6 Calming Self-Care Activities for Anxiety Relief

Alongside treatments like talk therapy and medication, lifestyle management strategies - including self-care - can help people with anxiety disorders feel better. Self-care is any activity that helps you keep up your mental and physical well-being.

In general, a solid self-care routine can help you curb stress, lower your risk of illness, and boost your energy.

For anxiety disorders in particular, self-care can actually help make your treatment more effective.

"Self-care is crucial for individuals with anxiety disorders as it serves as a fundamental tool to manage and alleviate symptoms," says Joel Frank, PsyD , a clinical psychologist in private practice in Los Angeles.

Here are six expert-backed self-care activities that can help keep your anxiety symptoms at bay.

1. Exercise Regularly

It's well-known that exercise can do a lot of good for both physical and mental health - and anxiety is no exception. "Exercise and physical activity can be powerful tools for treating anxiety," says Dr. Frank.

Research backs this up. One study showed that regular exercise may help improve symptoms among people with generalized anxiety disorder or panic disorder, with more intense exercise having the most benefits.

As for which types of exercises are best for managing anxiety, it depends on what activities you enjoy most, says Frank. "If an individual enjoys yoga or running, then those activities would promote endorphin release to help regulate mood and can expel the physical energy associated with anxiety," he says.

Guidelines recommend U.S. adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise each week. If that sounds overwhelming, try starting smaller. Even small amounts of exercise - think 10- to 15-minute periods at a time - can help.

2. Eat a Nutritious Diet

"Eating a nutritious and balanced diet can have a profound effect on mental health," says Caroline Fenkel, DSW , a licensed clinical social worker and co-founder and chief clinical officer at Charlie Health, a virtual mental health care practice for young people that offers treatment for anxiety and related mental health conditions.

While diet can't cure anxiety, eating certain foods can help you feel better, while others can aggravate your symptoms. Prioritize whole foods like fruits, vegetables, lean protein, and whole grains, and limit your intake of processed, packaged, and fried foods.

People with anxiety should also be mindful of their caffeine and refined sugar intake. "It's important to avoid excessive caffeine and sugar, as they can exacerbate anxiety symptoms," Dr. Fenkel adds.

3. Try Meditation

Meditation - especially mindfulness meditation - is a tried-and-true relaxation strategy that can help you focus your mind and ground yourself in the present moment. With practice, it can gradually help reduce the tendency to worry excessively about the past or future, according to Frank.

"Simple practices like guided meditation sessions or breathing exercises can be incredibly effective," he says.

Some ways to practice mindfulness and meditation:

• Find a quiet place to meditate.
• Sit or lie down in a comfortable position.
• Focus your attention on an object, an image, or your own breathing. When you get distracted, gently redirect your attention back to meditating.
• Take slow, deep, and evenly spaced breaths.
• Have an open attitude, allowing your thoughts to pass through your mind without judging them.

4. Shore Up Your Sleep Routine

Sleep is important for everyone, but getting high-quality shut-eye can be challenging if you have an anxiety disorder. Nearly half of people with anxiety have sleep problems, especially insomnia , or difficulty falling asleep and staying asleep.

That's because those with anxiety disorders are more prone to sleep reactivity. That means they're more likely to have sleep problems due to being in a constant state of stress and mental hyperarousal.

This can become a persistent problem if not properly addressed. "Anxiety can disrupt sleep, but lack of sleep can also worsen anxiety, creating a vicious cycle," says Fenkel.

A few ways to boost your odds of getting a good night's sleep every night are:

• Set a sleep schedule and stick to it. Waking up and going to bed at the same time each day can help regulate your body's internal clock.
• Avoid caffeine and alcohol in the evening, as these substances can keep you wide awake at night.
• Make sure your sleep space is cool, dark, and quiet. Disruptions like light and noise can make it difficult to drift into dreamland.
• Try relaxation exercises like deep breathing or meditation to help calm your mind and body before bed.

If these strategies don't help, tell your doctor about the symptoms you're experiencing. They can recommend professional treatments to help you sleep better.

5. Spend Time With Others

Building and maintaining strong social connections is vital for mental health, says Fenkel.

"Talking to friends, family, or a therapist can provide support and reduce feelings of isolation," she says. "Engaging in social activities can also distract from anxious thoughts and foster a sense of belonging and purpose."

