5 practical ways to feel less overwhelmed and support everyday wellbeing

Stress and overwhelm are now a common part of modern life - we all feel it!

While short-term stress can be good in building our resilience to challenges, ongoing pressure can leave us feeling drained, distracted and stretched too thinly.

Small, realistic ways to support yourself can make a real difference to how you feel day to day. Here are my five favourite and practical steps that that I hope will help you when your stress levels are high.

Step 1: Get it out of your head and onto paper

When everything feels urgent, it’s easy for thoughts to circle endlessly. Writing things down can help create a sense of clarity and perspective.

You may notice that:

• Tasks feel more manageable once they’re written down

• You’re less likely to forget things

• Crossing items off can feel motivating

Take a few minutes to write down everything that’s on your mind. Once it’s on paper, you don’t need to hold it all in your head at once.

Step 2: Support the gut–brain connection through food

The gut and brain are closely linked, and many people notice that stress affects digestion, appetite and energy. Likewise, how and what we eat can influence how steady or unsettled we feel. When I am working with a stressed client I always prioritise managing their stress over making dietary changes.

Everyday food choices can support overall wellbeing and help maintain consistent energy levels.

You could try:

• Including oily fish such as salmon, mackerel or sardines

• Adding fermented foods like yoghurt, kefir, sauerkraut or kimchi.

• Choosing wholegrain pasta, bread and rice over white highly refined options

• Eating a variety of colourful fruit and vegetables across the week

• Noticing how sugary or heavily processed foods make you feel

Rather than perfection, aim for consistency and nourishing foods.

Step 3: Use simple & Practical ways to help you feel more settled

The nervous system responds to cues from breathing, movement, sound and touch. Simple, everyday practices can help signal safety and calm.

Try one from this list each day:

• Take slow, steady breaths into the belly

• Hum, sing or laugh

• Splash your face with cool water

• Move your body gently but with purpose

• Enjoy hands-on therapies such as massage

These practices don’t “switch off” stress, but they can help support the nervous system and create moments of pause and grounding.

Step 4: Make space for rest and enjoyment

When life is busy, rest is often the first thing to be pushed aside. Yet regular breaks and enjoyable activities are important for long-term wellbeing.

Aim to incorporate at least one of these suggestions today:

• Working in focused blocks with short breaks

• Stepping away from your desk for meals

• Eating more mindfully, chewing your food until liquid and not eating on the go

• Prioritising a consistent sleep routine where possible

• Making time for activities that you genuinely enjoy

Rest doesn’t have to be earned. It’s a normal part of caring for yourself.

Step 5: Eat in a way that supports steady energy

During stressful periods, it’s common to rely on caffeine, sugary snacks or quick fixes to get through the day. While these can help in the short term, they don’t always support how we feel overall.

Aim to:

• Including a source of protein at meals

• Eat regularly, if and when you’re hungry

• Filling half of your plate with vegetables

• Staying hydrated by drinking water or herbal teas regularly across the day

These habits can help support more consistent energy levels without adding extra pressure.

Reducing stress doesn’t mean eliminating it completely and as I said at the start a small amount of stress is actually good for your body. Small, repeated changes often have more impact than drastic overhauls. Be kind to yourself and focus on what feels achievable right now.

If stress, sleep issues, digestive symptoms or low mood feel persistent or are affecting your quality of life, it’s important to speak with your GP or another appropriate healthcare professional.

If you are ready to regain balance and rebuild your resilience, you are welcome to book a FREE 30 minute consultation with me.

https://calendly.com/eatwell22/discovery-call

Thank you for reading '5 practical ways to feel less overwhelmed and support everyday wellbeing'. I hope you have found it helpful. If you have topics that you'd like me to cover, please let me know.

The information provided is purely for educational purposes and is not intended to diagnose, treat or replace the advice of a medical professional. Please speak to your GP if you have concerns about your health.

5 practical ways to feel less overwhelmed and support everyday wellbeing

by Julie Gough