Top 9 Lifestyle Changes for Reducing Anxiety

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Why make lifestyle changes for anxiety?

Living a healthy lifestyle is not only essential for your physical health, but it’s equally important for your mental health.

In other words, introducing positive lifestyle changes is a necessary  in order to manage your anxiety, as well as improve your overall well-being and happiness.

For example, eating healthier, exercising regularly, practicing relaxation techniques, and spending more time in nature can reduce your anxiety, and help in the prevention and healing of many other health issues.

And, lifestyle changes for anxiety are relevant whether you’re suffering from mild, moderate, or severe anxiety, so the sooner you start the better!

But,

…in saying that, introducing lifestyle changes to reduce anxiety is not meant to be a replacement for therapy or medication.

While eating healthily and exercising can in certain mild cases be enough to make anxiety symptoms disappear, things are not that simple with chronic anxiety.

People suffering from long-term anxiety and/or severe anxiety as well as trauma victims would benefit greatly from seeing a therapist, and may also need medication, but adopting a healthy lifestyle alongside both can serve to enhance healing and progress.

So, think of lifestyle changes as one of the foundation steps for managing anxiety, and then depending on the level of your anxiety, you may have to add extra steps such as therapy.

In this article, you’ll learn all the lifestyle changes that brought me anxiety relief! It doesn’t matter which habits you implement first; all that matters is that you start making changes and remain persistent.

During my early 20s my anxiety reached unbearable levels and I was diagnosed with Generalized Anxiety Disorder. At the time I was also struggling with social anxiety, agoraphobia, and post-traumatic stress as a consequence of my childhood trauma.

Initially, I took medication to get my head together, after which I began seeing a therapist to come to terms with what happened in my childhood, which was extremely helpful and exactly what I needed at the time.

But while therapy was a great start and a step I had to make to move forward, afterward I was still searching for ways to manage my anxiety in my daily life. This is how I began introducing lifestyle changes to relieve anxiety.

Words cannot describe how much a few healthy habits helped me to start managing my anxiety symptoms. I began with an anti-anxiety diet and regular walks, followed by more strenuous exercise, meditation, and yoga, which then led to more time spent in nature.

But also I didn’t stop there.

The positive effects on my anxiety from each lifestyle change inspired me to search for more healthy habits, and I ended up trying lots of different tips and techniques some of which turned out to be amazing.

Altogether my anxiety journey lasted for two decades and it nearly drove me crazy, but my persistence to try as many techniques as possible helped me to eventually overcome my chronic anxiety.

In the next section Ill elaborate on the lifestyle changes that helped me transform my health. 

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Top 9 Lifestyle Changes for Reducing Anxiety

The following lifestyle changes helped me to significantly reduce and manage my chronic anxiety.

1. Adopt Healthy Eating Habits

If you asked me what’s the first thing you could change, I would recommend that you begin introducing healthy eating habits in the following two ways.

A) Start Eating a Healthy and Balanced diet
  • Eat a range of natural foods from the following food categories: vegetables, whole grains, legumes, fresh meat, fresh fish, nuts, seeds, herbs, and some fruit. These foods are the best source of essential nutrients.
  • Make whole grains and vegetables the bulk of your calories
  • Healthy Proteins such as lean meats, fish, and vegetable protein
  • Foods that taste very neutral, and
  • Plenty of water and herbal tea.
B) Practice Eating Mindfully
  • Eat when you are hungry
  • Serve small portions
  • Express gratitude for your meals
  • Become aware of the taste, smell, texture, and colors
  • Take small bites and eat slowly. Chew your food at least 30-50 times
  • Put your cutlery down between bites
  • Eat until you are about 80% full

Adopting healthy eating habits helped me to significantly reduce my anxiety, as well as lift my mood, boost energy, get rid of IBS, and improve my overall physical health.

Also, it became apparent to me very quickly that when I ate healthily and mindfully, my anxiety was tamed, while on my bad food days, my anxiety would skyrocket!

Why Are Healthy Eating Habits Important for Managing Anxiety?

1. Nutrients play an important part in mental health


Eating a healthy and balanced diet is how you’re most likely to supply your cells with all the 45 essential nutrients (listed below) that your body and brain need to function properly.


These nutrients are essential because your body cannot produce them, yet it needs them, and a deficiency in any of these nutrients is likely to cause mental and/or physical problems.

For example, studies have shown that participants suffering from anxiety and depression are often deficient in essential nutrients such as B vitamins, magnesium, antioxidants, omega 3 fatty acids, and selenium, while supplementation of these nutrients helped to reduce their anxiety symptoms.

