100 Simple Ways to Calm Anxiety
You know when you are experiencing anxiety, it feels like total chaos in your mind and body. Here are 100 healthy ways to calm that anxiety, categorized into different areas to address your specific needs:
Physical
Deep breathing exercises
Progressive muscle relaxation
Taking a warm bath or shower
Stretching or doing yoga
Getting a massage or self-massage
Cuddling a pet or stuffed animal
Wrapping yourself in a cozy blanket
Applying a warm compress to your shoulders or neck
Drinking herbal tea
Squeezing a stress ball
Sensory
Listening to calming music
Aromatherapy with essential oils
Lighting a scented candle
Watching the sunset or sunrise
Focusing on pleasant textures (e.g., soft fabrics)
Walking barefoot on grass or sand
Drawing or coloring mandalas
Using a weighted blanket
Holding a warm cup of tea or coffee
Listening to nature sounds (e.g., rain, ocean waves)
Mental
Practicing mindfulness or meditation
Doing a puzzle or brain teaser
Reading a comforting book or article
Journaling your thoughts and feelings
Practicing positive affirmations
Visualizing a peaceful place
Counting down slowly from 100
Writing a gratitude list
Doing a creative activity (e.g., drawing, painting)
Organizing or decluttering a small space
Emotional
Writing a letter to yourself
Practicing self-compassion and forgiveness
Watching a favorite movie or TV show
Laughing at funny videos or jokes
Crying if you need to release emotions
Talking to a supportive friend or therapist
Reflecting on past accomplishments
Engaging in a hobby you love
Reading inspiring quotes
Setting small, achievable goals
Social
Reaching out to a friend or family member
Attending a social group or event
Volunteering or helping someone in need
Writing a letter or email to someone you care about
Joining an online community
Sharing your feelings with a trusted person
Practicing active listening with others
Spending quality time with loved ones
Sending a thoughtful gift or message to someone
Engaging in a shared activity with someone you enjoy
Spiritual
Praying or engaging in spiritual practices
Reflecting on your values and beliefs
Reading spiritual or philosophical texts
Spending time in nature
Attending a religious or spiritual service
Practicing gratitude and mindfulness
Meditating on positive intentions
Listening to spiritual or uplifting music
Creating a vision board for your future
Connecting with your sense of purpose
Creative
Writing poetry or stories
Crafting or DIY projects
Taking photographs of things you find beautiful
Dancing to your favorite music
Playing a musical instrument
Cooking or baking a new recipe
Designing or rearranging your space
Creating a scrapbook or collage
Knitting, crocheting, or sewing
Experimenting with different art forms (e.g., sculpture, pottery)
Outdoor
Going for a walk in a park
Gardening or tending to plants
Hiking or nature walks
Sitting by a body of water
Stargazing at night
Cycling through scenic routes
Camping or spending time in the wilderness
Bird watching or observing wildlife
Playing outdoor sports or games
Visiting a botanical garden
Self-Care
Taking time for personal grooming (e.g., skincare, haircare)
Setting up a comfortable sleep routine
Drinking enough water throughout the day
Eating nourishing, balanced meals
Taking breaks from screens and social media
Doing something kind for yourself
Setting boundaries to protect your energy
Planning a day of rest and relaxation
Reflecting on what self-care means to you
Scheduling regular check-ins with yourself
Productive
Creating a to-do list and checking off tasks
Tidying up your living space
Working on a personal project or goal
Learning something new or taking an online course
Reflecting on your progress and growth
Making plans for the future
Engaging in time management practices
Decluttering your digital space
Practicing financial self-care (e.g., budgeting)
Rewarding yourself for achievements