When anxiety and stress creep into our lives, the first solution that springs to mind is often talk therapy. And while therapy is a powerful, research-backed tool, it’s not the only path to feeling better. Whether you’re looking to supplement professional support or explore alternatives, a variety of science-backed strategies can help you manage stress and anxiety in your everyday life. Here’s a closer look at some alternative approaches—and what the evidence actually says.
1. Mindfulness & Meditation
Why it works:
Mindfulness meditation encourages you to focus on the present moment, gently steering your mind away from anxious thoughts about the future or regrets about the past. Studies, including those published in JAMA Internal Medicine, have shown that regular mindfulness practice can reduce symptoms of anxiety and improve overall well-being.
Try this:
Start with just five minutes a day using an app like Headspace or Calm, or simply sit quietly and focus on your breathing.
2. Movement and Exercise
Why it works:
Physical activity releases endorphins, your body’s natural mood boosters. Regular exercise, even something as simple as a brisk daily walk, has been shown to lower anxiety and stress levels. Yoga, in particular, combines movement with mindful breathing, offering a double benefit.
Try this:
Aim for at least 20–30 minutes of movement most days. If you’re feeling overwhelmed, even a quick stretch or walk around the block can help.
3. Herbal Remedies and Supplements
Why it works:
Some herbs and supplements—like chamomile, valerian root, and L-theanine—have been studied for their calming effects. For example, a 2016 study found that chamomile extract may modestly reduce anxiety symptoms.
Caution:
Not all supplements are created equal, and some can interact with medications or have side effects. Always consult your doctor before adding new supplements to your routine.
4. Breathwork and Relaxation Techniques
Why it works:
Deep, slow breathing signals your nervous system to relax. Techniques like box breathing, progressive muscle relaxation, or guided imagery can quickly reduce tension and help you regain control when anxiety spikes.
Try this:
Practice box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4, and repeat.
5. Creative Outlets
Why it works:
Art, music, journaling, or crafts can offer a healthy escape and a way to process emotions. Engaging in creative activities has been shown to decrease cortisol levels (the stress hormone) and improve mood.
Try this:
Set aside time each week to draw, paint, play music, or write—even if you’re not a “creative” type.
6. Nature Therapy
Why it works:
Spending time in nature—sometimes called “forest bathing”—has been linked to reduced stress, improved mood, and even lower blood pressure. One study in Environmental Health and Preventive Medicine found that just 20 minutes in a park can make a difference.
Try this:
Take a walk in the park, sit under a tree, or tend to a garden. Even looking at nature photos can have a calming effect.
7. Acupuncture and Massage
Why it works:
Acupuncture and massage therapy may reduce anxiety for some people by promoting relaxation and balancing the body’s energy systems. Some clinical trials suggest these approaches can complement traditional treatments.
Try this:
Seek out a licensed practitioner and see if one session helps you feel more at ease.
Final Thoughts
There’s no one-size-fits-all solution for anxiety and stress, and what works best often involves a bit of trial and error. Think of these alternative approaches as tools in your self-care toolbox, to be used alone or alongside therapy and medical treatment. Listening to your body, staying patient with yourself, and seeking support when needed are all part of the journey.
Remember: Reaching out for help is always a sign of strength, whether it’s to a therapist, a friend, or simply to yourself.
