Interrupt the Worry Cycle. “Thrival” Toolkit for Calmer Days and Steadier Nights
Let’s be honest: stress and anxiety can suck — the tight chest, the racing thoughts, the 3 a.m. overthinking. But they’re not all bad. In the right dose, they’re incredibly useful emotions: the spark that helps you prepare for a job interview, study for an exam, or stay focused on your health. Stress isn’t just a feeling; it’s your brain responding to a perception of threat, sharpening your attention so you can rise to the challenge.
The trouble comes when that helpful signal doesn’t switch off. Worry about losing your job, for example, can trigger so much tension that it drains your focus — ironically increasing the very risk you fear. Stress and anxiety are cyclical: the more you ruminate, the harder it is to show up at your best.
This article is here to help you break that cycle. We’ve gathered simple tweaks and positive strategies to help you understand, manage, and even harness stress and anxiety so they serve you, not sabotage you.
Understand Stress Hormones
• Cortisol and adrenaline are designed for short bursts of action, not for running all day.
• Chronic stress keeps these chemicals high, affecting mood, energy, digestion, and even skin.
• Gentle exercise, breathwork, and consistent sleep help reset these levels.
Practical Stress-Busters
• Stress balls or fidget tools: great for channeling restless energy.
• Chewing gum can improve focus and lower cortisol. One study showed that people who chewed gum had a greater sense of wellbeing and lower stress. One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain.
• Laughing triggers endorphins and reduces muscle tension, it can also help improve your immune system. A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted. Try watching a funny TV show or hanging out with friends who make you laugh. Find the humour in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
• Don’t underestimate a good cry: It is a stress and pain reliever, a mood regulator, a sleep aid, it lowers blood pressure and release toxins. So if you feel you need to "cry me a river," as Justin Timberlake would say, then go and do it!
• Avoid Procrastination: Another way to take control of your stress is to stay on top of your priorities and stop procrastinating. Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. Get in the habit of making a to-do list organised by priority. Give yourself realistic deadlines and work your way down the list. Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself. Prioritise what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Boundaries
• Practice saying no to commitments that overwhelm you — boundaries preserve energy and calm. Not all stressors are within your control, but some are, so taking control over the parts of your life that you can change is important.
• If tasks pile up, break them into small steps, use to-do lists, and tackle one priority at a time.
Hugs and More…
Cuddling, kissing, hugging, and sex are powerful tools for reducing stress and anxiety because they involve positive physical contact that triggers the release of oxytocin, often called the "love hormone." Oxytocin helps counteract cortisol, the hormone responsible for stress, which in turn lowers blood pressure and heart rate—two key physical indicators of stress.
Quality definitely matters more than quantity. A slow, mindful pace encourages deeper connection and relaxation, allowing both partners to fully experience the calming effects. Meaningful touch—where both people feel safe and present—amplifies the benefits, making the experience more effective as a stress reliever.
So next time you feel overwhelmed, don’t hesitate to ask for a hug or share a tender moment. These simple acts of closeness can bring surprising relief and strengthen emotional bonds too.
Spend Time With Your Fury Friend
Spending time with a pet can significantly reduce anxiety and stress for several reasons. Interacting with pets triggers the release of oxytocin, a hormone that fosters feelings of love and calm, promoting a positive mood and lowering stress hormones like cortisol. Pets also provide a sense of purpose and routine, encouraging physical activity and engagement, which are known to improve mental health.
Moreover, the companionship and unconditional love pets offer can alleviate feelings of loneliness and anxiety, creating a comforting presence that supports emotional well-being. This combination of biochemical, emotional, and practical benefits makes time spent with pets a natural and effective way to manage stress and foster relaxation.
Move Your Body & Get Outside
Exercise is nature’s stress medicine. It lowers cortisol and releases endorphins, which boost mood and focus. It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress. The benefits are strongest when you exercise regularly.
There are a few reasons behind this:
Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
• A simple walk in daylight can calm the fight-or-flight system in as little as 10 minutes.
• Try pairing movement with nature: hiking, gardening, or even lunch in a sunny park.
Prioritise Sleep
• Quality sleep helps regulate stress hormones and repair your brain.
• Aim for a calm wind-down: dim lights, avoid screens an hour before bed, keep your room cool and dark.
• A cup of chamomile or lemon balm tea can encourage deeper rest.
Breathe Your Way to Calm
Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes. The best news is, no one around you will even know you're doing them. So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to reducing your stress.
• Box breathing (inhale 4, hold 4, exhale 4, hold 4) quickly slows a racing mind.
• “Physiological sigh” — two short inhales, one long exhale — can ease tension fast.
