A Nutritionist’s Top Picks For A Stressful Day

Stressful Day No matter how well you look after yourself, you’ll still experience a stressful day every now and then. Stress is always going to be around. But when stress hits me, I give my body the best support I can, so it can get through the stress relatively unscathed.

When you’re having a stressful day, you don’t want to take on oodles of extra chores. That’s why all of my go-to options can be quick and effective.

Tips For A Stressful Day


If there’s one supplement that I use for stress, it’s magnesium. Magnesium not only soothes the nervous system, but also releases physical stress. This is key for me, as I hold a lot of tension in my muscles. And that leads to headaches, neck pain and more stress.

The good thing is that it takes me one minute to pop my magnesium powder into some water. So I can get it done, and get on with my day.

Don’t have a practitioner-level magnesium supplement handy? Grab some dark chocolate. And savour it!


If I’m having a stressful day, the chances are my brain is on the fritz. My thoughts are all jumbled and panicky. And the one way that I can untangle them is with meditation.

Meditation doesn’t have to be really long or ultra-spiritual. On stressful days, my meditations are under 10 minutes. But they give me back an hour or more in productivity. Invest the time – it’s worth it!

Puppy cuddles

My staffie Nina knows when it’s going to be a stressful day. That’s when she’s curled up next to me, or on top of me. But it’s proven that pets are great for relieving stress. It only takes a minute to put the work down, pat the puppy and get kisses in return. But boy, does it pay off!

Don’t have your own? Borrow one. Or head down to your local dog park in the afternoon. There’s also no shame in cuddling your teddy bear, FYI.


When you’re stressing out, working out is the last thing on your mind. But a quick high-intensity session might be just what you need.

Exercise can help to relieve stress, boost concentration and blood flow, and wake you up. Research suggests it can help to relieve depression too. Even just 5-10 minutes of bodyweight exercises will do the trick.

If you can’t fit it into the workday, consider adding a quick yoga session before or after work. It’s a great way to de-stress your body and mind.

Green tea

When you’re having a hard day, you want caffeine to keep you going. But caffeine can cause a spike in cortisol, which makes you feel more stressed. The exception to this rule is green tea. Green tea contains a compound that deactivates cortisol in the body. It also has another compound that boosts concentration. So on a long stressful day, green tea is my go-to.

My new favourite work-time tea is kkao.co’s Salted Caramel tea. It tastes like salted caramel, has no nasties, and has a green tea base. So it’s delish and stress-relieving all in one! If you don’t love green tea, give this one a go. I think you’ll be pleasantly surprised.

Still not convinced? Chocolate fans should try kkao co.’s Cacao Tea. I write about why it’s one of my favourites here.

Lower carb snacks

When you’re under the pump, you might crave the carbohydrates. But these won’t keep your energy levels steady – they’ll cause fluctuations. That’s why I actively seek out lower-carbohydrate, higher protein and fat options for snacks.

My go-tos include:

  • Raw nuts and seeds
  • Veggie sticks with hommus or guacamole
  • Coconut yoghurt with berries
  • Boiled eggs

These keep me going for longer. That way, if I get into a good work groove, I don’t have to break for lunch at 12.30 on the dot.

How do you handle a stressful day? Do you make healthy choices – or do you tend to slip up? Share with me below!

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