How to stop feeling anxious for no reason

You’re not anxious just because you’re anxious — you’re anxious for a variety of reasons.
Science confirms that anxiety generally arises from multiple interacting sources, such as:

1. Biological factors – genetics, neurotransmitter imbalances, hormonal fluctuations (Nestadt et al., Journal of Anxiety Disorders, 2016).
2. Psychological factors – unresolved trauma, cognitive distortions, perfectionism (Beck & Clark, Cognitive Therapy and Research, 1997).
3. Environmental factors – chronic stress, overexposure to screens, lack of sunlight and grounding (Bratman et al., PNAS, 2015).
4. Lifestyle patterns – poor sleep, dehydration, excessive caffeine, irregular meals (Walker, Why We Sleep, 2017).

First, take care of the external aspects:
Drink water. Eat nourishing food. Make sure you get enough restorative sleep. Reduce caffeine.

Then, focus on grounding, meditation, and conscious breathing — the most beneficial practices for anxiety regulation.
Shaking combines all three. Set aside 5–10 minutes each day for this beautiful practice.

Shaking for Anxiety Release. Step by Step

1. Set a clear intention to release emotional baggage.
2. Keep your feet rooted to the ground throughout the session.
3. Bring awareness to the area of your body where anxiety is most present.
4. Begin to shake, keeping your arms fully relaxed and your jaw loose.
5. Breathe consciously, with no pause between inhale and exhale — inhale softly through the nose, exhale with the sound whoooooo.
6. Suspend all thoughts for the entire duration of the session.
7. After finishing, lie down for at least five minutes — and simply let go.

📚 References (APA style):

• Beck, A. T., & Clark, D. A. (1997). An information processing model of anxiety: Automatic and strategic processes. Cognitive Therapy and Research, 21(6), 777–790.
• Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572.
• Nestadt, G., Samuels, J. F., & Bienvenu, O. J. (2016). The genetics of anxiety disorders. Journal of Anxiety Disorders, 44, 25–33.
• Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.