Stress Awareness Week: How to Stay Calm and Energised as the Festive Season Approaches

As the festive season approaches and the darker mornings and evenings set in, it’s easy to feel a little overwhelmed. Balancing work, family, and social commitments – not to mention the change in daylight and colder weather – can take its toll on our mood, energy, and sleep.

In recognition of Stress Awareness Week (3-7 November), Wassen Nutritionist Victoria Malcolm shares her expert tips on how simple nutrition and lifestyle choices can help calm the mind, nourish the body, and support emotional balance during this busy time of year.

1. Feed Your Gut, Feed Your Mood

Did you know that around 95% of serotonin, your “happy hormone”, is made in the gut? Beneficial gut bacteria rely on soluble fibre as their fuel source, and when you don’t get enough, your mood can suffer. Foods rich in soluble fibre such as oats, flaxseed, chia seeds, apples, beans, and pulses not only support digestive health but can also influence serotonin and GABA levels –  the calming neurotransmitters that help us feel relaxed and positive.

Most people eat less than 30g of fibre per day, well below the recommended amount. Aim to gradually increase your intake with wholesome, plant-based foods to support both gut and mental wellbeing.

2. Move for Your Mind

Exercise is one of the most powerful natural stress relievers. It boosts serotonin, helps balance stress hormones like cortisol, and improves sleep quality. Victoria recommends:

“Try to get outside every day – even a 20-minute brisk walk in the morning can help regulate your nervous system and circadian rhythm. Natural light exposure early in the day helps your body clock function optimally, supporting better mood and sleep at night.”

3. Prioritise Protein and Tryptophan

Tryptophan is an essential amino acid and the building block of serotonin. Including a source of tryptophan with every meal can support your body’s ability to produce this important neurotransmitter. Great options include chicken, turkey, eggs, fish, nuts, seeds, brown rice, oats, and bananas.

Pairing these foods with complex carbohydrates helps tryptophan cross the blood-brain barrier more effectively, enhancing its mood-boosting benefits.

4. Support Your Nervous System with Key Nutrients

When we’re stressed, our bodies use up more vitamins and minerals – especially magnesium and B vitamins (B6 and B12), which are vital for energy metabolism and nervous system function.

Load up on green leafy vegetables, whole grains, nuts, and seeds to replenish these nutrients naturally. Magnesium, in particular, helps relax muscles and promote calm, while B vitamins support energy levels and resilience to stress.

5. Prioritise Restorative Sleep

Quality sleep is one of the most effective stress buffers. Creating a calming bedtime routine can help signal to your body that it’s time to unwind. Try gentle yoga or stretching, keep lights dim, and avoid screens for at least two hours before bed to limit blue light exposure that can interfere with melatonin production.

To further support relaxation, Wassen Relax & Replenish is a holistic night-time supplement designed to help you unwind and recharge while you sleep. Formulated with Magnesium, Passionflower, Ashwagandha, and Reishi Mushroom, it supports the body’s rejuvenating processes and promotes a calm, restful night.

Wassen Relax & Replenish – £20.99, available at wassen.com

“Stress is inevitable, but overwhelm doesn’t have to be. By nourishing your body with the right nutrients, prioritising rest, and spending time outdoors, you can help your mind and body stay balanced through the busy festive season – and beyond.”

Food supplements should not replace a varied, balanced diet and a healthy lifestyle.