Stress-Reducing Calming Hobbies Perfect for People With Anxiety

Approximately 40 million adults in the United States deal with anxiety every year, which means you’re not alone in feeling like your mind is stuck in overdrive. Your brain is playing a game of dodgeball with everything you’ve ever worried about–and losing.

Sitting around trying to relax doesn’t always help. Sometimes, trying to meditate ends up stressing you out just thinking about how bad you are at it. So, maybe it’s time to try something different like hobbies.

Hobbies are like cheat codes for calming your nerves. They’re meant to be fun and bring you peace. You don’t have to be perfect to maximize their benefits.

If you’re open to trying something different for your anxiety, here are some of the best calming hobbies to consider.

1. Gardening

Planting, watering, and taking care of a garden can feel like a calming routine that helps clear your mind. Studies show that gardening lowers stress hormones and boosts your mood.

Don’t have a backyard? Try starting with a few pots or growing herbs on your windowsill.

There’s something so satisfying about watching plants grow and knowing you made it happen—it’s a reminder that good things take time.

2. Knitting or Crocheting

Knitting or Crocheting is great for calming anxiety. The repeated motions help your stress response and make you feel more at ease.

For an added bonus, you get to create something with your hands, which gives you a nice break from screens. Finishing a handmade gift for someone you care about makes it even better.

3. Painting or Drawing

Art can be a form of therapy, and you don’t have to be good at it to enjoy the benefits.

I love painting and coloring with friends. I find it entertaining and a fun way to be creative without any added pressure.

It’s a great way to express your feelings and let go. It takes your mind off things and keeps you present in the moment.

4. Playing a Musical Instrument

Learning to play an instrument might seem hard at first, but music is calming for your mind. Playing music uses both sides of your brain, which helps you stay balanced and focused.

No more harboring emotions. You can channel feelings that are hard to describe with words into music. And if you start writing your own music, it can become an even deeper outlet for emotions.

5. Journaling

Journaling is a simple but powerful way to work through emotions and ease anxiety. It’s a great break from screens, which can be a big relief for an overstimulated mind.

Journaling helps you take the worries out of your head and put them on paper. Then, with time you’ll notice patterns of thinking in yourself and become more self-aware.

6. Photography

Photography helps you look at the world in a new way. Looking at the sunset, a flower, your pet and focusing on the moment takes your mind off stress.

You don’t need a fancy camera–you can use your phone. The goal is to slow down and notice little details you would normally miss. Be creative and express yourself through tough days.

7. Reading

Reading lets you escape to another world and give your brain a break. In as little as six minutes, you can lower your heart rate and reduce stress.

You can read any time of the day and any genre. However, reading before bed is a great way to relax and get better sleep.

8. Hiking

They call it nature therapy for a reason. Hiking combines exercise with the calming effects of being outside. It’s been shown to lower blood pressure, reduce cortisol, and improve your overall mood.

There’s a real sense of accomplishment that comes with finishing a trail and enjoying the views. The mix of fresh air and movement is an instant mood filter.

9. Yoga

Yoga is a mix of movement and mindfulness. The poses help release tension in your body, while focusing on your breath helps calm your mind.

Studies show that regular yoga can lower anxiety and boost your mood. So, don’t worry about flexibility. Just start moving. With time, you’ll feel strong, more relaxed and resilient.

10. Cooking or Baking

Cooking and baking are two hobbies focused on enjoying the process. Following the recipe gives you structure and something to focus on, while the busy mind calms down.

Stirring, chopping, and tasting bring you into the moment and help you feel grounded. Then, you get to enjoy something tasty and share it with loved ones.

11. Puzzles

Jigsaw puzzles, Sudoku, and crossword puzzles give you something to focus on and quiet anxious thoughts. They challenge your problem-solving abilities and patience. Every time you fit a piece or solve a clue, you get a little dopamine rush that feels rewarding.

12. Swimming

There’s something naturally soothing about being in water. It’s a full body workout with build-in stress relievers. It’s meditative.

You can swim laps, floating in the water, or simply wading  to ease tension. The steady rhythm of the water all around your body is all you need.

13. Birdwatching

Birdwatching might sound old-fashioned, but it’s surprisingly relaxing. It helps you slow down and pay attention–key parts of mindfulness.

Just being in nature and listening to birds sing can improve your mood. You can also take a moment to learn about different species and their habits to keep your mind engaged.

14. Dancing

Dancing is the perfect way to express yourself and let go. Moving to music helps reduce stress and boost endorphins. This combination helps lift your mood and makes you feel free. It’s so simple, but it really works…an instant way to feel happier.

15. Writing Poetry

Creative writing helps express your thoughts and emotions without added stress. Consider writing poetry or short stories to put your feelings into the world and make sense of them.

There’s no right or wrong way to write. It’s a constructive process for your mind that lets your creativity flow. Give it time and you’ll find clarity and a new perspective.