Available online at:
https://cc.arcabc.ca/islandora/object/cc%3Apsycjournal

J Camosun Psyc Res. (2023). Vol. 5(1), pp. 27-44.
Submitted Fall 2022; accepted June 2023.

How to Reduce Anxiety.
Authors: Noah Gillespie*, Patsy Daniels, Gillian Clark, Naomy Pazmay, and Kurt Badillo
Supervising Instructor: Michael Pollock, Psyc 110 (“Experimental Psychology”)
Department of Psychology, Camosun College, 3100 Foul Bay Road, Victoria, BC, Canada V8P 5J2
*Corresponding author email: nbgillespie@live.com

ABSTRACT
In this paper, we sought to understand how lifestyle choices can contribute to the overall
reduction of anxiety, so that we could learn how to use this to our benefit. Previous research has
found that anxiety can be reduced by music therapy, mindfulness, a dietary change, animal
therapy and self-esteem enhancement. In our correlational study, we tested the strength of these
relationships by examining naturalistic daily changes in their variables longitudinally over a
period of one week. We measured music therapy by the amount of times we had music playing
in our heads, mindfulness by time spent in a mindful state, vegan diet by how many vegetables
were consumed, animal therapy by time spent exposed to animals, self-esteem enhancement by
how many activities were exercised to help increase self-esteem, and anxiety on a subjective
scale. Data pooled across participants in our correlational study showed that only mindfulness
had a statistically significant correlation with anxiety. We found that although vegan diet and
self-esteem enhancement showed a positive correlation with reduced anxiety, the strongest of all
variables was increased mindfulness. A possible practical application of these findings could be
the use of mindfulness practices, such as deep breathing and self-awareness, to reduce anxiety. A
way to ease oneself from anxious moments.
1. Introduction
1.1 Research Problem
This research project is about the ways
that we can reduce our own anxiety to build
coping mechanisms. The group’s interest in
this particular topic stems from experiences
such as suffering with social anxiety,
generalized anxiety disorder, panic attacks,
wanting to help a loved one, general
curiosity and continuing to develop and
grow our own self-esteem.
Our goals were to find easier ways to
connect and communicate with our peers, to
reassert control over conditions that we are

afflicted with, to definitely link healthy
lifestyle and diet with a healthier and calmer
mind, and to see if animal or music therapy
is effective in daily practise in helping us
achieve our goals.
To reduce anxiety and maintain a healthy
mindset with sufficient self-esteem levels in
order to live and survive in the new
environment - understanding how to deal
with the challenges embedded in it would be
crucial. Realizing how we can help
ourselves or people we love to cope with
anxiety in its many forms is important to
each one of us. We hope to find evidence
that maintaining increased physical activity,
healthier food choices, relaxation/breathing
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techniques and some mental exercises on a
more daily basis, will translate to other areas
of our lives. Such as, being able to
confidently offer advice to someone,
handling social situations with more ease
and better comfortability levels, helping
others to not only survive but thrive in new
environments or perhaps, even facilitate a
reduction of medication for one’s self.
1.2 Literature Review
One way previously found to reduce
anxiety is music therapy. For example, in a
receptive and active music therapy study by
Gutiérrez & Camarena (2015), the receptive
process had the subjects either listen to
prerecorded music, or the music therapist
play music, without any involvement. The
active process had the subjects engage with
the therapist to make music together. The
researchers used many practices, such as
breathing techniques and exercises to handle
irrational thoughts, that were administered
throughout 12 two-hour sessions. The results
showed that, after taking a BAI (Beck
Anxiety Inventory) before and after
treatment, the music therapy successfully
reduced the scores of those subjects with
GAD (General Anxiety Disorder). They also
found that actually playing the instruments
had a greater reduction in anxiety levels.
Based on these results, the researchers
suggested that music therapy is an effective
method of reducing anxiety.
Another way previously found to reduce
anxiety is mindfulness. For example, in a
study of a randomized control trial
experiment by Surantana et al. (2021),
participants were put into one of three
groups by random assignment. Group one
was self-help mindfulness, group two was
self-help relaxation and the third group was
a waitlist group who had nothing going on.
Prior to the experiment commencing, all

