Did you know it takes just 21 days to form a new habit? Research shows that consistent practice over three weeks can rewire neural pathways, making positive behaviors more automatic and sustainable. Based on this, I’ve designed a 21-day challenge to help reduce anxiety and depression naturally.
While medication and talk therapy are the most effective treatments for anxiety and depression I’ve found in over 25 years of lived experience, they require collaboration with a trained mental health professional. This blog isn’t a replacement for those critical interventions but rather a guide to natural strategies to feeling better that you can use with professional treatment.
This challenge is built on three simple yet powerful commitments that focus on boosting physical and mental health.
The 21-Day Commitments
To participate, you’ll need to commit to the following three activities:
1. Aerobic Exercise with Deep Breathing (30–60 minutes daily)
Engaging in cardiovascular exercise, like walking, running, swimming, or cycling, releases endorphins and reduces stress hormones. When done outdoors in nature, the benefits multiply—research shows spending time in green spaces improves mood and reduces anxiety. Pair your workout with deep breathing to regulate your nervous system and enhance relaxation.
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- Tip: Choose activities you enjoy and do them at the same time each day.
2. Do Something You Love at Home (30 minutes daily)
Reconnecting with activities that bring you joy is an effective way to combat low moods and increase mindfulness. Whether it’s cooking, journaling, crafting, drawing or reading, this daily practice gives your brain a chance to focus on something positive and rewarding.
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- Tip: Treat this time as sacred—turn off distractions and immerse yourself in the experience.
3. Saunas or Cold Bathing (7 times in 21 days)
Both heat therapy and cold immersion have been shown to reduce symptoms of anxiety and depression by affecting stress hormones, inflammation, and neurotransmitter levels. Saunas can promote relaxation, while cold baths or showers can increase alertness and resilience.
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- Tip: Start with what feels manageable. If cold bathing feels too daunting, consider alternating warm and cool showers to build tolerance.
Note: Always consult with a medical professional before starting cold bathing, especially if you have a pre-existing medical condition such as cardiovascular or respiratory concerns. Cold exposure can be intense and should be approached gradually. Never practice cold bathing alone or while feeling unwell.
Why These Commitments Work
Each of these activities has robust scientific backing:
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- Exercise: Boosts serotonin and dopamine while reducing cortisol, improving mood and energy.
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- Engaging in hobbies: Shifts focus away from sticky unhelpful thoughts, offering mental clarity and satisfaction.
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- Sauna/cold exposure: Improves circulation, reduces inflammation, and triggers the release of mood-enhancing chemicals.
These natural therapies can be even more effective when combined with medical treatments like medication or therapy.
Track Your Progress
Before starting the challenge, take some time to reflect and write about how you’re feeling. Consider your:
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- Mood levels
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- Energy levels
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- Sleep quality
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- Ability to concentrate
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- Overall sense of well-being
At the end of the 21 days, compare your notes. This exercise is essential because, as someone who has experienced anxiety and depression, I know how easy it is to lose perspective. When you’re feeling low, it’s hard to imagine feeling good, and when you’re feeling good, it’s hard to recall the depths of a bad day.
A Holistic Approach
This 21-day challenge is about taking small, consistent steps toward better mental health. While these natural strategies can be transformative, they’re not a substitute for professional help. If you’re struggling with severe symptoms, please reach out to a doctor or therapist.
Take this challenge as a journey toward self-discovery and resilience. At the end of 21 days, you might be surprised by how much these small changes can shift your mindset and improve your quality of life.
So, are you ready to commit to the challenge?
Your Turn: Share your experience in the comments! What’s your biggest takeaway from the 21-day challenge?