Dealing with stress: we’ll help you get started

Does this sound familiar? You’re busy at work, have lots to manage at home, and you’re worried about a colleague, friend, or family member. You feel it in your body: tense muscles, poor sleep, headaches, and a growing sense of irritability. A typical case of stress. There’s nothing wrong with that in itself — stress is a normal reaction from your body. But long-term stress isn’t good for your mental or physical health. That’s why it’s important to learn how to deal with stress.

But what exactly is stress? How do you know whether it’s short-term or long-term stress? And what can you do about it? We explain it all and share tips on habits, nutrition, and supplements that may help you along the way. Please note that this blog is not a substitute for professional help. If you have serious or persistent symptoms, consult your healthcare provider.

What is short-term stress?

Stress is your body’s response to tension. Your heart rate and blood pressure increase, your breathing speeds up, and your muscles tense up (Thuisarts). For our ancestors, this reaction was useful: it allowed them to either fight off a threat or flee from a dangerous animal. Nowadays, our stress tends to come from time pressure or performance demands. Yet our brains still react the same way as those of our ancestors — they switch into fight-or-flight mode (De Psycholoog). Hormones like adrenaline and cortisol are released, providing extra energy. This allows you to think and move more quickly. In situations of acute stress — like before an exam, a presentation, or a first date — this response can be helpful and improve performance. You gain the energy and focus to deal with an immediate "threat" (Hersenstichting). Once the problem is resolved, your body relaxes again.

The difference with long-term stress

Sometimes, you experience long-term stress. For example, due to a move, financial problems, a conflict, or worries about a friend or family member who isn’t doing well. The problem remains unresolved, so your brain and body can't relax. The stress system stays constantly activated. Over time, the fight-or-flight mode turns into a state of continuous alertness. It feels like you're stuck in survival mode. You feel exhausted, apathetic, lack motivation, and often suffer from physical symptoms — such as a weakened immune system, headaches, muscle aches, fatigue, or heart palpitations. This kind of prolonged stress is very unpleasant and even unhealthy (Thuisarts).

Are you unknowingly dealing with stress?

Many people suffer from long-term stress without even realizing it. There are various signals your body gives you to indicate that you're stressed. You can take the stresstest by the Hersenstichting or consider whether you recognize any of the following symptoms:

• Headaches or pain in your back and neck

• Stomach pain and/or digestive issues

• Muscle tension, such as clenched jaws or fists

• Constant fatigue and/or trouble sleeping

• Overthinking, irritability, poor concentration, or a bad mood

How sensitive are you to stress?

Not everyone is equally sensitive to stress. You might know a colleague or friend who always keeps a cool head, while someone else breaks down in tears at the slightest challenge. How you handle stress largely depends on your personality. Sensitive people are often more prone to stress. According to the website Thuisarts, people with the following traits are more likely to experience stress:

• You want to do everything perfectly

• You find it hard to say no

• You want others to like you

• You don’t easily share your feelings or problems with others

• You prefer not to ask for help and try to solve everything yourself

• You’re a multitasking champion or always want to stay busy

Do you recognize yourself in these traits? Then you’re probably more sensitive to stress than some other people. That can be challenging, but it’s also a beautiful quality — it often means you care deeply about others and take your responsibilities seriously. Still, it’s important to be aware of your own sensitivity to stress. Setting boundaries, making time to relax, and learning how to manage stress can make a big difference.

The importance of relaxation

Relaxation is essential for your brain. It helps shift you from fight-or-flight mode into rest-and-digest mode. Your brain can recover and process everything you've experienced. You’ll soon feel more energized, better able to concentrate, and in a better mood. Sounds great — but how do you relax when you're under a lot of stress? According to the Hersenstichting, here’s how:

1. Identify what causes you stress. For example, uncertainty or a problem at work.

2. Figure out which stressors you can change. That’s often not easy. Contact your doctor or ask a friend or family member for help.

3. Get to know yourself: how do you react to stress? Do you get headaches, racing thoughts, or forget to lock the door? If you recognize these signals, you’ll understand more quickly when you’re under stress.

4. Find out what helps you relax. This can be anything: sports, creative activities, listening to music, chatting with friends, or taking a walk. Try to make extra time for these things.

Dealing with stress: 5 small habits

Sometimes, you can't do much about the causes of stress. Fortunately, there are still things you can do to feel better. Of course, eating a balanced diet, getting enough sleep, and spending time outdoors are the most important (Thuisarts). In addition, these simple habits might give you a little extra support:

Keep a journal

Write down all your stress at the end of the day — as a letter or as if you were speaking out loud to yourself. You can even tear out and crumple up the page afterwards. Prefer a positive focus? Then write down something you enjoyed each day, such as warm weather, a nice meet-up with a friend, or that perfect cup of coffee. Choose the method that works best for you, or combine both.

