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Sam Wood's tips for managing stress

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Too much unmanaged stress has some surprising impacts on the body, including fatigue, irritability and tension.

Hi guys, Sam Wood here. I’ve been working in the health and fitness industry for a long time now, and one thing that I find people overlook when they want to improve their lifestyle is stress management. 

Now, as busy people maintaining jobs, social lives, families, health, money – stress is natural part of life. I know all too often my wife Snez and I feel as though we’re juggling a million plates at once. So, while some stress is unavoidable, it’s important that we work out strategies that help us manage it when it arrives.

Why is stress management so important for health and wellbeing? Too much unmanaged stress has some surprising impacts on the body, including fatigue, irritability and tension. 

So, what can we do to manage stress on a day-to-day basis? Here a few strategies that we use in our household…



This might seem obvious, but the production of endorphins when you exercise (those wonderful feel-good chemicals your brain produces) contribute hugely to managing stress, and boost your mood helping to ease lingering frustrations and anxieties. I always encourage people on my program to move every day – even if it’s just for 10 minutes! It all helps.

Meaningful Connection

As we focus on nurturing important relationships with the ones we love, we also quieten our minds to any spinning thoughts or concerns that are stressing us out. I know nothing helps me unwind, feel grounded and reconnect with what matters most like spending time with my family. Put your phone in another room, catch up on the day, and just enjoy being present and grateful. You’ll notice how suddenly your world stops spinning so quickly. 

Healthy Diet

A healthy, nutritious diet full of whole foods really does support our ability to cope with stress. We need to make sure we load up with plenty of healthy brain fuel to keep our minds powering through. Try meal prepping to make sure you always have a healthy meal or snack nearby. And make sure you limit stimulants like caffeine and sugar in your diet that exacerbate the symptoms of stress. I stick to the 2-by-2 rule – meaning I can have two good coffees before 2pm. 

Natural Supplements

Natural supplements can be really beneficial in aiding your body’s stress response, which is why Snez and I take Ashwagandha+. It's traditionally used in Ayurvedic medicine to relieve symptoms of stress and help the body to adapt to stress. 

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. 


A rested mind is better equipped to deal with whatever the day throws at it, and that includes stress! We want to give ourselves plenty of downtime to recharge after every day. Prioritise good, restorative sleep by practising healthy night time habits. I dim lights around the house in the evening and avoid screens at least an hour before bed to make sure I get some good shut eye every night. 

Guided Meditation

One thing I’ve really taken to over the past few years that has helped me manage stress is guided meditation. I made sure we included a focus on meditation in our 28 by Sam Wood app for that reason and I’ve been so excited to see members engaging with that content regularly. Developing that ability to take a step back from your thoughts, rather than being completely consumed by them has been a real game changer for me and particularly helpful when you run a couple of businesses and have a high energy young family! 

I hope these simple tips will help you manage your own stress, or encourage you to find strategies that work for you. If you’re interested in learning more about the various aspects of maintaining a healthy lifestyle, I highly recommend joining the incredible community of 28 By Sam Wood. I designed this program with my team to include not only great workouts and delicious healthy recipes, but also a fantastic Mind section that where members have access to motivational and educational talks about self-development and fantastic guided meditations.

Take care of your mind and body, and invest in your own stress management. You won’t regret it.

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