Here are 8 hobbies that relieve anxiety

SadaNews - It is well-known that mindfulness is the optimal solution for managing anxiety. Certainly, it helps, and sitting still while focusing on one's breath and observing thoughts without judgment may seem wonderful in theory.

However, according to a report by VegOut magazine, trying to practice meditation with a busy mind can be challenging and may even increase tension.

Thus, it can be concluded that mindfulness may not suit everyone. Some need movement, touch, and interaction to calm their minds. Psychologists increasingly recognize that alleviating anxiety often comes from action.

This is where the role of the eight "specific and unusual" hobbies comes into play, distracting attention and organizing the nervous system in ways that mimic mindfulness, but often make a person feel more natural and enjoyable:

1- Pottery

Working with clay has a profound effect on the psyche. It is a tactile and messy activity that immerses a person completely in the moment.

Dr. Kathy Malchiodi, a psychologist and expressive arts therapist, explains that tactile art forms, such as pottery, help release emotional tension in the body. The rhythmic motion of shaping and smoothing activates the parasympathetic nervous system, which is responsible for relaxation and recovery. When the hands are busy rotating clay on a wheel, the brain naturally settles into a calm and focused rhythm. Pottery helps teach relinquishing control and accepting imperfection. One doesn’t need to create something beautiful; they just need to make something real.

2- Foraging

Foraging is a blend of mindfulness, adventure, and therapy. When one wanders through the woods seeking edible mushrooms or wild herbs, the mind cannot spiral into a whirlpool of worry. It is fully immersed in noticing the surroundings, such as the scent of damp earth and the sound of birds in the sky.

Psychologists call this theory the Attention Restoration Theory. It suggests that time spent in natural and mild environments encourages recovery from overstimulation. It is also an activity that brings a sense of responsibility and survival back to a person, a feeling that modern life tends to weaken.

3- Birdwatching

Birdwatching may seem like a hobby for retirees with binoculars and floppy hats, but it is one of the most effective anxiety-busting practices.

Results from a study conducted in 2022, published in the journal Scientific Reports, revealed that seeing or hearing birds is linked to significant improvements in mental health that can last up to eight hours.

Birdwatching trains the mind to shift from contemplation to observation. Instead of being lost in anxious thoughts, the brain seeks movement, listens for sounds, and notices details. It is mindfulness accompanied by a soundtrack.

4- Jigsaw Puzzles

Mindfulness practice revolves around "focusing on one thing at a time," which happens automatically when solving jigsaw puzzles. The repetitive action of sorting and assembling pieces triggers a state that psychologists call "flow," the same deep focus experience artists and athletes have when they become fully immersed in an activity.

During this state, the brain releases dopamine, which boosts mood and focus while lowering stress hormones. A study titled "Jigsaw Puzzles as Cognitive Enrichment" showed that solving jigsaw puzzles strongly activates a wide range of cognitive skills such as spatial perception, memory, logical thinking, and visual memory.

5- Gardening

Gardening acts as a compelling therapy in the form of a routine task. One digs, plants, waters, and prunes. In this context, they are exposed to sunlight. It is a sensory and tangible practice that anxious minds crave.

Researchers at the University of Florida found that gardening activities significantly reduced stress, anxiety, and depression in participants, even in healthy individuals who had never gardened before.

Soil contains mycobacterium vaccae, a natural microbe that has been shown to boost serotonin levels, the same neurotransmitter targeted by antidepressants.

6- Improv Comedy

At first glance, improvisation seems to be the last thing someone suffering from anxiety should do. Standing in front of strangers without a script is, in itself, fuel for nightmares.

But psychologists have begun to use the principles of improvisation in therapy for this very reason. It is controlled unpredictability. A person learns to adapt and think quickly, and most importantly, laugh at themselves.

In improv comedy, a person responds instinctively, training their mind to handle anxious situations with humor rather than panic.

7- Model Building

Whether assembling a model train, making dollhouses, or designing miniature models, this hobby has a curious and calming appeal.

Model building requires attention to detail, not perfection. A person measures, glues, paints, and modifies components, entering what psychologists refer to as a "flow state." At this stage, time fades, and the sense of self quiets, which parallels meditation physiologically.

For those with anxiety, this type of structured interaction provides safety and predictability. A person controls small, manageable outcomes, helping to restore a sense of control when life feels chaotic.

8- Trail Running

Unlike road running, trail running demands full-body focus, as a person observes roots, adjusts their running pace, and maintains balance on uneven ground. There is no room for mental chatter as the mind is occupied with ensuring physical safety.

Psychologists refer to this activity as "embodied mindfulness," a form of mindful presence grounded in movement.

In fact, a scientific review of rhythmic physical activities such as dancing and walking showed a significant decrease in anxiety and an improvement in quality of life.