We all want to feel calm, focused, and in control—but for many of us, anxiety hijacks those goals. It often feels like a storm we can’t control—what if small, daily choices could calm the chaos? The good news? You don’t need grand gestures or expensive therapies to reclaim your peace.
In Moment of Anxiety, Dr. Miguel A. Fernandez—a chiropractic sports physician and mental health advocate with decades of experience treating stress-related disorders—reveals how simple, science-backed daily habits can rewire your brain and body to manage anxiety naturally. Let’s explore three of these powerful, research-supported strategies.
Habit 1: Build a Routine—Your Brain’s Anchor in Chaos
Imagine your brain as a GPS. Without a routine, it’s constantly recalculating routes, draining energy and creating stress. But with structure, your brain knows what to expect, freeing up mental bandwidth to handle surprises.
Dr. Fernandez emphasizes that routines aren’t about rigid schedules—they’re about creating predictability. For example:
- Waking up at the same time daily stabilizes your circadian rhythm, improving sleep quality (a major anxiety trigger).
- A morning ritual—like stretching, journaling, or a 10-minute walk—sets a calm tone for the day.
- Evening wind-down routines (e.g., reading instead of scrolling) signal your brain to release melatonin, the sleep hormone.
One study participant, Sarah, struggled with “decision fatigue” from her chaotic schedule. By blocking time for meals, work, and self-care, she reduced her anxiety spikes by 40% in two weeks.
Habit 2: Eat and Drink Like Your Brain Depends on It (Because It Does)
What you put on your plate—and in your glass—directly impacts anxiety. Poor nutrition destabilizes blood sugar, causing mood swings, while dehydration mimics anxiety symptoms like dizziness and fatigue.
In Moment of Anxiety, Dr. Fernandez explains the science:
Blood Sugar Balance
Skipping meals or eating sugary snacks causes cortisol spikes. Protein-rich meals (eggs, nuts, legumes) and complex carbs (oats, quinoa) keep energy steady.
Hydration
Even mild dehydration raises cortisol. Aim for 8–10 glasses of water daily, and add electrolytes if you’re active.
Gut-Brain Axis
Fermented foods (yogurt, kimchi) and fiber feed “good” gut bacteria, which produce 90% of your serotonin—the “calm” hormone.
Take Mark, a teacher who swapped his afternoon soda for green tea and a handful of almonds. Within weeks, his afternoon anxiety crashes vanished.
Habit 3: Move Your Body—Your Brain’s Reset Button
Exercise isn’t just for weight loss or muscle gain—it’s a proven anxiety antidote. Physical activity burns off excess cortisol (the stress hormone) and boosts endorphins and serotonin. Dr. Fernandez clarifies that you don’t need marathon workouts. Even small doses matter:
- A 20-minute walk lowers cortisol by 15%.
- Yoga or tai chi combines movement with mindfulness, calming the nervous system.
- Strength training builds mental resilience by proving, “I can handle hard things.”
For example, Rita, a nurse suffering from anxiety, started dancing to her favorite songs for 10 minutes each morning. She told her doctor, “It’s like shaking off yesterday’s stress before today begins.”
Why These Habits Work: The Brain Chemistry Connection
These three habits—routines, nutrition, and movement—work because they target your brain’s chemistry. Anxiety thrives when cortisol runs high, and serotonin runs low. By stabilizing blood sugar, hydrating, and moving daily, you curb cortisol surges. Routines reduce “threat alerts” from the amygdala, while exercise and gut-friendly foods boost serotonin naturally.
As Dr. Fernandez writes in Moment of Anxiety, “Your daily habits are dials you can adjust to rebalance your brain. Small tweaks create big shifts over time.”
Real-Life Win Stories
James, a programmer, battled nighttime anxiety. He started a 7 PM “screen curfew,” swapped caffeine after noon for herbal tea, and added a 15-minute evening walk. His sleep improved, and his midnight worry sessions faded.
Lila, a college student, struggled with social anxiety. She began meal-prepping balanced lunches and joined a lunchtime yoga club. The combination of steady nutrition and mindful movement helped her speak up in class without panic.
Getting Started: Tiny Changes, Big Impact
Pick one habit to start
Trying all three at once can backfire. Begin with the easiest—like drinking more water or adding a 5-minute stretch to your morning.
Track progress
Note how you feel in a journal. Did your afternoon slump ease after a protein-rich breakfast? Did a walk calm your mind?
Be kind to yourself
Miss a day? No guilt. Consistency matters more than perfection.
Final Words
Anxiety doesn’t have to control your life. As Dr. Miguel A. Fernandez demonstrates in Moment of Anxiety, everyday habits act like daily deposits into your “calm bank account.” Over time, these small choices compound, building resilience and rewiring your brain for peace.
For more science-backed strategies to quiet anxiety, grab Moment of Anxiety by Dr. Miguel A. Fernandez. With his unique blend of sports medicine expertise and mental health insight, Dr. Fernandez guides you step-by-step to transform habits, heal your brain, and reclaim your calm.