participants (129 in total) underwent a
questionnaire in which they were presented
statements. They were asked to rate on a 4point subscale how each statement had
affected their anxiety levels within the past
week. This pretest provided a baseline for
which they could then compare against later
on. Both experimental groups then were
asked to log on to a computer and follow the
same program to access and complete the
exercises provided. The only difference
being, whether the exercises were geared
more toward mindfulness or relaxation for
their respective groups. Upon completion of
the online exercise, participants found a final
exercise set out to show the results of each
individual’s efforts. What they found was
that although both experimental groups
showed a decrease in anxiety levels from
pretest to posttest, the mindfulness group
showed the greatest decrease overall.
Furthermore, the control group showed an
increase in their anxiety levels. Based on
these results, the researchers suggested that
online self-help mindfulness and relaxation
meditation techniques can both help reduce
anxiety in a person. However, when
compared against one another, mindfulness
meditation techniques prevail for overall
impact on the reduction of anxiety levels.
A third way previously found to reduce
anxiety is a healthy diet. For example, in a
lifestyle modification study by Null et al.
(2017), 27 people with varying mental and
physical illnesses were subjected to an antiinflammatory vegan diet and prescribed 4060 minutes of exercise per day. The diet
included high protein vegetarian food
including brown rice, legumes, seeds etc.,
beverages such as dairy free milk
alternatives, herbal tea and freshly squeezed
fruit juice, natural sweeteners, vegetable
oils, nine - twelve servings of fruits and
vegetables each day, and herbs and spices.
Five of the people involved struggled with
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anxiety, and when the experiment
concluded, the participants gave videotape
testimonials, reporting significantly lower
levels of anxiety, and a sense of improved
physical and mental health. A few
participants recorded that it was easier to
leave the house and sleep at night. Two of
the patients' physicians felt as though they
improved enough to stop taking former
mood disorder medication. Based on these
results, the researchers suggested that a
change in lifestyle, or more importantly diet,
can have a huge impact on reducing not only
anxiety, but other mental and physical
disorders as well and should be considered
as an alternate form of therapy.
A fourth way previously found to reduce
anxiety is therapy where the individual is in
contact with emotional support animals. For
example, in a study by Barker et al. (2003),
thirty-five individuals aged 18 and over with
no allergies and suffering from anxiety or
depression were exposed to animal therapy,
where the individual had the opportunity to
interact actively with a dog from Delta
Society Pet Partners, before their
electroconvulsive therapy. To measure the
effectiveness of the theory, researchers
assigned on different days the treatment that
the conditions were fifteen minutes of AAT
(Animal-Assisted Therapy) as a first
variable, and the second variable involved
fifteen minutes with magazines. These two
conditions were applied on the same day.
The level of anxiety was determined through
a 15-cm line, where on the left side the level
is null, while on the right side it is an
extreme level. As a result of the study,
statistics showed that AAT has a significant
effect on reducing anxiety by 18%.
However, the therapy has no significant
effect on patients with depression. Based on
these results, the researchers suggested that
Animal-Assisted therapy might be useful in
medical and psychiatric therapies in which

the therapeutic method is intrinsically fearful
or has a negative social impression.
A fifth way previously found to reduce
anxiety is to identify, implement, and
perform the best available methods to
increase self-esteem. For example, in a study
to assess the mediating effect of collective
self-esteem and ethnic identity on anxiety
and depression and quality of life by Urzua
et al. (2022), 908 first-generation
immigrants from Colombia, aged 18 to 89,
living in Chile's major cities were surveyed.
The researchers used three structural models
to measure and analyze the variables present
in the study. To measure collective selfesteem, the researchers used 4 items from
the scale proposed by Luthanen and Crocker
to ask about how the person felt about the
current society he/she currently belongs to
or his/her national group of origin. Anxiety
was assessed using the Spanish version of
BAI (Beck Anxiety Inventory), which asks
about common symptoms connected with
anxiety disorders. Prior to taking part, each
participant signed an informed consent form.
Anxiety and collective self-esteem were
estimated using confirmatory factor analysis
and subsequently, hypotheses were tested
using three structural models. For the first
two models, they estimated the effect of
anxiety and depression on collective selfesteem, quality of life, and ethnic identity.
The results showed that anxiety and
depression have a small negative effect on
collective self-esteem and ethnic identity
while they both have moderate negative
effects on quality of life. It was also found
that anxiety and depression maintained a
moderate positive relationship. After these
findings, the mediating effect of collective
self-esteem and ethnic identity on the effect
of anxiety and depression on quality of life
was observed. The results showed that
collective self-esteem and ethnic identity
manage to mediate the negative effect of
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anxiety and depression on quality of life.
Based on these results, the researchers
suggested that A person's collective selfesteem significantly influences mental
health problems such as anxiety.
1.3 Hypotheses
Based on the above literature review, we
predicted the following hypotheses:
·Hypothesis #1: If playing music
increases then anxiety will decrease.
·Hypothesis #2: If mindfulness increases
then anxiety will decrease.
·Hypothesis #3: If a vegan diet increases
then anxiety will decrease.
·Hypothesis #4: If exposure to animals
increases then anxiety will decrease.
·Hypothesis #5: If self-esteem enhancing
activities increase then anxiety will
decrease.
2. Methods
2.1 Participants
The five authors of this paper served as
the participants in its studies. The
participants ranged in age from 18 - 33 years
old, with an average age of 22.8 years, and
included both male and female participants.
The participants were all undergraduate
students at Camosun College who completed
the current studies as an assignment for Psyc
110 (“Experimental Psychology”) and were
grouped together due to their mutual interest
in reducing anxiety. Throughout the week of
the study, one of the participants was
already experiencing higher levels of anxiety
because of multiple midterms to study for
and complete. At the end of the study week
the remaining participants were also
experiencing higher levels of anxiety due to
projects and midterms.

