As consumers focus on self-care and prevention methods for their mental wellbeing, Charlee Singleton explores the growing world of gentle, effective, and science-backed approaches to stress and anxiety relief.
Stress – an unfortunately common part of modern life. From overpacked schedules to never ending work deadlines, family disputes, and of course, the cost-of-living crisis, it’s no wonder our anxiety levels are through the roof. To make matters worse, stress, anxiety and burnout are rarely an overnight fix, affecting the body in profound ways. Acute stress can trigger immediate physiological responses, while chronic stress can lead to long-term health issues, including digestive problems, cardiovascular strain, and weakened immunity.
The mental health crisis in the UK is escalating, with over two million people are currently on NHS waiting lists for mental health support. According to the Big Mental Health Report 2024 by Mind and the Centre for Mental Health, 1 in 4 people in England experience a mental health problem each year, and 60% cite the cost-of-living crisis as a key factor. The estimated cost of mental health-related issues has soared to £300 billion a year in England alone – double the NHS’s entire yearly budget.
Alongside these statistics, the first annual Mental Health UK Burnout Report revealed that 9 in 10 UK adults experienced high to extreme levels of stress in 2023. A quarter of those surveyed felt unable to manage their stress levels day-to-day, while 1 in 5 had to take time off work due to mental health-related struggles.
Despite the clear and growing need for mental health support, recent NHS England guidance has deprioritised mental health services in favour of elective care. As this leaves many without timely access to support, individuals are increasingly turning to alternative methods in response, such as supplements, mindfulness practices, and stress-reducing techniques to ease their symptoms.
The most important thing to remember is this: you don’t catch an emotion like stress, you do it. Even if it feels automatic, there’s always a pattern underneath.
Rewiring your stress response
If anyone understands how deeply stress and anxiety can run, it’s Christopher Paul Jones. Known as the Harley Street phobia expert, he’s spent over two decades helping people around the world rewire their emotional responses. But while phobias are what he’s most known for, stress and anxiety are often at the root of the problem. “Stress has always been there,” he says, “but the volume’s been turned up.”
According to Christopher, the modern world has left us stuck in “on” mode. From smartphones to back-to-back emails and non-stop notifications, we’re constantly stimulated – and it’s taking its toll. “We don’t switch off,” he says. “Then the pandemic hit and stripped away people’s routines. It left a lot of us in a constant state of uncertainty and fear. For many, little worries became big ones, and the stress never really settled. Even now, people are dealing with the after-effects, mentally and physically. They’re overstimulated, sleep-deprived, and stuck in fight-or-flight without realising it.”
That fight-or-flight response shows up in more ways than we think. It’s not just panic or overwhelm. Christopher explains that stress can present as irritability, zoning out, or saying yes to things just to keep the peace. “Fight looks like irritability, frustration, snapping at people, or needing to stay in control. Flight shows up as avoidance, rushing around, distraction, or trying to escape the situation. Freeze is that stuck feeling – shutting down, zoning out, or struggling to make decisions. Fawn is the people-pleasing response – saying yes to avoid conflict, trying to keep others happy, or ignoring your own needs to stay safe.”
Most people are reacting to something old without even realising it. Once you become aware of the pattern, it becomes easier to shift it.
So, how do we break the cycle? Christopher’s approach combines science-backed techniques with practical tools people can use daily. One of his favourites is anchoring, linking a calm memory to a small physical gesture, like pressing two fingers together. “Over time, this creates a Pavlovian link between the gesture and the feeling, so you can trigger that calm state when you need it,” he explains.
He also teaches people to change their “emotional recipe”; the ingredients that make up how you feel. “Your posture, your breath, your inner voice, and what you picture in your mind. Shift just one of those, and you begin to change how you feel.”
His book Face Your Fears lays out a step-by-step method for overcoming anxiety and chronic stress. The seven steps – Recognise, Relax, Reward, Recipe, Release, Recondition, and Realise – help people identify the subconscious patterns behind their stress and rewire their responses. “Most people are reacting to something old without even realising it,” he says. “Once you become aware of the pattern, it becomes easier to shift it. It’s like walking through fog – until you realise you’re in it, you just keep stumbling. But when you see it clearly, you can slow down and choose a different direction.”
