Anxiety is a common struggle for many people in modern life. Some anxiety is inevitable. Problematic anxiety can manifest in many ways, from occasional worry to chronic debilitating stress. Certain habits and behaviours can intensify these feelings, making it harder to manage. Understanding and addressing these habits is important. Here are some habits that might be making your anxiety worse.
Avoidance Behaviour
Avoiding situations that make you anxious might provide temporary relief, but it can make it worse in the long term. Avoidance reinforces the idea that the situation is too difficult to handle, which can increase fear and anxiety the next time you are faced with that scenario. Gradually exposing yourself to the things you fear, in a controlled and supported way, can help you build confidence and reduce it over time.
As Charles Spurgeon (British Clergyman) put it, “Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength”.
Procrastination can also be a significant contributor to it. Delaying tasks often leads to a looming sense of dread as deadlines approach. The longer you put off something, the more time you spend worrying about it. This can create a cycle of avoidance and stress that feeds your anxiety.
Escape
If avoidance is not possible when anxious, escaping the situation as a means of minimising your feelings is tempting. As with other avoidance, this will reinforce the idea that you cannot ever deal with a situation. Gradually increasing your experience of them over time helps you to tolerate and cope with these anxious feelings.
Choosing to avoid things can lead to isolation from friends, family and colleagues. Positive social interactions, even brief ones, can boost our mood. This is because it leads to the release of neurotransmitters like serotonin and dopamine. These chemicals contribute to feelings of happiness and well-being.
Negative Self-Talk
Your inner voice can have a profound impact on your anxiety levels. Negative self-talk, such as criticising yourself, expecting the worst, or doubting your abilities, will increase anxious feelings. This habit reinforces a negative mind set, making it difficult to see solutions or think rationally about your concerns. Practicing positive affirmations and challenging negative thoughts can help shift your perspective and reduce it.
Treating your negative self-talk as passing thoughts rather than truths with help. Try to distance yourself from these thoughts by labelling them with a phrase like “I’m having the thought that…”. This will reduced the impact on your feelings.
Overcommitting
Taking on too much can be overwhelming and increase anxiety. Overcommitting leaves you with no time to relax and recharge, leading to burnout. It is important to set boundaries and learn to say ‘No’. Prioritising tasks and delegating when possible can help manage your workload and reduce anxiety.
Food and Drink
Diet plays a significant role in mental health. Consuming too much sugar, processed foods, or skipping meals can lead to blood sugar imbalances, which can trigger or exacerbate anxiety symptoms. Eating a balanced diet of fruits, vegetables, whole grains, and lean proteins can help stabilise your mood and reduce anxiety.
Caffeine is a stimulant that can heighten anxiety – especially if consumed in large amounts. It can also increase heart rate and make it harder to sleep. All of which will worsen anxiety.
Life Style
The constant barrage of information, much of it negative, can overwhelm your brain and lead to feelings of inadequacy, fear, or anxiety. Social media can also trigger comparison, where you might feel others are doing better than you are, and further increasing it.
Lack of physical activity is another factor that can worsen anxiety. Exercise is a useful tool for managing stress and anxiety, as it releases endorphins, which are natural mood lifters. Even moderate physical activity, like walking, can make a difference.
Poor sleep can increase anxiety levels, and high anxiety can lead to trouble sleeping. Lack of rest makes it harder to cope with stress, which can amplify it. Establishing a good sleep schedule and creating a calming bedtime routine will promote better sleep and help reduce it.
Conclusion
Recognising and addressing these habits is an important step in managing anxiety. While it is not always possible to eliminate it, making small changes to your daily routine can significantly reduce its impact on your life. By avoiding these anxiety triggering habits and adopting healthier ones, you can cultivate a more peaceful, balanced state of mind.
If you or someone you know is struggling with anxiety, consider exploring hypnotherapy. It can help with anxiety as well as the contributing habits that make it worse. Contact me to find out more.
[…] wrote recently about behaviours that can make anxiety worse. I hope they were useful, but what do you do if you are suffering from a period of heightened […]