Stress and anxiety affect daily life for many people. This Heal Stories guide gathers what trusted health organizations say about everyday habits that support management of stress and anxiety. These habits are supportive care: they work alongside, and do not replace, professional treatment such as therapy.
What it is
About a third of U.S. adolescents and adults experience an anxiety disorder at some point in their lives. Anxiety disorder symptoms can interfere with daily life and routine activities, such as job performance, schoolwork, and relationships. (NIMH)
Psychotherapy (also called talk therapy) and medication are the two main treatments for anxiety, and many people benefit from a combination of the two. (NIMH) Cognitive behavioral therapy (CBT) has been well studied and is the “gold standard” choice for psychotherapy for generalized anxiety disorder. (NIMH)
Signs that mean get help now
- If you are in crisis or having thoughts of suicide, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. In life-threatening situations, call 911. (NIMH) (NIMH)
- Seek professional help if you have severe or distressing symptoms that have lasted 2 weeks or more, such as difficulty sleeping, changes in appetite, trouble getting out of bed because of mood, difficulty concentrating, or loss of interest in things you usually enjoy. (NIMH)
- If you are struggling to cope, or your stress or anxiety won’t go away, it may be time to talk to a professional. (NIMH)
Prevention and self-care
Practicing a healthy lifestyle also can help combat anxiety, although this alone cannot replace treatment. Reducing caffeine and getting enough sleep can reduce anxiety symptoms when paired with standard care, and exercise, mindfulness, and meditation can reduce symptoms and enhance the effects of psychotherapy. (NIMH)
- Keep a journal, and try an app with relaxation exercises such as deep breathing or mindfulness. (NIMH)
- Identify and challenge your negative and unhelpful thoughts. (NIMH)
- Set goals and priorities: decide what must get done now and what can wait, and learn to say “no” to new tasks if you’re taking on too much. (NIMH)
- Practice gratitude and stay connected with friends or family who can provide emotional support. (NIMH)
Food practices
Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. (NIMH)
Foods to favor
- Healthy, regular meals through the day (NIMH) (NIMH)
- Plenty of water (NIMH)
- For balanced meals: vegetables of all types, whole fruits, whole grains, low-fat dairy, lean proteins, beans and lentils, nuts and seeds (NIDDK)
Foods to limit
- Excess caffeine, such as soft drinks or coffee (NIMH)
- Alcohol: for some, decreasing caffeine and alcohol can be helpful; notice how they affect your mood (NIMH)
A sample day of meals
An example day built from regular meals, water, and balanced food groups. Needs vary; this is not a treatment for anxiety. (NIMH) (NIDDK)
| Meal | Example |
|---|---|
| Breakfast | Oats with whole fruit and low-fat yogurt; water |
| Lunch | Brown rice bowl with vegetables, beans, and a lean protein |
| Snack | Nuts or seeds and a piece of fruit |
| Dinner | Fish or lentils with vegetables and whole-wheat bread |
| Drinks | Water through the day; limit coffee, soft drinks, and alcohol |
Exercise and lifestyle habits
Just 30 minutes of walking every day can boost your mood and improve your health, and small amounts of exercise add up. (NIMH) An overview of 97 reviews found physical activity had medium effects on anxiety symptoms compared with usual care, and higher intensity activity was associated with greater improvements. (PubMed umbrella review)
| Habit | How often | How intense |
|---|---|---|
| Walking or other aerobic activity | 30 minutes every day; small amounts add up | Moderate; work up gradually |
| Muscle strengthening | 2 or more days a week | All major muscle groups |
| Relaxation, mindfulness, or breathing exercises | Schedule regular times | Gentle |
| Sleep | Stick to a schedule | Reduce screen light before bed |
| Professional care (therapy such as CBT) | As advised by your provider | Ongoing |
Sources for the table: (NIMH) (CDC) (NIMH) (NIMH)
Infographic
Related on HealAtlas: Heal Stories: Poor Sleep (Insomnia) · NSDR and yoga nidra: how 20 minutes resets brain and body · Lemon balm for anxiety and sleep: what the science says
FAQ
What should I do in a mental health crisis?
Call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. In life-threatening situations, call 911. (NIMH)
Can lifestyle changes replace therapy for anxiety?
No. NIMH says a healthy lifestyle can help combat anxiety, but this alone cannot replace treatment. Psychotherapy and medication are the two main treatments, and CBT is the “gold standard” psychotherapy for generalized anxiety disorder. (NIMH) (NIMH)
When should I seek professional help?
Seek help if severe or distressing symptoms, such as trouble sleeping, appetite changes, or difficulty concentrating, have lasted 2 weeks or more, or if you are struggling to cope. (NIMH) (NIMH)
Does exercise help anxiety?
An overview of 97 reviews found physical activity had medium effects on anxiety symptoms compared with usual care. NIMH notes just 30 minutes of walking every day can boost your mood. (PubMed umbrella review) (NIMH)
Should I cut back on caffeine?
NIMH suggests avoiding excess caffeine such as soft drinks or coffee, and notes reducing caffeine can reduce anxiety symptoms when paired with standard care. (NIMH) (NIMH)
What self-care steps help with stress?
Keep a journal, try relaxation or mindfulness apps, exercise, eat healthy regular meals, stick to a sleep routine, challenge negative thoughts, and reach out to friends or family. (NIMH)
Sources
- CDC. Adult Activity: An Overview. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html (accessed Oct 25, 2026)
- NIMH (NIH). Anxiety Disorders. https://www.nimh.nih.gov/health/topics/anxiety-disorders (accessed Oct 25, 2026)
- NIMH (NIH). I’m So Stressed Out! Fact Sheet. https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet (accessed Oct 25, 2026)
- NIMH (NIH). Generalized Anxiety Disorder: When Worry Gets Out of Control. https://www.nimh.nih.gov/health/publications/generalized-anxiety-disorder-gad (accessed Oct 25, 2026)
- NIMH (NIH). Caring for Your Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health (accessed Oct 25, 2026)
- NIDDK (NIH). Healthy Eating & Physical Activity for Life. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/eating-physical-activity (accessed Oct 25, 2026)
- Singh B, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. Br J Sports Med. 2023. PMID 36796860. https://pubmed.ncbi.nlm.nih.gov/36796860/ (accessed Oct 25, 2026)