2.2 Materials and Procedures
We performed a correlational study to
test concurrently all of our hypotheses by
examining naturalistic daily changes in their
variables longitudinally. Each participant
kept a study journal with them at all times
over this study’s one-week period in order to
record self-observations of the following six
variables: (1) music therapy, (2)
mindfulness, (3) vegan diet, (4) animal
therapy, (5) increase of self-esteem and (6)
reducing anxiety.
Music Therapy - To measure the
effectiveness of music therapy to reduce
anxiety, a measurement of the amount of
times we had music playing in our heads
throughout the day was taken.
Mindfulness - To measure the
effectiveness of being more mindful, we
recorded each time we used practices such
as deep breathing, self-awareness and taking
time to be “in the moment”.
Vegan Diet - To measure the
effectiveness of a vegan diet, the technique
used was a daily log of how many
vegetables were consumed throughout the
day.
Animal Therapy - To measure
effectiveness of the animal therapy, the
method used was to count the number of
times an animal was interacted with or seen
each day.
Increase of Self-esteem - To measure the
effectiveness of the increase of self-esteem
to anxiety reduction, activities that help
boost self-esteem were recorded throughout
the day.
Reducing Anxiety - To measure the
effects of music therapy, using mindfulness
and relaxation exercises, a vegan diet,
animal therapy and increasing self esteem
activities, the technique used was a daily
completion of a 0-100 Likert anxiety
subscale both prior to and after potential
“treatments”. Where 0 = not anxious at all
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and 100 = extremely anxious. From these
records, the anxiety level of each participant
for each day was calculated.
2.3 Statistical Analyses
To assess the strength and statistical
significance of associations between
variables predicted by our five hypotheses,
we performed Pearson product moment
correlations of their predictor variables
(music therapy, mindfulness, vegan diet,
animal therapy, and increase of self-esteem)
with their outcome variable (reducing
anxiety). For testing Hypothesis #1, we
correlated the number of times we played
music in our heads with a reduction of
anxiety. For testing Hypothesis #2, we
correlated mindfulness with a reduction of
anxiety. For testing Hypothesis #3, we
correlated how many vegetables were
consumed throughout the day with a
reduction of anxiety. For testing Hypothesis
#4, we correlated how often we see an
animal with the reduction of anxiety. For
testing Hypothesis #5, we correlated the
difference of self-esteem from the beginning
of the day compared to the end of the day
and its relation to the reduction of anxiety.
We performed all of the above correlations
separately for each participant as well as
using data pooled across all of the
participants. For the correlations using
pooled data, in addition to using the raw
data, we also performed correlations after
we had first transformed the data from each
participant into z-scores in order to
standardize differences in averages and
variability seen between the participants in
their data and thus make them more
comparable. A correlation coefficient was
considered statistically significant if the
probability of its random occurrence (p) was
< .05 (i.e., less than 5% of the time expected
by chance alone)..

