What to Do If You’re Anxious or Depressed: 13 Practical Ways to Feel Better

When you’re anxious or depressed, it’s easy to feel stuck, overwhelmed, or unsure where to begin. Medication can be helpful—especially when you find the right one—but it often takes weeks to work and doesn’t address everything. Whether you take medication or not, these simple, science-backed practices support your emotional health and help your brain function more effectively. Start with the easiest ones; small steps create real and immediate change.

1. Practice Deep Breathing

Deep, slow breathing is one of the most powerful tools for calming anxiety. When you’re anxious or in a panic, your breath becomes shallow and rapid. Slow breathing reverses this within minutes.

Try this pattern:
Inhale for 3–4 counts, hold 1, exhale for 6–8 counts.
Repeat until your body softens or the anxiety passes. This works quickly for anxiety and gradually for low mood.

2. Drink Water

It sounds almost too simple, but dehydration significantly increases both anxiety and depression. Your brain is mostly water and cannot regulate mood well if it’s running low.

Drink a full glass now, and aim for about half your body weight in ounces daily. Most people don’t come close.

3. Add Nutrient-Dense Food

Don’t start by restricting—add foods that nourish your brain. Our bodies respond better to addition than deprivation.

Add things like:

• Avocado
• Leafy greens
• Berries and fresh fruit
• Simple proteins like chicken, fish, or lean meat

Small daily additions improve energy, stabilize blood sugar, and support neurotransmitter production.

4. Meditate for a Few Minutes

You don’t need to “clear your mind.” Simply sit comfortably, close your eyes or gaze downward, and observe your thoughts without judgment.

Start with three minutes. Apps like Calm can help. Meditation increases emotional regulation and reduces both anxiety and depression over time.

5. Practice Gratitude

It may sound cliché, but gratitude genuinely shifts brain chemistry. Start with three things—anything—from “I have warm socks” to “my coffee tastes good.”

Gratitude interrupts negative thought spirals and trains the brain to notice what’s supportive, not just what’s stressful.

6. Call a Friend (for Connection, Not Venting)

Human connection lowers stress hormones. When you call a friend, don’t unload your anxiety; instead, ask about their life, catch up, laugh, share stories. The connection itself is therapeutic.

7. Join a Group or Community

Belonging is essential to mood regulation. Attend a gym class, hobby group, church meeting, book club, or volunteer event. Just show up—your mood often improves simply by being part of something.

8. Get Outside Daily

Sunlight is a natural mood stabilizer. Even three minutes of morning light can improve serotonin, regulate sleep, and reduce cortisol. More time is even better.

Bundle up if it’s cold; the benefits are still there.

9. Move Your Body

You don’t need a gym membership or a big routine. All movement counts—walking, dancing, climbing stairs, biking. Ten minutes is enough to begin shifting your chemistry. Research shows that dancing, in particular, significantly reduces anxiety and depression.

10. Improve Your Sleep Hygiene

Choose three simple habits:

• Go to bed around the same time
• Limit screens before bed
• Create a calming routine (teeth brushed, gratitude, lights out)

Good sleep supports emotional resilience.

11. Start a Small Savings Habit

Financial stress worsens anxiety. Even saving $10–$25 a week creates a sense of control and lowers cortisol. Automate it so you don’t think about it.

12. Protect Your Mental Input

Curate what you watch, read, and listen to. Add uplifting podcasts, music, or creators. It’s easier to add the positive before removing the negative.

13. Create a Statement of Meaning and Purpose

Purpose is a powerful antidote to despair. Write a simple statement like:

• “I’m here to grow and heal.”
• “I’m here to love my family well.”
• “I’m here to bring kindness into the world.”

Purpose anchors you, guides choices, and reduces hopelessness.

Keep It Simple

Choose two or three items from this list and practice them this week. Add more when you can. And remember—you don’t have to do it alone. Support from a therapist, counselor, or caring guide can make all the difference.

You deserve to feel better, and small steps can get you there.