What are the four ways to use Apple Watch to calm anxiety?

This blog answers: What are the four ways to use Apple Watch to calm anxiety? Can Apple watch track anxiety? Which other smartwatches help to monitor stress? What is Anxiety? What are the signs and symptoms of anxiety? What are the causes of anxiety? What are some ways to manage anxiety? What are the therapy options for anxiety?

What are the four ways to use Apple Watch to calm anxiety?

The four ways to use an Apple Watch to calm anxiety are:

Use the breath feature

One of the very important features of the Apple Watch is the breath application which helps individuals with guided breathing to relax them and reduce their stress and anxiety. It indicates an individual’s heart rate during these breathing sessions.

It is based on the ideology that individuals breathing patterns have a great impact on their parasympathetic nervous system and hence regulating one’s breathing patterns can have a direct impact on it making an individual feel more relaxed and calmer by decreasing the blood pressure, muscle tension, and heart rate.

The breath application on the Apple Watch has blue light overlapping circle icon. Individuals have to tap on it to get started with their guided breathing this application can also be customized based on an individual’s needs.

Use the meditation feature

The meditation feature present on Apple Watch helps to bring about mindfulness. The two most reliable apps for meditation on the Apple Watch are Headspace and Calm. While both of these have some free content other features might require subscriptions to unlock and use.

The Headspace application on Apple Watch has a 3 minutes meditation feature that individuals can quickly use to calm their stress and anxiety.

Use the yoga and exercise features

Apart from mindfulness Apple watches also provide individuals with the facility of full-body exercise which helps them to enhance their mood and reduce their levels of stress and anxiety. Individuals can do yoga as well as other exercises to track their movements.

Other exercises available on the Apple Watch are bike ride, high-intensity interval workout, and running which helps to shift an individual’s mood from a stressful one to a more focused one.

Use the music feature

Many individuals might not be comfortable exercising or practicing mindfulness when they are experiencing anxiety and stress however most individuals enjoy some mood-congruent music that helps them feel lighter.

Apple Watch users can play songs of their favorite albums which help to suit them due to the therapeutic effects that music is known for to manage their anxiety instantly.

Can Apple watch track anxiety?

Apple watches can track an individual’s stress levels through the stress monitor app by indicating an individual’s heart rate by showing their stress score. Many smartwatches these days come with stress trackers and various inbuilt stress-relieving applications that help individuals manage their anxieties temporarily.

What are the four ways to use Apple Watch to calm anxiety?

Which other smartwatches help to monitor stress?

Some other smartwatches that help to monitor stress are:

What is Anxiety?

Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called  Anxiety. 

Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety. 

What are the signs and symptoms of anxiety? 

Anxiety is characterized by a set of signs and symptoms such as:


  • Sweating
  • Difficulty in breathing
  • Shortness of breath
  • Sense of choking
  • Complaints of chest pain
  • Shaking or trembling
  • Nausea or vomiting
  • Dizziness or Lightheadedness
  • Fear of losing control over oneself and their environment
  • Fear of impending doom
  • Hot or cold flashes
  • Tingling or numbness
  • Increased heart rate

These symptoms vary in severity from person to person. However, it is noted that many people experience anxiety attacks that are not significantly displayed.

What are the causes of anxiety?

Anxiety often results from accumulated stress or overwhelming feelings. Some common causes of anxiety include.

  • Increased and challenging situations and demands in day-to-day life.
  • Major changes in family dynamics such as marriage, divorce, death of a loved one.
  • Strain interpersonal relationships
  • Intrapersonal conflicts
  • Ineffective coping mechanisms
  • Comorbid conditions both physical and mental
  • Chronic health conditions
  • Genetic factors
  • Changes in the brain region
  • Overdose of caffeine
  • Prolonged use of medications
  • Significant traumatic experiences in the past or recent times
  • Comorbid mental health conditions such as post-traumatic stress disorder or obsessive-compulsive disorder or any other phobias.

What are some ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques

Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.


A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle change

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioral therapy

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy


It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


Advancing technology helps individuals track their heart rates and stress level which helps them take immediate measures against any negative indications. Apple watches do have various apps that help to calm down individuals during times of stress and nervousness. However, individuals must seek professional help as well as medication to approach their anxieties holistically.

Frequently asked questions: What are the four ways to use Apple Watch to calm anxiety?

Do apple watches detect stress?

Apple watches can detect an individual’s stress using the heart rate variability.

Can Apple Watch 6 detect stress?

Apple Watch 6 has features that could help individuals detect their stress and help you take the required steps to calm their anxieties.

Does Apple Watch track breathing?

Apple watches help individuals track their breathing through a breathing app that helps them with guided breathing.

Should you wear an Apple Watch while sleeping?

Researchers do not advise individuals to wear their watch to bed as it might affect an individual’s sleep quality or cause some sort of distraction.


Four ways to reduce stress and relax with Apple Watch