3. Results
As shown in Table 1, mindfulness had the
most significant correlation with a reduction
in anxiety. While not significant using
pooled raw data (r = .26, p = .13; see Figure
5), their correlation using pooled
standardized data values was significant (r =
.40, p = .02; see Figure 6). The other four
variables showed no significant correlations
with anxiety. These were a vegan diet, selfesteem, music exposure and animal therapy.
The lowest correlation with anxiety was
animal therapy, using either pooled
standardized data (r = 0.02, p = 0.91; see
Figure 10) or pooled raw data as (r = 0.05, p
= 0.80; see Figure 9). The other therapies
fell in the middle. Vegan diet was not
significantly correlated with anxiety using
either pooled standardized data (r = 0.14, p
= 0.42; see Figure 8) or pooled raw data (r =
0.16, p = 0.36; see Figure 7). Music was not
significantly correlated with anxiety using
either pooled standardized data (r = 0.19, p
= 0.51; see Figure 2) or pooled raw data (r =
0.05, p = 0.79; see Figure 1). Self-esteem
was not significantly correlated with anxiety
using either pooled standardized data (r =
0.27, p = 0.12; see Figure 4) or pooled raw
data (r = 0.28, p = 0.10; see Figure 3).
4. Discussion
4.1 Summary of Results
Based on the previous research, we
hypothesized that increases in five variables
would help reduce anxiety: Playing music
(Hypothesis # 1), mindfulness (Hypothesis
#2), vegan diet (Hypothesis #3), animal
therapy (Hypothesis #4), and self-esteem
(Hypothesis #5). Data pooled across
participants in our correlational study
supported and predicted the relationship of
anxiety with mindfulness (Hypothesis #2)
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but not with other self-esteem, music, vegan
diet, and animal therapy.
4.2 Relation of Results to Past Research
Playing music showed a small correlation
to anxiety in our correlational study,
signifying that the results did not support the
hypothesis. This reflects the findings of the
study by Gutiérrez & Camanera (2015),
because they also had the participants play
instruments, which had an even greater
reduction in anxiety result. This
inconsistency shows how crucial the action
is to a greater reduction in anxiety.
Mindfulness showed a significant
correlation with anxiety in our correlational
study and this confirmed the hypothesis in
the study by Suranata, et al. (2021). Their
study required participants to complete
online relaxation and mindfulness exercises
and they proved to be effective. While both
showed a reduction in anxiety, mindfulness
exercises ultimately proved to have a more
significant correlation overall. Our group’s
correlational study - in which we tracked the
number of times per day we spent time in a
state of mindfulness - also had a significant
correlation between anxiety and
mindfulness.
The influence of a vegan diet showed an
insignificant correlation to a reduction in
anxiety, showing that the results did not
support the hypothesis. The Null et al.,
(2017) study required participants to change
their diet fully to an anti-inflammatory
vegan diet which showed a high correlation
with a reduction in anxiety. This study
measured the quantity of vegetables
consumed throughout the day instead of a
full dietary change, which would explain
why there was a lower correlation and it did
not relate to past research. Participants in
this particular study also did not consume
the same quantity of vegetables as shown in

the Null et al., (2017) study, which provided
less data to study.
The results of the correlational study
showed an insignificant correlation between
self-esteem and anxiety, showing that the
results did not support the hypothesis. The
study by Urzúa et al. (2021) required
participants to assess their self-esteem using
four items from the scale proposed by
Luthanen and Crocker. Anxiety was
assessed using the Spanish version of the
BAI (Beck Anxiety Inventory), which
assesses anxiety levels. While Urzúa et al.
(2021) had immigrants assess their feelings
in the society they belong to, we focused
specifically on college students and changes
in their level of self-esteem in a day. The
research methodologies used in this study
and in the previous research, prove that selfesteem is not significantly correlated with
anxiety.
Based on the results of the conducted
study, we can conclude that animal exposure
has the lowest correlation coefficient with
anxiety reduction. In addition, the present
research is not related to the previous
research by Barker et at. (2003), since the
first research showed a huge significance
with anxiety reduction. This discrepancy
may be due to the different ways in which
the individuals were exposed to the
treatment, as well as the time spent daily
with the animal. Also, the type of animal can
influence the results.
4.3 Implications of Results
It can be assumed, based on our
correlational studies findings that if
mindfulness activities are increased that
anxiety will decrease. This can be applied to
one’s life at leisure and in correspondence
with one’s interests. For example, for those
who enjoy yoga or meditation this can come
very easily. Those who do not practice either
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of those simply need to find small moments
of time to integrate some acts of selfawareness or reflection. Even just
incorporating a few minutes of deep
breathing into your days can have an impact
in reducing overall anxiety levels.
The research problem we began with is
answered by our correlational study results.
With an effort to increase mindfulness
activities and exercises, some control can be
reasserted over a person’s struggle with
anxiety. This alone may not be enough
however, and should be happening in
conjunction with proper personal care such
as eating, sleeping and being hydrated
enough.
References
Barker, S. B., Pandurangi, A. K. & Best, A.
M. (2003). Effects of animal-assisted
therapy on patients' anxiety, fear, and
depression before ECT. The Journal of
ECT, 19(1), 38-44
Gutiérrez, E., Camanera, V. (2015) Music
therapy in generalized anxiety disorder.
The Arts in Psychotherapy, 44, 19-24.

