Many people look for a big solution to anxiety or low mood.
In reality, research keeps pointing back to something quieter and more hopeful: small daily habits.
The way you sleep, move, and connect with other people can either increase your risk for anxiety and depression, or gently nudge your brain and body toward better health over time.
This does not mean that lifestyle changes can replace therapy or medication when those are needed. But healthy routines are powerful “co-treatments.” They can make professional care work better, lower your risk of symptoms coming back, and give you more tools to use between appointments.
In this article, we will look at three areas where the evidence is strong: sleep, physical activity, and relationships. You will also see simple ways to start, even if you feel overwhelmed or exhausted right now.
How sleep and anxiety work in both directions
Sleep and anxiety are closely linked, and the relationship goes both ways. People who struggle with anxiety or depression are more likely to have trouble falling or staying asleep. At the same time, long-term sleep problems increase the risk of developing anxiety and depression in the first place.
Large reviews of many studies have found a “bidirectional” relationship between disturbed sleep and mental health. That means poor sleep can make anxiety and depression worse, and anxiety and depression can make it harder to sleep. Over time, this can turn into a loop that is hard to break without help.
You do not have to fix your sleep all at once. Therapists often talk about “sleep hygiene,” but at its core, that idea is about consistent, realistic habits that tell your brain when it is time to wind down. For most adults, helpful first steps include going to bed and waking up at roughly the same time each day, keeping screens out of bed if possible, and giving yourself some kind of quiet buffer before sleep. Even a short, repeatable routine can help signal to your body that it is safe to rest.
If you have been struggling with insomnia for months or years, it is worth talking with a professional. Cognitive behavioral therapy for insomnia (CBT-I) and medication options can work alongside daily habits to help your sleep and your mood improve together.
How movement supports depression and anxiety
Exercise is not just about fitness or weight. There is now a large body of research showing that regular physical activity can reduce depressive symptoms and support overall mental health.
Recent systematic reviews and meta-analyses of randomized controlled trials have found that exercise has moderate effects on depression, comparable in some cases to established treatments. Physical activity has also been linked with improved well-being in the general population and lower risk of developing depression in the first place.
The details can vary. Some research suggests that higher-intensity exercise may offer modest additional benefits for people with depression. But the most important pattern is that any consistent movement is better than none. Even light to moderate activity, such as walking, gardening, or gentle stretching, can make a difference over time.
If you are dealing with depression or high anxiety, starting to exercise can feel impossible. Therapists often recommend very small goals, such as five minutes of walking after lunch, or standing up to stretch each time you finish an email. These are not “lesser” habits. They are often the most realistic way to get your body and brain moving again.
Over time, if you feel stronger, you can build up to longer walks or more structured activity. For many people, pairing movement with something enjoyable, like listening to music or walking with a friend, makes it more likely to stick.
Why relationships matter so much for mental and physical health
Humans are wired for connection. Strong social ties are not just emotionally comforting. They are linked to longer life and better mental health.
One classic meta-analysis of 148 studies found that people with stronger social relationships had about a 50 percent higher chance of survival compared with those with weaker social ties, even after controlling for other health factors. More recent research continues to show that loneliness and lack of social support are associated with higher risks of depression, anxiety, and stress-related problems. (see sources below)
When you are anxious or depressed, reaching out can feel difficult. You might worry about being a burden or say to yourself that you will reconnect “once you feel better.” The trouble is that isolation itself can deepen symptoms.
Small relational habits can help here too. You might decide to send one text per day to a friend, attend one community group per week, or say yes to one coffee invitation each month. If being in person feels too hard, starting with phone calls or video visits can still provide real connection.
Therapists often see a pattern: people who combine professional care with regular connection to others tend to have better outcomes than those who try to manage everything alone. Social support is not a luxury. It is part of how the brain and body stay healthy. Here are some signs it might be time for you to see a therapist.
Putting the habits together in real life
Sleep, movement, and relationships do not exist in separate boxes. They influence one another. Poor sleep can make it harder to exercise or keep plans with friends. Isolation can make it harder to take care of your body. Low mood can make it hard to go to bed on time.
