Stress & Anxiety: 10 Routine Changes to Reduce and Find Relief

Aug 21, 2025

Stress and Anxiety are not made-up things in our heads; they are legit full-body experiences that can slowly wear you down without one realising. In Australia, the rising pressure of putting up with modern life has made stress & anxiety management a genuine concern amongst the citizens. According to the Australian Bureau of Statistics 2025, over 4.7 million Australians have been reported with either stress or anxiety-related mental conditions, which again is concerning.

Whether it’s work deadlines, expectations of family and society or the uncertainty of life, stress and anxiety are slowly seeping into every part of our lives, but what do we do about it?

We learn about it and work on managing it! How? Keep reading to find that out.

Why Do We Experience Stress & Anxiety?

Let’s start with why it happens. So, while occasional stress is normal and understandable, chronic stress is an entirely different story. It disrupts your sleep, weakens your immune system and also creates mental fog. Some of the common triggers contributing to this are:

• Any work-related stress
• Financial uncertainty, such as rising cost of living and stagnant wages.
• Digital overload: Constant notifications and screen time.
• Relationship issues: Family, romantic, or social friction.
• Fear of catching up with an illness or dealing with a chronic physical condition.

So, our brain’s natural ‘fight or flight’ response is helpful in actual times of danger, but living in a constant state of fear is proven harmful to our mental and physical health.

Impact on Health

Trust your body and how it reacts. Stress and anxiety in the long run can become friends, and that’s when your body communicates to you; sometimes it is subtle, sometimes it’s just not. Some of the common signs are:

• Sleep issues like insomnia or waking up feeling tired.
• Digestive issues, including irritable bowel syndrome (IBS) or nausea.
• Frequent headaches or migraine attacks.
• Lowered immunity makes you prone to falling sick.
• Increased heart rate and blood pressure, which raise cardiovascular risks.

These are not just signs to ignore; it’s your body signalling for help.

Stress & Anxiety Related Health Conditions

If you avoid the fact that you feel stressed or anxious, it impacts your physical and mental health. One can end up with conditions like:

• Generalised Anxiety Disorder (GAD)
• Depression
• Hypertension
• Chronic fatigue syndrome
• Panic disorder
• Substance use issues
• Hormonal imbalances
• Skin conditions like eczema or acne are due to inflammation of the skin

A couple of these together can form a cycle without you even realising it. This leads to stress, and then stress causes symptoms, and in no time, you’re trapped in a vicious loop. It’s difficult to break free from this cycle, but not impossible.

10 Routine Changes to Reduce Stress & Anxiety

Fortunately, little changes in your everyday routine can make up for how you feel mentally, emotionally and physically in the long run. Here are 10 small shifts you can bring into your everyday schedule to ease your mind and body:

1. Morning Movement Boost

You should start your day with at least 15-30 minutes of physical activity, even if it’s just brisk walking. Exercising releases endorphins, which act as a natural mood lifter. It is one of the most effective ways to reduce stress and anxiety mental conditions.

2. Set Digital Boundaries

You need to cut down on doomscrolling. For starters, it gets us nowhere. Instead, consider scheduling tech-free windows in your day, especially around bedtime. Constant exposure to digital screens stimulates the nervous system and delays melatonin release, which worsens stress.

To help your body naturally wind down after a digital overload, a herbal supplement like Herbs of Gold Stress Ease, with Ashwagandha and Rhodiola, helps in feeling calm, balances energy, and encourages peaceful sleep when taken as part of an evening routine.

3. Breathwork & Meditation

Breathwork exercises and meditation can help in reducing cortisol levels in your body and clear out mental fog. Try practising slow, deep breathing for five minutes, and if done daily, it can work like a charm! If not that, try the 4-7-8 breathing technique or a guided meditation app.

Also, for those looking for some calming effect supplements, Thompson’s One-A-Day St John’s Wort 4000 is going to be a great fit! It balances out mood and helps in reducing nervous tension.

4. Nourish with Purpose

What you put in your body has a direct relationship with how you feel. It’s not even an exaggeration. Omega-3s, Magnesium, Vitamins, and L-theanine are known to ease the nervous system, so supplements full of them are exactly what you need.

5. Journal Before Bed

Journaling regularly helps an individual declutter their mind. Instead of letting thoughts and emotions swirl in your mind and body, penning them down has proven to be effective. You can write down a list of things you’re grateful for or simply what’s on your mind. This or that, the journal practice creates a space for your thoughts instead of letting them reside in you.

6. Say ‘No’ When Needed

Overcommitting of any kind is going to lead to burnout, so healthy boundaries are a must. It’s okay to step back or delegate when needed; it’s a great way to manage stress & anxiety.

Commonly, the nervous tension is felt around the neck, and a Baxter Heated Neck Wrap can ease that muscle tension, support blood circulation, and help you physically let go of stress built up during the day.

7. Incorporate Natural Scents

Aromatherapy is not just any kind of woo-woo; it’s grounded in neuroscience. Natural scents of lavender, bergamot, and sandalwood calm the amygdala; that is the brain’s fear centre.

We would suggest you try a calming scent like Amrita Court’s Peaceful Sleep essential oil blend. This oil is infused with lavender, geranium, and vetiver, which helps relax the nervous system before you hit the bed.

8. Regulate Your Sleep-Wake Cycle

Sleep isn’t just about rest-it’s a reset button for your brain. You should create an everyday wind-down ritual before bed, like:

• Keep screens out of the bedroom or away from you before bed
• Sleep at the same time every night, even on weekends
• Journal before you go to bed
• Meditate before you go to bed
• Self-care, like skin care, or just doing something little for yourself

For deeper, more restful sleep and nighttime stress support, Henry Bloom’s Magnesium + Sleep Tablet blends magnesium and California Poppy to help calm the mind and reduce the time it takes to fall asleep.

9. Foster Connection

The power of human connection should not be taken for granted. Whether it's chatting with a friend, joining a support group or just seeking therapy, social interaction of any kind helps with feelings of loneliness and helps with anxiety management.

10. Seek Professional Help When Needed

Stress and anxiety can impact your relationships, work, or day-to-day functioning, and there is no shame in acknowledging that and seeking help. Did you know that only 38% of Australians experiencing anxiety-related symptoms seek help and treatment? That number needs to rise.

Work-Life Impact: Australians' Burnout Wave

In 2025, burnout became a recognised workplace issue in Australia. Reports from Safe Work Australia tell us that psychological injuries now account for 11% of serious workers' compensation claims, with longer periods of recovery than physical injuries. When work consumes all your energy and leaves no legitimate room for recovery, it spills into your sleep routine, normal relationships, and even physical health, like digestion.

You should build emotional resilience and set boundaries, as this is no longer a luxury —it’s basic survival.

Final Note

Stress & anxiety management is not all about eradicating stress entirely because that’s impossible, but by making mindful routine changes and supporting your body and mind through movement, nourishment, rest and connection, you can build a life that’s more joyful, grounded and focused. You should start small. Pick one habit at a time and then follow up with another.

You’ll thank yourself later.