Essential nutrients include


  • 9 essential amino acids (proteins)
  • 2 essential fatty acids – omega 3 and omega 6 (fats)
  • 1 essential carbohydrate (glucose)
  • 13 essential vitamins – vitamins A, C, D, E, K, and 8 B vitamins
  • 20 essential minerals – calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium, iron, zinc, copper, manganese, iodine, and selenium, molybdenum, chromium, and fluoride, and other trace minerals


2. Mindful eating is a great anti-anxiety technique


In the West, eating is often rushed, squeezed in, multi-tasked, and on-the-run, and while pushing ahead with what may seem like more important demands (work, family, etc.), we eat when we can, often quickly, and, in truth, mindlessly.

Eating in this fashion is likely to lead to overeating, as well as unproperly chewed food floating around the intestines which can trigger inflammation. Inflammation markers have been linked to anxiety.

2. Give Importance to Sleep

We spend approximately a third of our lives sleeping. This is because our bodies need adequate sleep to heal, repair and revitalize. While sleeping, your body works to support healthy brain function and maintain your physical and mental health.

Poor sleep can cause greater stress, and anxiety, and anxiety can cause further sleep problems creating a vicious cycle. 

So, giving importance to your sleep is an essential lifestyle change for anxiety.

How to get quality sleep?
  • Declutter the room where you sleep and keep it neat and tidy
  • Open the window in your bedroom whenever you can to let in some fresh air
  • Avoid watching or reading the news before bedtime
  • Regulate your sleep schedule – go to bed and wake up every day at similar times
  • Try to go to sleep as close too 22:00 as you can
  • Make your bedroom dark at night by closing your curtains or blinds. You can also wear a mask. The darkness can help you have a more relaxed sleep.
  • Avoid eating 3 hours before sleep
  • Have a shower or bath before going to bed
  • Recite positive affirmations before sleep

3. Exercise Daily

Regular exercise works as well as anti-anxiety medication to relieve anxiety for some people. And it’s not just short-term fix; you may experience anxiety relief for hours after working out.

Taking part in daily physical activity is another lifestyle change that transformed my life and anxiety levels. It is my experience that exercise can help you manage anxiety long-term as well.

How to introduce regular exercise?
  • Make a list of all the physical activities that you like or don’t mind doing
  • Put a tick next to all those that you can adopt as part of your lifestyle
  • Avoid watching or reading the news before bedtime
  • Make a weekly exercise plan – decide what exercise you can do on what days
  • Fill in the empty days with walking, YouTube Workout Videos, or running
  • Aim to get at least 30 minutes of exercise every day.
For example

My top three physical activities are walking, yoga, and hiking in the woods.

  • I walk at least one hour every day, though often 1.5-2 hours
  • Practice yoga for 15 minutes daily and for 1 hour three times a week
  • I hike in the woods whenever I have the opportunity which is usually 2-3 times a month.

4. Make Meditation Part of Morning Routine

If you’ve never meditated before, I highly recommend that you start practicing but also to make it part of your morning routine.

In case you’re tempted to skip this section please give me a chance to explain because meditation was a fundamental lifestyle change for my anxiety, even though I started as a pure beginner.

Meditation is one of the most effective anxiety management techniques – if not the most. It can be as effective as anti-anxiety medications, but without all the negative side effects!

And morning meditation is particularly beneficial for anxiety sufferers because feeling strong symptoms first thing in the day is very common.

My anxiety used to be awful in the mornings. As soon as I’d open my eyes, I’d feel tightness in my chest, anxiousness in my stomach, no appetite, nervousness, and irritability, and I’d also have a very dry mouth. Over the years I’ve learned that many anxiety sufferers wake up with anxiety as well.

The trouble with carrying on with your day after morning anxiety is that the way we start the day, usually sets the tone for the rest of the day. That’s why it’s super important to meditate in the mornings so as to relieve your anxiety and start your day on a calm feeling instead.

If you’re skeptical about meditation, please don’t be.

When I first heard that meditation helps with anxiety, I must admit I didn’t get too excited. I was too irritable to even imagine sitting still for two minutes.

But I was also tired of my anxiety and I gave meditation a chance, which I’m so glad that I did, because I’ve never looked back.

Contrary to the common misconceptions, meditation is not complicated, you don’t have to sit in a lotus position, and it’s not part of a religion. Meditation can be practiced by anyone, and even simple meditations can change your life.

There are thousands of different meditation techniques and types and you will find something that’s perfect for you.