Reach out to others regularly, either for support when you need it or simply to spend time with them. If you need help strengthening your support system, some tips that can help include:

• Look to develop friendships with multiple trustworthy people who you can count on for different things. For instance, you might have one friend who you can talk to about issues at work, or another who can listen when you're having challenges with your kids.
• Proactively reach out to others rather than waiting for them to reach out to you, and offer support to them as well when they need it. If you're there for your loved ones, they're more likely to be there for you, too, when you need them.
• Make use of technology, which can allow you to connect to virtually anyone, anywhere. If you're not able to see a loved one face-to-face, send them a text or schedule a time to video chat.
• Connect with people who have similar interests to yours. Do you love reading, hiking, or tennis, for instance? Consider joining a local club, meetup, or another organization to connect with others who are interested in the same things.

6. Make Time for Your Favorite Hobbies

Engaging in your favorite pastimes can be very beneficial for managing anxiety, says Frank.

"Participating in hobbies that bring satisfaction and joy can serve as a distraction from anxious thoughts," he says. "Whether it's painting or gardening, hobbies provide creative outlets and a sense of fulfillment."

The Takeaway

Including self-care in your treatment plan can be very helpful for managing an anxiety disorder. When done alongside standard treatments like talk therapy or medication , strategies like regular exercise, a nutritious diet, meditation, prioritizing your sleep routine, and making time for hobbies can play a key role in easing symptoms.

Resources We Trust

• Mayo Clinic: Anxiety Disorders: Diagnosis & Treatment
• Cleveland Clinic: Anxiety Disorders
• Mind: Self-Care for Anxiety
• Anxiety & Depression Association of America: Tips and Strategies to Manage Anxiety and Stress
• National Health Service: Self-Help - Generalised Anxiety Disorder in Adults

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

1. Caring for Your Mental Health. National Institute of Mental Health . February 2024.
2. Anxiety Disorders. Cleveland Clinic . July 3, 2024.
3. Henriksson M et al. Effects of exercise on symptoms of anxiety in primary care patients: A randomized controlled trial. Journal of Affective Disorders . January 15, 2022.
4. Mayo Clinic Staff. Depression and anxiety: Exercise eases symptoms. Mayo Clinic . December 23, 2023.
5. Eat to Beat Anxiety. Vanderbilt University Medical Center .
6. Mayo Clinic Staff. Meditation: A simple, fast way to reduce stress. Mayo Clinic . December 14, 2023.
7. Chellappa SL et al. Sleep and Anxiety: From Mechanisms to Interventions. Sleep Medicine Reviews . February 2022.
8. Suni E et al. Anxiety and Sleep. Sleep Foundation . April 23, 2024.
9. Manage Stress: Strengthen Your Support Network. American Psychological Association . October 21, 2022.

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Heidi Green, MD

Medical Reviewer

Heidi Green, MD, is board certified in psychiatry, addiction medicine, and lifestyle medicine. She currently divides her time between maintaining a small private practice and working at specialized opioid treatment programs in North Carolina.

In her private practice, Dr. Green provides psychiatric consultative services and offers an office-based buprenorphine maintenance program to support recovery from opioid addictions. She enjoys offering lifestyle medicine consultation to those interested in maximizing their emotional and physical health by replacing unhealthy behaviors with positive ones, such as eating healthfully, being physically active, managing stress, avoiding risky substance use, improving sleep, and improving the quality of their relationships.

At the opioid treatment programs, Green serves as medical director, working with a team of counselors, nurses, and other medical providers. The programs provide evidence-based treatment (including buprenorphine, methadone, and naltrexone) for persons suffering from opioid use disorders (such as addictions to heroin, fentanyl, or prescription pain medications).

Previously, Green has worked in community health and mental health settings where she provided consultation to behavioral health teams, integrated care teams, substance abuse intensive outpatient programs, and a women's perinatal residential program. She also enjoyed supervising residents in her prior role as assistant consulting professor to the department of psychiatry at Duke University School of Medicine. During her training at the UNC department of psychiatry, she was honored to serve as chief resident, clinical instructor of psychiatry, and psychotherapy supervisor.

Green is passionate about the years we can add to our life and the life we can add to our years through lifestyle medicine! She focuses on maintaining her own healthy lifestyle through work-life balance, contemplative practices, and eating a plant-based diet. She finds joy through a continual growth mindset, shared quality time with her partner, and time spent outdoors backpacking and mountain biking. See full bio

Shelby House, BSN-RN

Author

Shelby House is a registered nurse and freelance health writer. She enjoys covering health and wellness, mental health, and nursing topics. Much of her writing has been for health businesses aiming to increase brand awareness.

She also runs a lifestyle and career blog for nurses and enjoys mentoring new nurses, providing support as they begin their often-challenging career. She believes nurses are the delivering hands of healthcare and that supporting nurses is the key to success for healthcare systems.

When she isn't writing, Shelby enjoys playing with her two young children and soaking up the countryside scenery of rural America where she lives. See full bio See Our Editorial Policy Meet Our Health Expert Network