The good news is that small improvements in one area can spill over into the others. A short walk outside can help you sleep better that night. Better sleep can make it a little easier to answer a text, which keeps a friendship alive. All of these together can support the work you do in therapy, and the way your body responds to medication if you take it.
If you feel stuck, it can help to choose just one habit in each area that feels doable right now. For example: going to bed 15 minutes earlier, walking around the block three days a week, and reaching out to one person you trust. You can always adjust the plan with your provider as you learn what works for you.
When daily habits are not enough
If anxiety or low mood are interfering with your ability to work, study, care for yourself, or enjoy life, it is important to get more support. Lifestyle changes are helpful, but they are not a substitute for professional care when symptoms are moderate or severe.
Talk with your primary care provider or contact your local Community Services Board (CSB) if you are in Eastern Virginia. CSBs are the entry point for affordable behavioral health services, including counseling, psychiatry, and skills-based groups that can help you build and maintain healthy routines.
If you are having thoughts of harming yourself or feel that you cannot stay safe, call or text 988 in the United States to reach the Suicide & Crisis Lifeline. This service is available 24 hours a day, 7 days a week.
Daily habits will not fix everything, but they are one part of a larger picture. You deserve support both for the small changes and for the big challenges you are facing.
Sources:
Sleep & Mental Health
- World Health Organization – “Sleep and mental health” (overview)
World Health Organization. General information on how poor sleep and mental disorders affect each other and why sleep matters for overall health. - National Institutes of Health – “Brain Basics: Understanding Sleep”
National Institute of Neurological Disorders and Stroke (NINDS). Explains how sleep works, what happens when we do not get enough, and links with mood and thinking. - National Institute of Mental Health – “Depression” / “Anxiety Disorders”
NIMH pages describing symptoms of depression and anxiety, including sleep changes and how they interact with mental health. - Irish, L. A., et al. (2015). “The role of sleep hygiene in promoting public health: A review of empirical evidence.” Sleep Medicine Reviews.
A scientific review summarizing what “sleep hygiene” is and which sleep habits have real evidence behind them.
Exercise, Depression & Anxiety
- Harvard Health Publishing – “Depression and anxiety: Exercise eases symptoms”
Accessible summary of research on how physical activity can help reduce symptoms of depression and anxiety and suggestions for getting started. - Schuch, F. B., et al. (2016). “Exercise as a treatment for depression: A meta-analysis adjusting for publication bias.” Journal of Psychiatric Research.
A research paper analyzing many clinical trials and finding that exercise can significantly reduce depressive symptoms. - Kvam, S., et al. (2016). “Exercise as a treatment for depression: A meta-analysis.” Journal of Affective Disorders.
Another meta-analysis showing that different forms of exercise can be an effective part of depression treatment. - Schuch, F. B., et al. (2018). “Physical activity protects from incident depression: A meta-analysis of prospective cohort studies.” American Journal of Psychiatry.
Large study showing that people who are more physically active have a lower risk of developing depression over time.
Relationships, Loneliness & Mental Health
- Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). “Social relationships and mortality risk: A meta-analytic review.” PLOS Medicine.
Landmark study showing that strong social relationships are associated with a substantially higher chance of long-term survival. - Lee, S. L., et al. (2021). “Loneliness as a predictor of mental health problems in the general population: A systematic review and meta-analysis.” Journal of Affective Disorders.
Research review highlighting that loneliness is linked with higher risk of depression and other mental health problems. - Umberson, D. & Montez, J. K. (2010). “Social relationships and health: A flashpoint for health policy.” Journal of Health and Social Behavior.
Overview of how social ties influence physical and mental health and why connection matters at a population level - **VanderWeele, T. J. (2017). “On the promotion of human flourishing.” Proceedings of the National Academy of Sciences (PNAS). **
Discusses how factors like relationships, purpose, and health come together to support human flourishing, including mental well-being.
