Stressed Out? 4 Simple Nervous System Supports I Love.
Stress is something we all experience, but when it becomes ongoing, it can influence many areas of health.
As a Clinical Nutritionist, I often see how chronic stress can affect hormones, digestion, immunity, mood, energy and sleep for my clients.
And hello, I am not immune to the effects of stress either.
How stress can affect the body:
It can increase cortisol, which may affect inflammation, energy and blood sugar regulation.
It may influence hormone balance, including progesterone and oestrogen patterns.
It can affect digestion by altering stomach acid, gut motility and the gut microbiome, which may lead to nutrient imbalances or gut issues.
It may weaken immune resilience and increase susceptibility to being run down.
It can deplete nutrients such as magnesium, which may contribute to muscle tension, twitches or poor sleep.
Stress should not be underestimated.
Supporting the nervous system does not need to be complicated, and small daily practices can make a meaningful difference over time.
4 of My Favourite Ways to Support the Nervous System
1. Mindfulness or meditation apps
Using a guided mindfulness app, such as Balance, Calm, Insight Timer or Headspace, can be a simple way to build relaxation into your day. Even a short audio recording can help create a pause, calm the mind and support a healthier stress response. I especially love using calming sleep music or a wind-down meditation in the evening.
2. Journalling
Journalling is a beautiful way to get thoughts out of your head and onto paper. It may help you process emotions, reduce anxious thoughts, problem-solve and create more mental clarity. Start with 10 minutes a few times per week in a quiet space, and let it be simple. You can write, draw, reflect or brain-dump whatever is on your mind. For those who wake in the night and have challenges falling back to sleep, keep a journal by your bed to jot down those 3am thoughts, clear your mind, and drift back to sleep knowing tomorrow can handle it.
3. Box breathing
Box breathing is one of my all time favourite tools for anxious minds and busy bodies. Try inhaling through the nose for 4 counts, holding for 4 counts, exhaling through the mouth for 4 counts (or longer) and holding again for 4 counts. Repeat for 3 to 5 minutes, breathing deeply into your belly rather than your chest. Practising when you are calm can make it easier to use when stress rises.
4. Epsom salt soak
A warm bath or foot soak with Epsom salts can be a soothing evening ritual to support relaxation and sleepiness. Epsom salts contain magnesium, and stress can increase the body’s need for magnesium. Add 1 cup of Epsom salts or magnesium flakes to a warm bath or foot bath, then soak, unwind and let your nervous system receive the cue that it is safe to slow down.
Remember, nervous system support is not about doing everything perfectly.
It is about choosing small, realistic practices that help your body shift out of constant stress mode and back towards rest, repair and resilience.
Would you like personalised support?
If stress, low energy, sleep changes or digestive concerns have been affecting you, a 1:1 Clinical Nutrition appointment may help you. Together, we will create a personalised \e plan to support your health goals. This incorporates dietary and lifestyle recommendations, and practitioner-only supplements where indicated.
Reach out today to book your appointment.
Katie practices at: Uprise Health, 136 LennoxStreet, Richmond, 3121, Victoria.
Appointments: Face-to-face and Telehealth available (Australia wide)
Contact: admin@katiehopcraft.com.au
If you have any questions or need personalised guidance, feel free to reach out.
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.