Change is a natural part of life, but that doesn’t make it easy. Whether it’s starting a new job, moving to a different city, or adjusting to a new season, shifts in routine can leave many of us feeling ungrounded and anxious. The human brain is wired to crave predictability, so when life throws a curveball—big or small—it can trigger a sense of uncertainty that feels anything but comfortable.
Interestingly, this is true even when the change you’re experiencing is really great, like landing your dream job or moving in with a partner. “Your nervous system gets the message: ‘something is different, be on alert.’ That alertness can feel like anxiety, restlessness, or just an overall sensation of feeling off balance,” explains Michael Genovese, M.D., a neurologist and chief medical advisor at Ascendant New York.
The good news? Practical strategies can help restore internal balance and calm an overactive stress response when life feels anything but steady. Targeted supplements can help, too! Consider the expert-backed supplements shared here your trusted supporters through any phase that leaves you feeling ungrounded.
- ABOUT OUR EXPERTS: Michael Genovese, M.D., is a neurologist and chief medical advisor at Ascendent New York. Zishan Khan, M.D., is a triple board-certified psychiatrist with Mindpath Health. Renee Young, N.D., is a naturopathic doctor and founder of the Young Naturopathic Center for Wellness.
How Change Affects Your Body
If you struggle (even a little bit) with change, congratulations: You’re like pretty much every other human on the planet. “Your brain is wired to seek patterns and routines, so when those shift suddenly, your body treats it like a threat,” says Renee Young, N.D., a naturopathic doctor and founder of the Young Naturopathic Center for Wellness. “You may feel disoriented, edgy, or disconnected, not because anything is wrong with you, but because your internal systems are scrambling to re-establish a new baseline.”
Read More: How Stress Affects Your Face—And What To Do About It
The physiological reason for your not-so-fun feels: “Change activates your stress response, so the sympathetic nervous system (also known as the ‘fight-or-flight’ response) kicks in, flooding your body with hormones like cortisol and adrenaline,” Genovese says. “This is helpful when you’re in actual danger, but otherwise leaves you feeling wired, tense, or emotionally shaky.”
In addition to the immediate emotional impact, the nervous system’s response to all that ch-ch-change affects your well-being in other frustrating ways.
The first thing to take a hit is typically your circadian rhythm, the body’s internal clock that regulates sleep and wake cycles, says Zishan Khan, M.D., a triple board-certified psychiatrist with Mindpath Health. This is because your body relies on regular cues, such as light, meals, and sleep, to stay on track. As your body produces more cortisol and adrenaline in response to a shift in routine (like waking up earlier for a new job), it can delay melatonin production, making it harder to fall or stay asleep.
Your gut often pays the price, too, which is why you may experience bloating, changes in appetite, or nausea during periods of stress. “Your gut is directly linked to your brain, so when your nervous system is on high alert, digestion takes a backseat,” Genovese says.
Supplements To Calm Your Nervous System And Restore Balance
Of course, locking down lifestyle factors (like a consistent sleep routine, a nutrient-dense diet, and regular exercise) is a must here. But the right supplements can also offer gentle support during times of transition. Here are four to turn to.
1. Gamma-aminobutyric acid (GABA)
“GABA is a naturally occurring neurotransmitter that acts as a calming chemical in your brain, so taking it as a supplement can help you feel more relaxed,” Genovese says. If your sympathetic nervous system (fight-or-flight) takes over, supplementing with GABA can help bring you back to a parasympathetic (rest-and-digest) state and reduce overstimulation, adds Young.
Khan recommends maximizing GABA’s relaxing effects by taking 100 to 250 milligrams before bed.
2. L-theanine
L-theanine is an amino acid (most notably found in green tea) that can increase alpha brain waves to induce calmness, without making you sleepy, according to Khan. Read: If you feel stressed and worried in the morning, it can offer support without making you want to nap. That said, thanks to its relaxing effects, l-theanine can also improve sleep quality. In addition to boosting slow brain waves, research suggests the amino acid helps increase GABA levels, decrease sleep disturbances, and improve certain sleep (particularly non-REM sleep).
Genovese recommends 100 to 200 milligrams of l-theanine once or twice daily to help keep calm and carry on.
3. Magnesium
“Magnesium is like nature’s chill pill,” Genovese says. “It helps regulate your stress response and plays a role in sleep and muscle relaxation, so if you’re feeling tense or having trouble sleeping, magnesium can help.” Studies back this up, suggesting that magnesium supplementation can improve sleep time, sleep efficiency, and melatonin production, so you feel rested and recharged.
To help wind down, Genovese recommends taking 200 to 400 milligrams of magnesium glycinate or magnesium citrate roughly one hour before bed.
4. Ashwagandha
Ashwagandha is an adaptogenic herb that helps counteract the negative effects of stress on your hormones, allowing you to adjust more smoothly. Because of its ability to calm the nervous system, Genovese considers it a go-to when burnout strikes.
Read More: Try ‘Adaptogen Stacking’ To Level Up Your Stress Support
Genovese recommends splitting your dose, taking 150 to 300 milligrams in both the morning and evening. This allows you to reap ashwagandha’s sleep-busting benefits throughout the day and relax into a more restful sleep when all is said and done.
When Supplements Don’t Cut It
Supplements can help you find your footing during big life shifts, but if stress and anxiety interfere with your daily functioning and/or quality of life, check in with a mental health professional, suggests Genovese. “You do not have to navigate change alone; it’s okay to ask for help,” he says. Sure, supplements may still be part of your find-balance plan, but a mental healthcare provider can provide invaluable support throughout times of transition.