We often think about stress as an internal, individual experience. However, stress can be a shared experience too, especially when it affects those closest to us such as our family.

One study on the subject matter has indeed revealed the existence of a concept known as family stress. It frames family stress as the experience of change within close family ties; that is, though change is inevitable and sometimes necessary within the nuclear family, change can be difficult and problematic. There can be positive change—such as milestones reached by different family members, marriages, or the welcome arrival of grandchildren—but there can be turbulent change right alongside this, like separations, illnesses, death, or other unforeseen challenges. Family stress can be a product of the latter (1).

As tough as family stress can be to work through, here are effective ways to healthily address and manage family stress. Let’s find out more.

Managing your own family stress

Coping with stress at home on top of your everyday stress at work or at school can be tough. It’s necessary to equip the family with the right tools to find the causes of family stress.

If you are under duress at home and are trying to figure out how to deal with it, here are some things that you can begin looking into:

• Know your own stress cues. Learn how to recognise the way you react to and handle stress, and pay attention to how others around you do as well. This can help you be more sensitive to the way you and the people around you respond to specific situations (2).
• Engage in open and healthy communication. Having regular conversations can help a family build the right support system that enables them to work together on better understanding their stressors as a unit (3).
• Keep healthy. Prepare your mind and your body to withstand stress and help you cope. A healthy combination of physical activity, good quality sleep, and a healthy diet can give the family more endurance when it comes to dealing with issues that cause stress (2).

These steps take consistency and practice. They are effective methods to boost your health and prepare yourself for dealing with family stress - giving you more time to focus on improving your relationship with loved ones.

Vitamins and minerals for stress

Vitamins and minerals play an important part in your overall well-being and should be obtained from a healthy and well-rounded diet. You can consider supplementation alongside a healthy diet to ensure you receive these nutrients sufficiently on a daily basis.

Here are some options you can consider as part of your supplementation plan:

Ashwagandha

Ashwagandha is an Ayurvedic herb traditionally used in India to help relieve symptoms of stress (4). Ashwagandha supplements can help enhance how the body adapts to stress through restoring stress-induced alterations in the body’s cortisol and glucose levels, among others (5).

Magnesium

Magnesium is a naturally produced mineral in our body that is essential in many enzyme systems in our body. It is also responsible for the production of energy (6). Adding magnesium supplements to your diet can support in moderating your stress levels by providing sufficient energy to perform workouts (7).

Vitamin B complex

If you’re dealing with family stress, you can certainly consider adding vitamin B complex to your diet. B complex is a group of eight water-soluble vitamins that are involved in metabolism (8). Vitamin B complex aids the reduction of stress and fatigue in your body, leading to boosted healthy stress responses in our body (9).

Calcium

Calcium is an essential element that is part of various bodily functions such as the growth of our bones. Deficiency in calcium in our body can result in compounding effects of stress (10).

Vitamin B12

Another vitamin you can consider is B12, or cobalamin, which is involved in producing the body’s red blood cells, processing food to energy, and keeping our nervous systems healthy (11). Adding vitamin B12 supplements can boost your body’s stress response.

Ginkgo Brahmi

Ginkgo and Brahmi can help you with family stress management as both have been used in traditional medicine for thousands of years (12). They are known to help with mild anxiety and improve the body’s reaction to stress, and promote stress relief (13).

You can’t choose the type of family stress that comes your way. However, you can choose to lead a healthier, more open relationship with the people you love. Conflicts may arise here and there, but family stress can be manageable with the right methods in place.

Support stress management today with a vitamin subscription tailor made just for you! Vitable offers vitamin delivery services to anywhere in Australia that can be paired alongside a healthy and well-rounded diet. Meet your daily vitamin needs and targets from the comfort of your own home.

Find out more about other areas that the above supplements can help you with:

Ashwagandha | Magnesium | B Complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

1. National Ag Safety Database Content Team. “From Family Stress to Family Strengths”. Health Direct: Healthdirect.Gov.Au.  Published on https://nasdonline.org/1449/d001249/from-family-stress-to-family-strengths.html. Accessed November 21, 2021.
2. Tiret, H. & Knurek, S. “Strategies to cope with family stress”. Michigan State University: Can.Msu.Edu. Published May 26, 2020 on  https://www.canr.msu.edu/news/strategies_to_cope_with_family_stress. Accessed November 21, 2021.
3. American Psychological Association Content Team. “Managing stress for a healthy family”. American Psychological Association: Apa.Org. Published October 18, 2019 on https://www.apa.org/topics/stress/managing-healthy-family. Accessed November 21, 2021.
4. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed November 21, 2021.
5. Salve, J., Pate, S., Debnath, K., & Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/. Accessed November 21, 2021.
6. Nutrients Reference Values for Australia and New Zealand Content Team. “Magnesium”. Ministry of Health, Nutrients Reference Values: Nrv.Gov.Au. Nih.Gov. Published April 9, 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed November 21, 2021.
7. Vink, R., & Nechifor, M. “Magnesium in the Central Nervous System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed November 21, 2021.
8. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on  https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed November 21, 2021.
9. Stough, C., Simpson, T., Lomas, J., McPhee, G., Billings, C., Myers, S., Oliver, C., & Downey, L. A. “Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 22, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed November 22, 2021.
10. Vannucci, L., Fossi, C., Quattrini, S., Guasti, L., Pampaloni, B., Gronchi, G., Giusti, F., Romagnoli, C., Cianferotti, L., Marcucci, G., & Brandi, M. L. “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters”. S National Library of Medicine National Institutes of Health: Nih.Gov. Published December 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/. Accessed November 22, 2021.
11. National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed November 22, 2021
12. Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed November 22, 2021.
13. Walesiuk, A., Trofimiuk, E., & Braszko, J. “Ginkgo biloba normalizes stress- and corticosterone-induced impairment of recall in rats”. Science Direct: Sciencedirect.Com. Published on https://www.sciencedirect.com/science/article/abs/pii/S1043661805001659?via%3Dihub. Accessed November 22, 2021