https://www.sciencedirect.com/science/ar
ticle/pii/S0197455615000064
Suranata, K., Ifdil, I., Gading, K. &
Permana, A. A. J. (2021). Self-help
online psychoeducation to overcome
anxiety during covid-19 outbreak.
COUNS-EDU: The International Journal
of Counseling and Education, 6(1), 11–
18.
https://doi.org/10.23916/0020210634010
Null, G., Pennesi, L., & Feldman, M.
(2017). Nutrition and lifestyle
intervention on mood and neurological
disorders. Journal of Evidence-Based
Complementary & Alternative Medicine,
22(1), 68–74.
https://doi.org/10.1177/21565872166375
39
Urzúa, A., Henríquez, D., Caqueo-Urízar,
A., & Landabur, R. (2021). Ethnic
identity and collective self-esteem
mediate the effect of anxiety and
depression on quality of life in a migrant
population. International Journal of
Environmental Research and Public
Health, 19(1), 174.
https://doi.org/10.3390/ijerph19010174

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Table 1
Correlations for Study Variables

Variables

Participant Participant Participant
#1
#2
#3

Participant
#4

Participant Pooled raw
#5
data

Pooled
standardized
data

r

n

r

n

r

n

r

n

r

n

r

n

r

n

Music &
anxiety

-0.13

7

-0.54

7

-0.40

7

0.39

7

0.05

7

-0.23

35

-0.19

35

Self-esteem &
anxiety

-0.09

7

-0.53

7

-0.38

7

-0.92*

7

0.59

7

-0.28

35

-0.27

35

-0.55

7

-0.71

7

0.72

7

0.45

7

-0.05

28

-0.02

28

Animal therapy
& anxiety
Vegan diet &
anxiety

-0.56

7

-0.30

7

0.25

7

-0.71

7

0.61

7

0.16

35

-0.14

35

Mindfulness &
anxiety

-0.43

7

-0.56

7

-0.68

7

-0.29

7

-0.06

7

-0.26

35

-0.40*

35

Notes. r = correlation coefficient, n = number of days sampled.
*p < .05.

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Figure 1
Association Between Exposure to Music and Anxiety Using Pooled Raw Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2, yellow
= Participant #3, light green =Participant #4, and dark green = Participant #5. Some data might not
be visible in the figure due to overlapping markers.

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Figure 2
Association Between Exposure to Music and Anxiety Using Pooled Standardized Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2,
yellow = Participant #3, light green =Participant #4, and dark green = Participant #5. Some data
might not be visible in the figure due to overlapping markers.

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Figure 3
Association Between Self-esteem Activities and Anxiety Using Pooled Raw Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2,
yellow = Participant #3, light green =Participant #4, and dark green = Participant #5. Some
data might not be visible in the figure due to overlapping markers.

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Figure 4
Association Between Self-esteem Activities and Anxiety Using Pooled Standardized Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2,
yellow = Participant #3, light green =Participant #4, and dark green = Participant #5. Some data
might not be visible in the figure due to overlapping markers.

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Figure 5
Association Between Mindfulness and Anxiety Using Pooled Raw Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2, yellow =
Participant #3, light green =Participant #4, and dark green = Participant #5. Some data might not be
visible in the figure due to overlapping markers.

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Gillespie, Daniels, Clark, Pazmay, & Badill - J Camosun Psyc Res. (2023). Vol. 5(1), pp. 27-44.

Figure 6
Association Between Mindfulness and Anxiety Using Pooled Standardized Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2,
yellow = Participant #3, light green =Participant #4, and dark green = Participant #5. Some data
might not be visible in the figure due to overlapping markers.

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Figure 7
Association Between Vegan Diet and Anxiety Using Pooled Raw Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2, yellow =
Participant #3, light green =Participant #4, and dark green = Participant #5. Some data might not be
visible in the figure due to overlapping markers.

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Figure 8
Association Between Vegan Diet and Anxiety Using Pooled Standardized Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2, yellow =
Participant #3, light green =Participant #4, and dark green = Participant #5. Some data might not be
visible in the figure due to overlapping markers.

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Figure 9
Association Between Animal Exposure and Anxiety Using Pooled Raw Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant #2, yellow =
Participant #3, light green =Participant #4, and dark green = Participant #5. Some data might not be
visible in the figure due to overlapping markers.

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Figure 10
Association Between Animal Exposure and Anxiety Using Pooled Standardized Data

Notes. Marker colour differentiates participants: red = Participant #1, orange = Participant
#2, yellow = Participant #3, light green =Participant #4, and dark green = Participant #5.
Some data might not be visible in the figure due to overlapping markers.

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