Anxiety doesn’t spare anyone, not even the rich and famous. New data shows that 68% of Americans, including high-profile stars, report heightened stress levels in 2025, according to a recent survey by the American Psychological Association. That’s where celebrity rituals for anxiety relief come in. From mindfulness tricks to quirky daily habits, A-listers are sharing what keeps them grounded under relentless pressure. Here are seven proven rituals straight from the red carpet that might just help you tame your own nerves.
1. Morning Meditation Like Oprah
Oprah Winfrey swears by starting her day with 20 minutes of meditation. It’s not just fluff; studies from Harvard Medical School show meditation can reduce stress hormones like cortisol. Oprah often pairs it with gratitude journaling, focusing on three things she’s thankful for. This combo sets a calm tone for chaotic days. Anyone can try it—grab a quiet spot, close your eyes, and breathe deeply for even five minutes. Apps like Headspace can guide beginners.
2. Ice Baths Inspired by Chris Hemsworth
Chris Hemsworth has been vocal about using ice baths to shock his system out of anxiety. The cold exposure, usually 2-3 minutes at near-freezing temps, triggers a rush of endorphins. Research from the National Institutes of Health supports this, noting cold therapy can lower stress markers ( NIH Study on Cold Exposure ). Hemsworth pairs it with deep breathing. It’s intense, so start with cold showers if a full ice plunge feels extreme.
3. Journaling as Seen With Selena Gomez
Selena Gomez has shared how journaling helps her process overwhelming emotions. She writes without rules—sometimes just a sentence, other times pages. It’s a release valve for racing thoughts. A study by the University of Rochester found expressive writing can cut anxiety by 28% over weeks ( University of Rochester on Writing Therapy ). All you need is a notebook. Set a timer for 10 minutes and let thoughts spill out.
4. Nature Walks Like Emma Watson
Emma Watson escapes stress by walking in nature, often ditching her phone to fully unplug. She’s called it her “reset button.” Science backs this up—being in green spaces can slash anxiety levels by improving mood and focus. Watson aims for 30 minutes daily, whether in a park or forest. Urban dwellers can hit a local garden or tree-lined street. The key is consistency; even a short stroll can shift your headspace.
5. Breathwork From Harry Styles
Harry Styles relies on breathwork to stay calm before performances. He uses a technique called box breathing—inhale for four seconds, hold for four, exhale for four, hold again. It’s a Navy SEAL tactic that slows heart rate and eases panic. Styles credits it for keeping stage fright at bay. Practice it anywhere, anytime anxiety creeps in. Four rounds can make a noticeable difference.
6. Aromatherapy Like Gwyneth Paltrow
Gwyneth Paltrow leans on aromatherapy, using lavender and eucalyptus oils to de-stress. She diffuses them at home or dabs a bit on her wrists. Studies show lavender can lower anxiety by calming the nervous system. Paltrow’s Goop brand even sells blends for this purpose. Skeptics might scoff, but it’s low-risk—grab an essential oil and inhale when tension spikes. Just ensure it’s diluted if applied to skin.
7. Digital Detox a la Justin Bieber
Justin Bieber has admitted to stepping away from social media to protect his mental health. He schedules phone-free hours, especially at night, to avoid the comparison trap. Research confirms excessive screen time fuels anxiety, with overuse linked to poorer sleep and stress. Bieber replaces scrolling with reading or family time. Try it by setting a no-phone window—start with an hour before bed. It’s a small step with big impact for celebrity rituals anxiety relief.