Psychologists have named seven daily habits to reduce anxiety

Constant tension, anxious thoughts and depressed mood can affect daily life. At the same time, not only special practices help to maintain an emotional state, but also simple actions — from walking to planning enjoyable activities. American psychologists have listed seven habits that can help to cope with stress and improve mood. What should be included in everyday life is in the Izvestia article.

Meditation and physical activity

One of the habits recommended by experts is daily meditation. According to James Maddox, Professor emeritus of psychology at George Mason University, even 10-20 minutes of quiet practice helps you slow down and pay attention to your own thoughts and feelings. Research shows that the effect of such short sessions can persist throughout the day.

The research analysis is published in the journal Medical Xpress. Psychologist Richelle Concepcion from the US Army Tripler Medical Center also notes the benefits of mindfulness practices. Meditation, yoga, and breathing exercises, she says, help slow down the flow of thoughts and deal with anxiety.

Another way to maintain an emotional state is physical activity. According to Maddox, exercise can help to cope with the symptoms of anxiety and depression, including through changes in the body and brain, as well as switching attention.

The US National Institute of Mental Health indicates that even 30 minutes of walking a day can improve mood and overall well-being. However, it is not necessary to carry out the load at one time: short walks and climbing stairs are also combined. In a meta-analysis published in the journal JAMA Psychiatry, scientists found a link between regular walking at a fast pace and a lower risk of depression.

The researchers emphasized the benefits of short meditation for self-confidence

Nature walks and balanced nutrition

Time spent in nature is also associated with an improvement in emotional state. According to the American Psychological Association, being surrounded by greenery may be associated with lower stress levels, improved attention and mood. Moreover, it is not necessary to go outside the city for this: even a walk in a city park can have a positive effect.

Another habit is to monitor your diet and drink enough water. The US National Institute of Mental Health notes that a balanced diet helps maintain energy and concentration. Harvard Health also points to a link between diet quality and brain health: foods rich in vitamins, minerals, and antioxidants help protect cells from oxidative stress.

The article provides data on traditional Mediterranean and Japanese diets: studies have linked them to a 25-35% lower risk of depression compared to a typical Western diet. Such eating patterns include fruits, vegetables, whole grains, and fish. At the same time, we are talking about a statistical relationship, and not about the fact that a certain diet can independently prevent or cure depression.

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Sleep and plan enjoyable activities

Lack of sleep can make a person more vulnerable to strong emotional reactions. According to Maddox, sleep disorders are associated with various psychological and emotional difficulties, including anxiety, depressive symptoms, and irritability. The brain needs rest to fully process information and regulate emotions.

A special role is played by the REM sleep phase, during which the brain processes emotional information. According to the Sleep Foundation, lack of sleep can disrupt the mechanisms associated with the perception of positive emotions and affect mood.

Experts also advise planning not only work chores and commitments, but also activities that bring pleasure. Maddox recommends setting aside at least 10-15 minutes for them: for example, to meet with loved ones, engage in hobbies or watch what you like. According to him, people often stop devoting time to such activities when they become too busy or feel anxious.

You can add setting small goals to this habit. If you divide a large task into several stages and write them down, it may seem less burdensome. The fulfillment of individual points also gives a feeling of satisfaction from the achieved result.

Researchers talked about the dangers of using a phone before bedtime

Reducing time on social media

The last of these habits is to review the time a person spends on social media. According to Maddox, they can take away hours that could be devoted to rest, socializing, or other activities. In addition, other people's publications often provoke social comparison — the habit of comparing one's own life with someone else's. Because of this, users may have a distorted view of the daily lives of others and feel that their own lives are less fulfilling or successful.

At the same time, social media remains one of the ways to cope with loneliness. According to a survey by the American Psychiatric Association, 38% of American adults turn to them when they feel lonely. Overall, 42% of the survey participants reported experiencing loneliness at least once a week.

The authors of the material emphasize that these habits can become part of daily self-care, but they do not replace professional help. According to Marketa Wills, executive director and medical director of the American Psychiatric Association, it is important to notice when anxiety begins to interfere with daily life, and to remember the opportunity to seek support from specialists.