6 Science-Backed Ways to Manage Your Mood and Soothe Anxiety

1. Get Early Morning Sunlight

Your body’s internal clock, known as the circadian rhythm, is influenced by natural light exposure. Getting sunlight within the first hour of waking helps regulate melatonin production, which improves sleep quality, stabilizes mood, and increases energy levels throughout the day.

Morning sunlight naturally boosts serotonin, a neurotransmitter and hormone that plays a key role in mood stabilization. Low serotonin levels are often associated with increased anxiety and depression. By stepping outside for just 10–20 minutes of natural light exposure between dawn and mid-morning, you set the stage for a more balanced day. This exposure to natural light helps align your body's sleep-wake cycle, making it easier to fall asleep at night and wake up feeling more refreshed. Even on cloudy days, spending time outside provides beneficial exposure to natural light that artificial indoor lighting cannot replicate.

Tips for Maximizing Morning Sunlight:

• Get outside within an hour of waking up—even if it’s cloudy.
• Avoid wearing sunglasses in the morning to allow your eyes to absorb natural light.
• Pair your sunlight exposure with a morning walk to further enhance mood benefits.
• Through a Window? Not ideal—glass blocks much of the beneficial wavelengths.

2. Swap Coffee for Matcha

Caffeine is a double-edged sword. While it provides a temporary energy boost, it can also increase cortisol (the stress hormone) and contribute to jitters, anxiety, and energy crashes. Try switching to matcha for a smoother, more sustained energy boost.

Matcha contains L-theanine, an amino acid that promotes relaxation without drowsiness. When combined with caffeine, L-theanine helps smooth out the stimulating effects, reducing jitters and promoting sustained focus. This makes matcha an excellent alternative for those looking to reduce stress while still enjoying a morning pick-me-up. Research shows that L-theanine (both from tea or from supplements) can elevate your levels of GABA, dopamine and serotonin, which promotes relaxation and reduces anxiety levels.

Matcha originates from Japan, where it has been cultivated and consumed for centuries. It is made from specially grown and processed green tea leaves (Camellia sinensis). The practice of growing shade-grown tea plants for matcha dates back to the 12th century, when Buddhist monks first brought tea seeds from China to Japan.

Benefits of Matcha:

• Contains antioxidants that support brain health, fight oxidative stress and inflammation.
• Reduces caffeine-induced anxiety thanks to L-theanine.
• Supports heart health.
• Can help increase thermogenesis (fat burning) and improve insulin sensitivity, making it beneficial for weight management.
• Matcha’s polyphenols promote the growth of beneficial gut bacteria, which can positively influence digestion, immune function, and even mental health.

How to Get the Most Benefits

1) Choose ceremonial-grade matcha for the highest quality and best taste.

2) Drink matcha only in the morning for a steady energy boost that won’t interfere with sleep later on at night. 

3) Pair with a healthy fat (e.g., coconut milk) to improve absorption of fat-soluble antioxidants.

3. Turn Off Bright Lights an Hour Before Bed

The blue light emitted from phones, laptops, and LED bulbs suppresses melatonin production, making it harder to fall asleep and stay asleep. Since sleep is critical for mood regulation, poor sleep quality can worsen anxiety and emotional instability.

A simple yet effective way to optimize sleep is by dimming the lights and using candles at least an hour before bed. This sends a natural signal to your brain that it’s time to wind down, promoting relaxation and preparing your body for deep rest. If the rest of your family isn't ready to turn down the lights before bedtime, try wearing high quality amber glasses to block blue light.

Tips for a Sleep-Friendly Environment:

• Keep your room cool. Open windows or use a fan to increase airflow and turn down your heat at night.
• Avoid screens at least 60 minutes before bedtime.
• Opt for dim lighting, candlelight, salt lamps, or red-spectrum bulbs to minimize blue light exposure.

4. Move Your Body Daily

Exercise is one of the most effective natural antidepressants available. Engaging in physical activity stimulates the production of endorphins (feel-good hormones) and increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports brain health and emotional resilience.

You don’t need to engage in high-intensity workouts or even pay for a gym membership to experience the benefits. Even gentle movement, such as yoga, walking, or just stretching, can help calm the nervous system and regulate mood.

Best Forms of Exercise for Anxiety Relief:

• Walking outdoors for 15 minutes.
• Strength training to build mental and physical resilience.
• Yoga and breathwork exercises to activate the parasympathetic nervous system (rest-and-digest mode).

5. Eat a High-Fiber Diet

Your gut and brain are deeply interconnected, with the gut microbiome playing a significant role in mood regulation. Did you know that the gut produces significantly more serotonin than the brain—about 90–95% of the body's serotonin is found in the gastrointestinal (GI) tract, while only 5–10% is produced in the brain. Fiber-rich foods help feed beneficial gut bacteria, which in turn produce neurotransmitters like serotonin and dopamine—both essential for mental well-being.

A diet high in fiber also helps stabilize blood sugar levels, reducing mood swings, irritability, and anxiety. Processed foods and refined sugars, on the other hand, can contribute to inflammation and exacerbate mood imbalances.

Best High-Fiber Foods for Mental Health:

• Leafy greens (spinach, kale, arugula)
• Legumes (chickpeas, lentils, black beans)
• Nuts and seeds (chia seeds, flaxseeds, almonds)
• Whole grains (quinoa, brown rice, oats)

6. Practice Controlled Breathing

Breathwork is a powerful, yet often overlooked tool for managing anxiety and improving emotional resilience. When you breathe deeply and intentionally, you activate the vagus nerve, which shifts your body out of the fight-or-flight response and into a calm, relaxed state.

One of the most effective techniques is box breathing (used by Navy SEALs to manage stress):

1. Inhale for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale for 4 seconds.
4. Hold for another 4 seconds before repeating.

Practicing breathwork for even a few minutes daily can help regulate your nervous system, decrease stress hormones, and improve focus. Create a routine to incorporate box breathing into your schedule. 

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Small Changes, Big Impact

While anxiety and mood imbalances are complex, incorporating these simple, natural strategies into your routine can make a meaningful difference. By getting morning sunlight, switching from coffee to matcha, reducing blue light exposure, exercising, eating fiber-rich foods, and practicing breathwork, you can help give your body and mind the support they need to function optimally.

Start with one or two habits and build from there. Over time, these small adjustments can create a ripple effect, leading to better mental clarity, reduced anxiety, and improved emotional well-being, allowing you to better enjoy your life.

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About the author:

‍Libby Rivas serves as the Clinic Manager at Innerbloom Ketamine Therapy, bringing a unique blend of professional expertise, personal experience, and heartfelt compassion to her role. Married to Dr. Ray Rivas, Libby is deeply rooted in the health and wellness community, equipping her with a profound understanding of how to support others. With extensive experience in small business management and customer service, Libby ensures that every patient at Innerbloom receives personalized care and attention.