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Chill out: Managing stress in a stressful world

27.07.2025

Modern life can feel like a constant juggling act — work, family, finances, health, and the expectations we place on ourselves. But what happens when your body starts sounding the alarm, and stress becomes more than just an occasional visitor?

Stress is part of being human. But when it lingers, it can throw your whole system out of balance. Understanding how stress works — and how to respond to it — can help you take the wheel back. Let’s unpack what’s going on inside your body and how to chill out, even in a chaotic world.

What is stress, really?

Stress is your body’s natural response to a real or perceived challenge. When you’re under pressure, your brain flips the switch on your “fight or flight” response. It’s like turning the ignition key in a car.

First, your hypothalamus kicks in, telling your pituitary gland to signal your adrenal glands —which release adrenaline and cortisol, the stress hormones. These help you act fast, but if they stay high for too long, your body never gets a chance to hit the brakes.

Chronic stress keeps your internal engine running, even when you’re resting. Over time, this can affect everything from your sleep to your digestion, immune system, metabolism, and mood.

Meet your mood messengers

Your brain uses chemicals called neurotransmitters to help regulate mood, motivation, focus and calm. Think of them as your body’s internal balance crew.

Noradrenaline – your ‘spark of focus’

Helps with alertness, motivation and energy
Keeps you focused and ready — but too much can lead to anxiety or high blood pressure
Too little can cause fatigue, poor focus or even depression.

Serotonin – your ‘happiness guru’

Boosts mood and helps regulate sleep, appetite and libido
Serotonin is produced in your gut and brain — what you eat can directly impact how you feel
Low serotonin is linked to symptoms of depression.

Dopamine – your ‘reward rockstar’

Released when you achieve something or enjoy a moment
Drives motivation, learning and pleasure
Too much stimulation (like doom-scrolling or sugar binges) can throw things out of balance.

Gamma-aminobutyric acid (GABA) – your ‘chill champion’

Helps calm the brain and ease anxiety
Acts like a brake for your nervous system, helping you relax and sleep better.

Six ways to stress less and feel more like yourself

Help support your nervous system and naturally boost your feel-good chemicals, with tips from CBHS Senior Wellness Consultant and Nutritionist, Julia.

1. Get your daily DOSE

Your DOSE stands for dopamine, oxytocin, serotonin and endorphins — four feel-good chemicals your body produces on its own. You can help increase these naturally by:

going for a morning walk in the sunshine
listening to your favourite music
laughing with friends
eating regular, balanced meals
practising meditation or breathwork.

“The key is not to do them all at once. Layering too many sources of dopamine (e.g. music + workout + caffeine + friends/social connections) will end up in a crash, tipping the balance and undermining motivation and drive,” says Julia.

Top tip: The amino acid tryptophan (found in foods like turkey, dairy, pumpkin seeds, dark chocolate, and leafy greens) helps your body make serotonin. Pair it with carbs like sweet potato or brown rice to help it reach your brain.

2. Tune into your body

Feeling foggy, wired or flat? Your body might be trying to tell you something. Keep a simple mood and energy tracker for a few days. Notice how food, movement, social connection or screen time affect your wellbeing.

Black Dog Institute has some great app suggestions to help you stay on top of your mental wellbeing.

3. Move to manage stress

You don’t have to sweat it out in the gym — walking, dancing, swimming, yoga or stretching all count. Physical activity helps regulate dopamine, serotonin and GABA, reducing stress and improving mood.

Try: a 15-minute walk after lunch or a five-minute stretch between meetings.

4. Breathe like you mean it

Breathwork isn’t just trendy — it’s backed by science. Slow, deep breathing activates your parasympathetic nervous system (your body’s “brake pedal”), helping you feel grounded and calm.

Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.

lady eating food

5. Eat for a better mood

There’s a strong link between your gut and brain — so nourish both. A Mediterranean-style diet rich in fibre, whole grains, lean protein, olive oil, nuts and veggies has been shown to support your general health.

Tip: Try adding mood-friendly snacks like nuts, yoghurt, hummus, berries or a square of dark chocolate to your diet.

6. Take digital detox breaks

Constant screen use can overstimulate dopamine and disrupt your focus and sleep. Set boundaries like:

no screens for one hour before bed
turning off notifications
taking tech-free walks
doing one task at a time

Your brain will thank you.

Support is everything

Stress can feel isolating, but you don’t have to manage it alone. Talking with your GP, a psychologist, counsellor, or health coach can help you find your balance again.

You can also try the Holmes-Rahe Stress Inventory (also known as the Social Readjustment Rating Scale or SRRS) to give you an idea of whether the stress you’re under is enough to make you sick.

As a CBHS member, you may be eligible for wellbeing support or coaching through our Wellness Programs. Contact us at 1300 654 123 or email help@cbhs.com.au to learn more. Or visit our ‘Stress’ page for more resources.

You’ve got this

Stress is a part of life — but burnout doesn’t have to be. With small, sustainable steps and a bit of self-compassion, you can shift the way stress shows up in your life. Start where you are, and build from there.

For more support and information, explore resources from:

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

Sources:

https://www.healthdirect.gov.au/stress

https://www.healthdirect.gov.au/adrenal-glands

https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body

https://www.cbhs.com.au/mind-and-body/blog/understanding-the-chemicals-controlling-your-mood

https://www.verywellhealth.com/norepinephrine-what-does-or-doesnt-it-do-for-you-3967568

https://www.healthdirect.gov.au/serotonin

https://www.cbhs.com.au/mind-and-body/blog/the-brain-gut-connection-is-stress-impacting-your-gut

https://www.healthdirect.gov.au/dopamine

https://www.cbhs.com.au/mind-and-body/blog/seven-moves-to-boost-your-mood

https://theconversation.com/what-is-breathwork-and-do-i-need-to-do-it-231192

https://www.cbhs.com.au/mind-and-body/blog/mood-foods-nutrition-for-busy-people