Self-awareness, he emphasises, is the starting point. “If you don’t recognise the pattern, you can’t change it. That’s why the first step in my process is Recognise – catching what’s really happening beneath the surface. It might be a tight chest, a negative thought, or a change in posture, but noticing it is where things begin.”
For those struggling with chronic stress or anxiety, Christopher offers a single but powerful piece of advice: “The most important thing to remember is this: you don’t catch an emotion like stress, you do it. Even if it feels automatic, there’s always a pattern underneath. It might be subconscious, but your mind and body are still running it, and what’s been learned can be changed.”
In the past, we processed stress differently. We were generally more active, which helped us quite literally shake off the stress.
The missing mineral
If you’ve ever heard magnesium called “the calming mineral,” there’s a good reason. According to Kirsten Humphreys, Nutritional Therapist and Business Development Manager at Bare Biology, magnesium plays a central role in helping the body handle stress – and studies show that most of us aren’t getting enough of it.
“Magnesium plays a crucial role in supporting the nervous system, energy production, sleep, stress and anxiety, hormonal health, muscle recovery, and so much more,” she says. “It helps regulate the release of cortisol and supports homeostasis – the body’s internal balance. When we’re under stress, we tend to lose more magnesium through urine, which further increases our need for it.”
It’s a vicious cycle. More stress means more magnesium loss, which in turn makes us more sensitive to stress, both mentally and physically. And that’s before you consider the impact of modern living. From daily pressure at work to sleepless nights and constant screen time, our lifestyles are depleting this essential mineral at a time when we need it most.
So, how can you tell if your magnesium levels are low? The signs might be more familiar than you think. “Clear signs of low magnesium include things like eye twitching, muscle cramping, headaches and migraines, waking throughout the night, low energy levels, period irregularities, anxiety, and irritability,” Humphreys explains.
Most people don’t realise that we only absorb 30-40% of the magnesium found in food. When we process food, we lose 85% of the magnesium content and when we cook food magnesium is depleted at various levels depending on the heat and cooking time.
That’s where supplementation can help. Bare Biology’s Ready & Rested is their answer to magnesium support, specifically formulated to be gentle on the gut and easily absorbed by the body. “Ready & Rested contains magnesium bisglycinate in a high-quality buffered form that’s both highly absorbable and gentle on sensitive stomachs,” says Humphreys. “Just three capsules a day provide your full daily magnesium needs – and the flexible dosing means you can tailor your intake to suit your individual requirements.”
But why are we so deficient in magnesium in the first place? Public Health England estimates up to 25% of people are lacking in this essential mineral. Humphreys points to several contributing factors: the rise of processed foods, less nutrient-dense soil due to industrial farming, and poor gut health. “In the past, we processed stress differently. We were generally more active, which helped us quite literally shake off the stress. Now, many of us are sitting at desks for long periods, holding tension in our bodies and not moving enough to release it.”
As Meg Esser, Director and Nutritionist at ITL Health, points out, it is incredibly difficult to get enough magnesium through our food. “Although it’s possible in theory to get enough magnesium through food, there are several factors that make it difficult,” she says. “Most people don’t realise that we only absorb 30-40% of the magnesium found in food. When we process food, we lose 85% of the magnesium content and when we cook food magnesium is depleted at various levels depending on the heat and cooking time.”
“In addition, due to modern farming practices, there is less magnesium in the soils than there used to be. All of this has contributed to a widespread magnesium deficiency, and it is recommended to supplement with a well-absorbed magnesium in order to ensure that we have enough for our body to use for the 800 functions it needs magnesium for.”
Still, there’s hope. As more people turn toward natural solutions for supporting their mental and physical wellbeing, magnesium is gaining traction as a simple but powerful tool. As Esser puts it, magnesium isn’t just another trendy wellness supplement; it’s the “essential building block” for managing anxiety. “Although other adaptogens or herbs can help manage stress, they will always be a bandage if an underlying magnesium deficiency isn’t properly met. It is simply impossible to manage anxiety if the body doesn’t have enough magnesium available”
For anyone looking to naturally support their mood, sleep, and stress resilience, magnesium supplementation could be the game-changer they’ve been searching for. “It’s important to look at what form of magnesium you are taking and if there are any other hidden ingredients in your magnesium supplement,” Esser adds. “There are many cheap forms of magnesium that will not absorb well, which will not help your body manage stress and anxiety.”
