Stress & Anxiety Reduction

Chronic stress and anxiety involve sustained HPA axis activation, heightened amygdala reactivity and reduced prefrontal regulation, with downstream effects on blood pressure, glycaemic control, sleep and immune function. Cognitive behavioural therapy has the strongest evidence of any intervention, and exercise has effect sizes competitive with medication for mild to moderate anxiety. Caffeine and alcohol are the two most common self-inflicted amplifiers. Anxiety with panic, functional impairment or suicidal thoughts requires professional care, not supplement optimisation.

1) Exercise most days, with aerobic activity showing anxiety effect sizes comparable to first-line treatments. 2) Protect sleep, since deprivation directly amplifies amygdala reactivity to threat. 3) Cut caffeine, especially after midday, as it reproduces the physical symptoms of anxiety. 4) Reduce alcohol, which lowers anxiety acutely and raises it substantially over the following day. 5) Use cognitive behavioural techniques, the best-evidenced psychological intervention. 6) Practise slow diaphragmatic breathing at around six breaths per minute to increase vagal tone. 7) Get regular daylight and outdoor time, both linked with lower stress reactivity. 8) Maintain social connection, one of the strongest buffers against chronic stress.

• •Regular aerobic exercise
• •Sleep protection
• •Caffeine reduction
• •Alcohol moderation
• •CBT techniques
• •Slow breathing practice
• •Daylight and nature exposure
• •Social connection