Written by John Coombs – Clinical Director and Fatigue and Wellbeing Specialist; Lisa Edmondson, Nurse and Master Health Coach
Modern life places constant demands on the body. Long working hours, disrupted sleep, emotional pressure, and poor recovery time can all contribute to a state of ongoing stress. Many people describe the resulting symptoms—persistent fatigue, low resilience, disrupted sleep, and difficulty coping—as adrenal fatigue. While this term is not a formal medical diagnosis, it reflects a very real experience of nervous system overload.
Supporting recovery requires a whole-body approach. Rather than focusing on one solution, the goal is to reduce stress signals, stabilise energy, and create daily habits that allow the body to feel safe enough to recover.
Calming the Nervous System Comes First
When stress is constant, the nervous system can remain stuck in a heightened state of alert. Calming this response is a critical first step.
Deep breathing practices, such as belly breathing or structured techniques like 4-7-8 breathing, help lower cortisol levels and activate the body’s relaxation response. These practices are simple, accessible, and effective when used regularly.
Mindfulness practices, including meditation, prayer, or quiet time in nature, further support emotional regulation. Even short periods of stillness help reduce mental overload and improve stress tolerance over time.
Movement That Supports, Not Depletes
Physical activity remains important, but the type and intensity matter.
During periods of chronic stress, gentle, low-impact movement is often more beneficial than intense exercise. Activities such as walking, swimming, and yoga encourage circulation and stress relief without placing extra demand on already stressed systems. Overexertion can increase fatigue and slow recovery, so listening to the body’s signals is essential.
Sleep as a Foundation for Recovery
Sleep plays a central role in regulating stress hormones and restoring energy.
Aiming for 7–9 hours of quality sleep each night, with consistent bedtimes and wake times, supports the body’s natural rhythms. Creating a calming bedtime routine—reducing screen exposure, dimming lights, and allowing time to unwind—can significantly improve sleep quality and stress resilience.
Nutrition That Stabilises Energy
Diet has a direct impact on how the body responds to stress.
A focus on whole, nutrient-dense foods—including vegetables, lean proteins, and healthy fats—provides the building blocks needed for recovery. Regular meals that include protein help maintain steady blood sugar levels, preventing the crashes that can trigger stress responses.
Reducing caffeine, alcohol, sugar, and refined carbohydrates is also important. While stimulants may provide short-term energy, they can overstimulate the nervous system and worsen fatigue over time.
Hydration should not be overlooked. Even mild dehydration can increase feelings of tiredness and stress, so drinking water consistently throughout the day is essential.
Herbal and Nutritional Support: Use With Care
Some people explore herbal and nutritional supplements as part of a broader stress-management and recovery plan. These supports may be helpful for certain individuals, but they should always be used thoughtfully and alongside foundational lifestyle changes.
Adaptogenic herbs such as Ashwagandha, Holy Basil (Tulsi), and Rhodiola are traditionally used to help the body adapt to physical and emotional stress. Vitamin C is also commonly discussed, as the adrenal glands utilise higher amounts of this nutrient during periods of prolonged stress.
In some cases, practitioners may recommend structured supplement protocols such as Dr Wilson’s Adrenal Fatigue Quartet, which typically includes a combination of vitamin C, vitamin B5, magnesium, and glandular or supportive nutrients designed to assist stress regulation. This type of protocol is intended to support adrenal function rather than stimulate it and should only be used under professional supervision.
It is important to note that supplements are not risk-free. Some products may be ineffective, poorly regulated, or contain undeclared ingredients, including hormones. This is particularly relevant for individuals experiencing chronic fatigue, adrenal fatigue symptoms, or conditions such as ME/CFS. For this reason, professional guidance is essential before starting any supplement, especially for those taking medications or managing underlying health conditions.
Supplements should support recovery—not replace the essential foundations of rest, nutrition, stress reduction, and nervous system regulation.
An Important Perspective
It is important to acknowledge that “adrenal fatigue” is not a recognised medical diagnosis. However, the lifestyle strategies often recommended—stress reduction, restorative sleep, balanced nutrition, gentle movement, and professional oversight—are widely supported approaches for managing the effects of chronic stress.
Anyone experiencing persistent or worsening symptoms should seek assessment from a qualified healthcare provider to ensure appropriate investigation and a personalised care plan.
Supporting Long-Term Resilience
Recovery from chronic stress is rarely immediate. It is built through small, consistent changes that prioritise rest, nourishment, and balance. By shifting the focus from pushing through fatigue to supporting the body’s natural recovery processes, long-term resilience and wellbeing become far more achievable.