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For many of us, stress is a daily companion. Whether in evening traffic, at the office or at home, stressful situations are a constant occurrence. But if stress gets out of hand, it can put a massive strain on our health and promote illness. Read here how you can reduce stress and find more happiness in your life again.

What happens in the body under stress: adrenaline, cortisol and the adrenal glands

As soon as the body perceives a threat, it starts the fight-or-flight response: adrenaline and noradrenaline are released in rapid bursts, then the adrenal cortex releases cortisol. The heart beats faster, blood pressure rises and the muscles tense up. Short-term stress is not harmful, it provides motivation and performance. It becomes a problem when one crisis follows the next and the body never returns to rest: cortisol then remains permanently elevated, as the guide to a high cortisol level explains. In the long run, chronic stress can exhaust the adrenal glands; how adrenal insufficiency shows itself and which blood values bring clarity is covered separately.

Signs and consequences of chronic stress

Typical signs of chronic stress are poor sleep despite daytime tiredness, exhaustion in the morning, weight gain around the stomach, frequent colds, cravings for sweets, headaches and back pain, a low libido and digestive complaints. The brain is particularly affected: in middle-aged adults, higher cortisol went hand in hand with worse memory and lower brain volumes before symptoms appeared, as the guide on protecting brain cells from cortisol shows. Stress and pain reinforce each other, a vicious circle of stress and pain. Chronic stress also fuels worry and anxiety, and depression often occurs as a result; natural helpers for anxiety disorders are collected in a separate guide.

Stress management techniques: exercise, breathing, meditation and nature

Exercise is considered the best way to reduce stress: in a meta-analysis of intervention studies, physical activity lowered cortisol and improved sleep quality. Light endurance training such as walking or cycling for 20 to 30 minutes is enough, whereas extreme exertion such as a marathon raises cortisol. For acute moments, slow breathing works within minutes: five minutes a day of breathing with long exhalations, known as cyclic sighing, improved mood in a randomised study. Meditation for 10 to 15 minutes once or twice a day, cognitive behavioural therapy, time in nature and with other people and a diary complete the eight natural methods to reduce stress. Mindfulness-based stress reduction even lowered elevated blood pressure by 6.64 mm Hg systolic.

Nutrition, sleep and the gut under stress

A steady supply of nutrients helps the brain cope with stress: B vitamins from eggs, fish and green leafy vegetables, calcium and magnesium from legumes, avocados and nuts, protein for the neurotransmitters and omega-3 fatty acids from wild salmon or sardines. Sugar triggers a surge of cortisol and adrenaline that can last for several hours, and regular caffeine more than doubles the cortisol concentration in the blood. Sleep matters just as much: after a night with only four hours of sleep, cortisol on the following evening was 37% higher. Sleep and digestion influence each other, as the guide on sleep and the gut shows, and the gut-brain axis explains why stress so often hits the stomach.

Adaptogens and nutrients for stress: ashwagandha, rhodiola, magnesium and GABA

Adaptogens are medicinal plants that increase the body's resistance to stress; they neither stimulate nor sedate, but act like a thermostat. In a meta-analysis of 12 randomised controlled trials with 1,002 participants, ashwagandha significantly reduced anxiety and stress compared with placebo. Rhodiola rosea (rose root) acts quickly: in people with life-stress symptoms, improvements appeared after just three days. Magnesium is regarded as the relaxation mineral, and a deficiency shows up as restlessness, irritability, muscle cramps and poor sleep, as the guide to magnesium for relaxation explains. Magnesium also activates the receptors of GABA, the most important calming neurotransmitter in the brain, whose production falls under chronic stress.

All guides on stress at a glance

• What to do against stress: eight natural methods plus quick relief within minutes.
• High cortisol level: ten warning signs and ways to lower cortisol.
• Adrenal insufficiency: symptoms, causes, tests and natural support.
• Saving brain cells from cortisol: memory, cravings and what lowers cortisol in studies.
• Stress and pain: why both reinforce each other and which techniques ease them.
• Adaptogens: the eight best-known adaptogenic herbs and human studies.
• Rhodiola rosea: ingredients, effects and dosage of rose root.
• Magnesium: the relaxation mineral and signs of a deficiency.
• GABA for mood and sleep: how GABA calms the brain and ways to raise it.
• Sleep and the gut: how sleep and digestion influence each other.
• Gut-brain axis: why stress hits the stomach.
• Anxiety disorders: natural helpers when stress turns into anxiety.

Frequently asked questions

What are the best ways to manage stress?

The best-studied ways are regular exercise, meditation and mindfulness, slow breathing, enough sleep and a nutrient-rich diet. In a meta-analysis of 58 randomised controlled trials with 3,508 participants, stress management interventions had a positive effect on cortisol levels, with mindfulness, meditation and relaxation being the most effective. Cognitive behavioural therapy and time in nature help too, as the guide to reduce stress shows.

How can I reduce stress fast?

Slow breathing works fastest: in a randomised study, five minutes a day of breathing with long exhalations improved mood and lowered the breathing rate. A few minutes of diaphragmatic breathing activate the parasympathetic nervous system and lower cortisol. Spending 20 to 30 minutes in a green place also reduced cortisol, as described in the guide to reduce stress.

What are signs I am too stressed?

Typical signs are poor sleep despite daytime tiredness, exhaustion in the morning, weight gain around the stomach, frequent colds, cravings for sweets, headaches and back pain, digestive complaints, anxiety and low mood. Together they point to a permanently elevated cortisol level. Ten warning signs are described in the guide to a high cortisol level.

How can I sleep better when stressed?

Regular bedtimes, exercise and relaxation help most. Physical activity lowered cortisol and improved sleep quality in a meta-analysis, and mindfulness meditation improved sleep quality across 18 trials. Large, fatty or sugary meals are best avoided for two to three hours before bed. How sleep and digestion interact is explained in the guide on sleep and the gut.

How do I stop stress eating?

Stress eating is driven by cortisol: it raises blood sugar and increases cravings for fatty, salty and sugary foods. Sugar itself triggers a new surge of cortisol and adrenaline that can last for hours. Wholesome, unprocessed foods such as wild salmon, berries, green tea and prebiotic foods, together with exercise and sleep, help to lower cortisol, as the guide on stress, cravings and cortisol explains.