With growing awareness around the importance of nervous system health and stress management, demand for high-quality magnesium supplements is only set to rise. “People are realising that sometimes, the most effective solutions aren’t complicated,” Humphreys says. “They’re natural, safe, and backed by science – and magnesium is one of those solutions.”
Understanding adaptogens
Magnesium supplements aren’t the only natural stress relievers. Adaptogens such as Ashwagandha, Lion’s Mane and Holy Basil have been proven to support an anxious mind, aid in relaxation and bring the nervous system back into balance. One such product is The Herbtender’s “Calm & Collected” adaptogenic blend, and winner of Best Product for Anxiety in the Beauty Shortlist Wellbeing Awards 2025.
Some adaptogens are better for calming the mind whilst others are better known for their effects on energy and libido.
The inspiration for the formula, as explained by Schia Mitchell Sinclair, Chief Herbalist at The Herbtender, stems from her clinical experience as a Western Medical Herbalist. Having worked with many clients impacted by anxiety, she sought to create a targeted, effective supplement that could support people holistically – calming the mind, grounding the body, and ultimately enhancing wellbeing.
The blend combines three key herbs and one essential nutrient, each selected for its role in supporting the brain and nervous system. “Ashwagandha is known for supporting mental calm and has been used through the ages for reducing anxiety and improving sleep,” explains Sinclair. “Holy basil is known, believe it or not, as ‘liquid yoga’! It was long revered in the Ayurvedic tradition as a calming herb that brings clarity and focus. Lion’s mane (‘Nature’s nutrient for the neurons’) is a beautiful mushroom that helps with cognitive function. The final ingredient is Iodine in the form of Seagreens®. Iodine supports both nervous system and cognition. Every one of these ingredients are nootropics – herbs and nutrients that support brain function.”
So how exactly do adaptogens work to soothe frazzled nerves? According to Sinclair, adaptogens are remarkable in their non-specific yet targeted approach. They work simultaneously on multiple systems in the body and are known for their “bidirectional” effects. This means they bring the body back to balance regardless of whether systems are over- or under-functioning. For example, if cortisol (the primary stress hormone) is too high, adaptogens can help lower it, and if it’s too low, they can help raise it. This regulation of the HPA (hypothalamic-pituitary-adrenal) axis, the body’s stress response system, helps buffer the physical toll of stress. Immune function, inflammation levels, blood sugar, and cognitive performance are all positively impacted.
Incorporating adaptogens into a daily routine doesn’t need to be complicated. Sinclair suggests making it easy and consistent, “Think about what time of the day you are most likely to remember to take adaptogens. You might try linking the new habit (taking adaptogens) to another formed habit, this is called habit stacking. For example, if your routine includes a juice or hot beverage in the morning, you could add your adaptogens to that routine.”
While all adaptogens are designed to help the body cope with stress in its various forms, each herb has its own personality. “Each adaptogen is unique and has its own set of individual characteristics,” Sinclair continues. “Some adaptogens are better for calming the mind whilst others are better known for their effects on energy and libido. It’s important to get to know which adaptogen best suits your needs before taking them as some herbs suit some people better than others.”
“The Herbtender’s blends were designed to take the guesswork out of choosing adaptogens. We have formulated blends specifically aimed at particular needs including energy, performance, immune function, calm, focus and sleep.”
For those new to adaptogens, Sinclair advises starting slow and simple. Introduce one formula at a time, monitor how your body responds, and adjust the dosage accordingly. Be mindful of other medications, pregnancy, or breastfeeding, and consult a healthcare provider if necessary.
And finally, for those wondering whether adaptogens can help in the moment: the answer is yes, particularly in higher ‘acute’ doses. However, long-term use, at moderate doses, is where the magic really happens. “For ongoing or chronic stress it is always beneficial to take a slightly lower dose over a longer period because the benefits tend to build over time and they only work while you are taking them,” says Sinclair.
“The benefits of taking adaptogens over a longer period of time were most clearly demonstrated in some work on Cordyceps, a mushroom used to help with physical activity. They showed that taking lower doses over a longer timeframe was more beneficial than a single high dose.”
“Sadly, research has also shown that most of the effects of taking adaptogens wear off within three weeks of stopping to take them. Hence the importance of establishing habits to benefit from the magic of adaptogens.”