Listen to music

Listening to music has a huge impact on our thoughts and overall well-being (Hersenstichting). You can use it to help yourself feel better! Which music helps varies from person to person — and even from moment to moment. It’s a good idea to create a few playlists for yourself, for example: a calm one, an upbeat one, and a more emotional one. When it’s time to unwind, you can decide whether you need peace, distraction, or a release. Tip for your calm playlist: the song Weightless by Marconi Union. It was designed to be as relaxing as possible, matching the tempo of a calm heartbeat and using soothing frequencies (Psychiatrist).

Aromatherapy

Scents also have a powerful effect on the brain. They’re directly linked to our memory (Charlotte Labee). Aromatherapists often use specific scents to influence your mood. Floral and woody scents are believed to be calming, while citrus scents are often used for an energizing effect. But maybe you have your own personal scent that brings back positive memories — like your partner’s perfume or the laundry detergent your parents used when you were a child. Try to find a scent that soothes or uplifts you!

Color Therapy

Not only scents and sounds have a strong impact on the brain — colors can also make a big difference. Think of various brand logos: red stands out, green feels natural, and blue feels calm or serious. Colors you can use in your surroundings to create a soothing atmosphere include green, blue, and earthy tones — or, of course, your personal favorite color. Choose small accessories like cushions, paintings, or colored lighting. You can even change the background on your phone or laptop. If it doesn’t help, it certainly doesn’t hurt!

Breathing Techniques

It might sound obvious, but for some people, breathing techniques can be highly effective. Here are a few you can try:

• 4-7-8: inhale for 4 counts, hold your breath for 7 counts, and exhale for 8 counts. Not new, but useful.

• Box breathing: inhale, hold, exhale, and pause — each for the same amount of time (e.g., 4-4-4-4).

• Extra breath: take a deep breath, add a little extra air on top, hold briefly, and exhale slowly.

• Coherent breathing: calmly inhale for 5 seconds, then exhale for 5 seconds.

Breathing techniques can be used anywhere — while waiting for the bus, just before a presentation, or at home. A bit more noticeable, but perhaps fun to try, are alternative breathing techniques. For example, Nadi Shodhana, where you breathe through one nostril at a time. Or Simhasana ("Lion’s Breath"), where you exhale with your tongue out and make a loud sound. Whether you laugh or feel totally zen afterward — it’s an effective way to reduce stress.

Supplements for Stress

There are various supplements designed to support mental well-being, promote relaxation, or improve natural sleep. They won’t fix the source of stress, but they might help you cope better. The following ingredients are commonly found in such supplements:

Vitamins and Minerals

These can support mental balance and normal cognitive function during periods of strain:

• Supports normal psychological function: thiamine (B1), niacin (B3), vitamin B6, biotin (B8), folate (B11), vitamin B12, magnesium, vitamin C

• Supports normal mental performance: pantothenic acid (B5)

• Supports normal cognitive function: iron, iodine, zinc

Make sure you get enough of these nutrients through a healthy and varied diet. If you’re not getting enough — for example, due to a plant-based diet or allergies — you may consider supplements as an extra boost.

Herbal Extracts

Herbal extracts are also popular in supplements, especially those with calming or uplifting effects. These herbs are commonly used:

• Ashwagandha may help maintain mental and physical balance during stressful periods*

• Lemon balm may have a mood-lifting* and calming effect* and support sleep readiness*

• Hops may act as a natural relaxant*

• Chamomile may have a calming effect* and support sleep*

• Lavender may act as a natural relaxant*

• Hawthorn may have calming properties* and support restful sleep*

• Passionflower (Passiflora) may promote relaxation* and support healthy sleep*

• Rhodiola may help with feelings of nervousness* and have a positive effect on sleep function*

• Saffron may support a positive mood* and promote healthy sleep*

• Valerian may help improve sleep readiness*

• Licorice root may act as a natural relaxant*

*Health claims awaiting approval by the European Union.

Disclaimers

Please note that the effectiveness of supplements can vary from person to person and is not guaranteed. Supplements can be a helpful addition while you work on improving your stress management, but they do not solve the root cause of stress. If you’re experiencing a lot of stress, consult a healthcare provider. If you choose to take a supplement, always follow the recommended dosage on the packaging. Speak with a doctor if you are pregnant, breastfeeding, taking medication, or under medical supervision. Supplements are not a substitute for a healthy lifestyle with a balanced diet. They also do not replace medical care or medication. Always keep supplements out of reach of young children.