What Not To Do: 7 Habits that Can Make Your Anxiety Worse

When you’re struggling with anxiety, it can sometimes feel like it takes over your whole life. While there are things you can do to manage your symptoms of anxiety, there are also things that can make it worse.

Everyday habits could be triggering your anxiety symptoms more than you realize. So, what are some of the things you could be doing that make your anxiety flare-up? How can you put a stop to those habits?

1. Constantly Checking Social Media

Social media is a part of almost everyone’s daily lives. But, if you find yourself constantly checking your phone to see what others are doing, you could also be triggering your anxiety each time.

From people posting news articles and differing opinions to those sharing the highlight reels of their lives, social media can be a whirlwind. One second you might be worried about the state of the world because of a post, and the next you might be jealous of a friend or feel like you’re missing out. Limit your social media exposure as much as possible if it makes you feel tense or anxious.

2. Drinking Too Much Caffeine

Can’t go without your morning cup of coffee? Many people rely on caffeine to feel more alert and awake. There’s nothing wrong with a cup or two each day. But, some studies have suggested that people with anxiety shouldn’t drink too much caffeine. Doing so can make you feel restless and trigger your symptoms.

3. Negative Self-Talk

Do you often feel like your own worst enemy? Negative self-talk can be a huge trigger for those dealing with anxiety. If you find yourself constantly criticizing everything you do, even before it happens, you could be adding fuel to your anxiety’s fire.

Try to find ways to combat negative self-talk and replace it with positivity.

4. Never Saying No

If you tend to say ‘yes’ to everything everyone asks of you, you could be setting yourself up for consistent feelings of anxiety.

While you may not want to disappoint people at work, or your friends or family, it’s okay to say ‘no’ sometimes. If you’re feeling overwhelmed or you just don’t feel as though agreeing to everything is best for your mental health, give yourself permission to say no. Take some extra time to relax and do the things you want to, not the things you’re obligated to do.

5. Procrastination

Waiting until the last minute to complete projects for work or things you need to get done at home is a surefire way to trigger a bit of anxiety in anyone. But, if you’re already struggling with anxious thoughts, procrastination can make it so much worse.

Some people tend to procrastinate more than others. If you’re one of those who tend to put things off, you will be much better off handling your anxiety if you start to create a more productive schedule for yourself.

6. Spending Too Much Time Indoors

While staying home can be comforting, too much time without getting out can be triggering to someone with anxiety. Studies have shown that spending time outside can boost both your mood and energy levels.

Plus, when you stay inside by yourself all day, it’s easy to let anxious thoughts take over because there is nothing to distract you. Though you might have to dig up a bit of motivation, try to get outside for at least 30 minutes each day.

7. Not Getting Enough Sleep

Sleep and mental health are often linked. Not getting enough rest each night can boost both feelings of depression and anxiety.

Some people have more trouble getting to sleep than others. If your mind is racing at night, try to develop a ‘bedtime routine’ to get yourself in the right frame of mind for sleep. Avoid spending time on your electronic devices right before bed. Instead, focus on meditation and mindfulness to clear your thoughts so you can get a better night’s sleep.

Seek Support

Anxiety doesn’t often go away on its own. Talking to a professional about your anxious thoughts is the best way to manage it. But, you can help to keep your symptoms under control by avoiding the everyday habits that trigger them. If you tend to do anything on this list, try to make the changes necessary to avoid those triggers, and get your thoughts under your control.