How to introduce daily morning meditation?
  • Find a comfortable corner/room in your house – make sure there is a wall or a cupboard that you can lean on in case you need to
  • Get a cushion that you can sit on, or you can also use a yoga block
  • Also, find a blanket that you can use
  • Change your morning alarm to wake up at least 15 minutes earlier
  • Each morning when you wake up, avoid switching on too many lights and immediately head to your chosen room or corner. (by the way, I don’t switch on any lights but that’s what I prefer)
  • Sit in a comfortable position on your cushion or block and lean on the wall or cupboard if you need to. Your back needs to be straight. You can also sit on a chair if you wish
  • If you’re cold wrap your blanket around you so that you are warm and comfortable
  • Put on your headphones and listen to your favorite guided meditation
  • Make sure you are breathing deeply throughout, extending your inhale and exhale
Examples of Guided Mediations

5. Regularly Express Emotions

Finding a way to regularly express your emotions can help you reduce your anxiety.

Trapped emotions trigger tension and irritability, and can also result in physical symptoms. That’s because if we don’t give our emotion an outlet, they will find some other way of coming to the forefront, which is often some physical problem or another mental issue.

If you are unable to express your emotions, then there is perhaps something you need to work through form your past, and seeing a therapist or mental health professional could be helpful to get you started.

What are some popular ways to express emotions?
  • Write down your thoughts and feelings in an anxiety journal
  • Talk to a trusted friend or family member
  • Punch a pillow
  • Cry
  • Scream
  • Sing
  • Talk to a therapist

6. Get Organized

Keeping yourself organized is another important lifestyle change for reducing anxiety.

It can also help you prevent panic attacks and anxiety attacks.

While I appreciate that being organized doesn’t come naturally to everyone, there are a few easy things you can do to introduce better organization as part of your lifestyle.

How to get organized?
  • Use a diary to write down your daily tasks
  • Keep your diary with you throughout the day
  • Write a to-do list each evening for the following day
  • Get your clothes and purse ready the night before
  • Scream
  • Wake up 1 hour earlier to give yourself extra time
  • Meal plan for the week or the day ahead

7. Make Learning A Priority

Once you stop learning you start dying.

― Albert Einstein

Expanding your knowledge can positively change your life in many ways.

Educating myself about anxiety, nutrition, and various healthy habits, is how I came to write this blog, but also how I managed to overcome my chronic anxiety. Each time I learned about a new anxiety coping strategy I would try it for a while and see if it works.

Over the years I have read many books, watched hundreds of hours of documentaries, and attended workshops, seminars, and retreats in London and other cities in Europe, to help myself, and to now help you.

And I continue to learn every day.

How can you make learning a priority?
  • Read books that make you feel good
  • Watch documentaries on topics that interest you
  • Learn about anxiety by reading books, other anxiety blogs, and anything you can get your hands on this topic to familiarize yourself with this condition and all the possible ways to feel better.
  • Listen to audiobooks
  • Attend seminars and workshops on subjects that are important to you
  • Join Community Support Groups online or in-person
  • Listen to mental health podcasts
  • Sign up to online courses

8. Simplify Your Life

Dealing with anxiety is challenging, and overwhelming.

But often we make our life more complicated than it needs to be, which makes anxiety worse.

For example, anxiety sufferers are prone to

  • perfectionism
  • saying ‘yes’ to everything,
  • constant comparisons, and
  • being very critical

…all of which waste precious energy and are likely to trigger anxiety.

Changing negative thought patterns and bad habits can help to simplify your life, save time, relieve anxiety, and make you happier!

How can you simplify your life?
  • Let go of perfectionism – aim to get things done, rather than waste time making stuff perfect
  • Practice saying ‘no’ – your wishes and desires are just as important as someone else’s
  • Let go of control – if you are meant to experience something, no matter how much you try to control things, the universe will bring you that experience one way or another
  • Say goodbye to toxic people in your life
  • Look for a solution in every problem
  • Forgive yourself and others because it will make you feel happier
  • Catch yourself criticizing yourself or others, and then stop
  • Expectations lead to disappointment so let go of expectations
  • Don’t let the opinions of others dictate how you feel about yourself
  • Catch yourself comparing yourself to others and then stop

9. Actively Seek Your Purpose in Life

We all need money to live, but sometimes being in the wrong kind of job can be the cause of your anxiety. That’s why it is important to actively seek your purpose in life.

How to actively seek your purpose?
  • Set an intention to realize your purpose in life
  • Strive for success the healthy way
  • Keep a list of your achievements
  • Brainstorm what makes you happy
  • Do things at your own pace
  • Nurture your strengths
  • Have a hobby that is related to your passion

Final Thoughts on Lifestyle Changes for Anxiety 

When you’re suffering from anxiety – whether it is mild, moderate, or severe – one of the first things you can do to reduce your anxiety is to make healthy lifestyle changes. Then depending on the state of your mental health, you can add extra steps such as therapy.

The changes in lifestyle that helped me to see significant changes in my anxiety include, eating better, exercising daily, meditating in the mornings, getting enough sleep, regularly expressing emotions, and staying organized – all of which are discussed above.

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