 03, 2026
Feelings of overwhelm often show up as a sense of constant pressure: busy mornings, mentally demanding days, and evenings filled with unfinished thoughts. When stress stretches across the entire day, the nervous system has little opportunity to reset, making calm feel harder to access.
The most effective way to ease this build-up is gentle support woven into your daily routine.
This works best when it aligns with how your day actually unfolds. Small, intentional routines in the morning, throughout the day, and in the evening that fit into your routine give your nervous system repeated opportunities to settle. This three-step reset focuses on practical habits that fit into real life, helping your body move from pressure to balance across the whole day.
Step 1: Set the Tone for the Day In The Morning
How you start your morning shapes how your nervous system responds to stress later on. Skipping meals, rushing, or relying heavily on caffeine can create energy spikes that feel like anxiety by mid-morning.
Felicity Harvie, Nutritionist:
“Prioritising regular meals with quality protein, wholegrains and healthy fats can help stabilise energy and minimise spikes that trigger anxiety-like symptoms. Hydration and limiting caffeine are also important for keeping the nervous system steady.”
A calming morning routine focuses on:
- Eating breakfast with protein, wholegrains, and healthy fats
- Hydrating early to support circulation and brain function
- Limiting caffeine, especially when stress levels are high
Steady energy in the morning helps prevent the nervous system from tipping into fight-or-flight before the day has even begun.
Step 2: Daytime Stress Management
Stress often accumulates during the day when there is no pause between tasks. Supporting the nervous system during active hours helps maintain focus without pushing into burnout.
Thitima Malaphet, Naturopath:
“I recommend grounding strategies such as slow breathing, short outdoor breaks, and reducing screen time. These simple habits help dial down mental noise and create space to reset.”
Helpful daytime strategies include:
- Slow, extended exhales between tasks
- Short outdoor breaks for light and movement
- Reducing continuous screen exposure
- Taking brief moments of stillness to reset attention
Thitima recommends:
- Metagenics NeuroCalm to support calm focus under pressure
- Designs For Health B-Supreme to support nervous system resilience and energy metabolism
Step 3: Night-Time Wind-Down
The evening is your opportunity to clearly signal to the nervous system that the day is complete. A consistent wind-down routine helps lower stress hormones, quiet mental activity, and prepare the body for restorative sleep.
A supportive night-time routine may include:
- Reducing stimulation by dimming lights and stepping away from screens to encourage melatonin release
- Creating a predictable wind-down ritual, such as reading, gentle stretching, or a warm shower
- Supporting mood and emotional balance with targeted nutrients
Targeted support
- BioCeuticals NuroSAMe Plus to support mood balance and emotional wellbeing
- BioCeuticals Adrenoplex for adrenal support during prolonged stress
- ATP Science Stress Adapt to help the body adapt to ongoing physical and mental demands
Why Routine-Based Stress Support Works
The nervous system thrives on predictability and rhythm. Daily routines provide repeated signals of safety, helping stress responses soften over time.
When stress is supported across the whole day:
- Energy becomes more stable
- Emotional reactivity decreases
- Focus improves
- Sleep quality deepens
- Long-term resilience strengthens
If overwhelm feels persistent, personalised guidance can help uncover what your nervous system needs most. Our naturopaths and nutritionists can tailor nutrition, lifestyle strategies, and supplement support to fit your daily rhythms and long-term wellbeing goals.
References
- McEwen, B. S. (2017). Neurobiological and systemic effects of chronic stress. Chronic Stress.
- Boyle, N. B., et al. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5).
- Toth-Meszaros A., et al. (2023). The effect of adaptogenic plants on stress: A systematic review and meta-analysis. Journal of Functional Foods.
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