• Consider wearing a simple stress-relief necklace to remind you to pause and take slow breaths.
Nourish From the Inside
• Keep blood sugar steady: regular meals with protein, fibre, and healthy fats.
• Avoid Bingeing: We already know that feeling anxious affects our bellies. It makes us run to the bathroom, makes us queasy and generally makes our insides do flips like an Olympic gymnast. In fact, the gut has its own nervous system and it contains as many nerve cells as the spinal cord. This nervous system of the GI tract is directly connected to the brain through the vagus nerve, which acts as a sort of information superhighway.
There's evidence, for example, that people who suffer from GI disorders, like irritable bowel syndrome, also have higher rates of depression or anxiety. And researchers have noticed that certain species of bacteria (ones that seem to be able to make us melancholy) are more likely to be found in the guts of depressed patients, while those linked to better mood are lacking.
• Reduce caffeine if you notice it makes you jittery or anxious, consider cutting back. swap for green tea, which contains calming L-theanine.
• Several supplements promote stress and anxiety reduction, like Lemon balm, Omega-3 fatty acids, Magnesium, Ashwagandha, Green tea, Valerian root, Chamomile, CBD, Kava kava, Vitamin B and D, Thiamine, and Melatonin.
Mushroom blends (reishi, lion’s mane): support focus and nervous-system balance - blend a “brain-soothe smoothie”: milk, banana, spinach, flaxseed, a spoon of mushroom powder, drizzle of honey.
Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.
Aromatherapy & Soothing Scents
Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body. So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day.
Consider hanging eucalyptus in your shower for a spa experience, or this candle that’s proven to help lower your feelings of stress and anxiety. 95% Of people who tried the scent to de-stress range said it lowered their feelings of stress and anxiety – so it’s definitely worth a try!
Your evening shower (or bath) can help you beat anxiety symptoms too. You just need to make use of the right essential oils to help get into a de-stress zone. A couple of drops will relieve the tension of a stressful day, taking your shower from blah to ta-dah!
Some scents are especially soothing. Here are some of the most calming scents:
Lavender, Rose, Vetiver, Bergamot, Roman chamomile, Neroli, Frankincense, Sandalwood, Ylang ylang, Orange or orange blossom, Geranium
Emotional Release & Reflection
• Journal to unload emotions and worries — try free-writing for 5–10 minutes.
• Getting in touch with your creative side - If you aren't into drawing or painting, consider coloring in a coloring book. Adult colouring books have risen in popularity and for good reason—colouring can be a great stress reliever.
• Write a mantra or affirmation (“I can handle this one step at a time”) and repeat it when tension spikes. Have a stock of different mantras to repeat whenever you are feeling anxious. Tell yourself, “This feeling is only temporary.” This should help you remain calm, especially if you are on the verge of a panic attack.
• Crystals (amethyst, rose quartz, black tourmaline) can serve as tactile reminders to pause and breathe.
Social Support
Social support from friends and family can help you get through stressful times. Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times. One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety. Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Mindfulness & Restorative Practices
Mindfulness describes practices that anchor you to the present moment. It can help combat the anxiety-inducing effects of negative thinking, and may help increase self-esteem, which in turn lessens symptoms of anxiety and depression.
• Meditation, yoga, gratitude journaling, or gentle stretching teach your body how to return to balance.
• Just 5 minutes of mindfulness a day can reduce stress reactivity over time.
First thing in the morning, choose one thing to be grateful for that day. As you go about your day, say to yourself “I am grateful for that chosen thing”. At the end of the day, before you go to sleep, mentally list 3 things that you are grateful for achieving that day.
Every time you wash your hands, be grateful for the water, soap, and also your hands. Take a deep breath and be grateful for your lungs and when you go for a walk, give thanks for your feet. Gratitude takes practise but before you know it, you will be grateful for all the things in your life, and feel a lot less anxious, as your mind will be so full of positivity.
Remember the Big Picture
Stress will come and go — it’s part of life. The key is building a “stress-resilient environment”: nourishing food, movement, enough rest, positive connections, and tools that work for you.
A thriving life isn’t about never feeling anxious; it’s about having the skills and supports to steady yourself when the waves roll in.
Love from Fallon, with intention xox
Disclaimer
The content provided in our articles is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Fallon is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the articles are the views only and may not be scientifically factual. You understand and agree by reading anything on our website that Fallon shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information published. You acknowledge and agree that Fallon, its authors, and contributors are not liable for any adverse reactions or consequences resulting from the use or misuse of the information provided. Always exercise caution and prioritise your health and safety. Images are from Pinterest, if you know the original creator please let us know, so that we can credit them.
