6 Daily Habits Therapists Say Are Increasing Your Anxiety

Therapists Say These 6 Common Habits Are Fueling Your Anxiety

Anxiety disorders are among the most common mental health conditions, affecting over 19% of American adults each year. While anxiety can be caused by various genetic, medical, and situational factors, your daily habits and lifestyle also play a major role.

Many seemingly harmless habits can actually exacerbate anxiety over time. Mental health professionals have identified six routine behaviors that are likely to aggravate anxious thoughts and feelings:

1. Consuming Too Much Caffeine

It's no secret that caffeine provides a quick energy boost. However, more than a couple cups can spur anxiety symptoms like feeling jittery, having trouble concentrating, and experiencing rapid heart rate. High intake may even trigger panic attacks.

Caffeine is also dehydrating and can disrupt sleep, both of which increase anxiety. Limit coffee, tea, soda, and energy drinks to no more than 400mg of caffeine daily to avoid exacerbating anxiety.

2. Drinking Alcohol to Relax

Many people unwind with a glass of wine or beer after a stressful day. While alcohol may provide temporary relaxation, it worsens anxiety overall. Alcohol is a depressant that disturbs neurotransmitters in the brain linked to mood.

Drinking lowers inhibitions which can lead to anxious behaviors you regret later. It also reduces sleep quality and dehydrates the body. Limit alcohol, or avoid completely if it makes anxiety worse.

3. Skipping Regular Exercise

Exercise is a proven stress reliever, thanks to endorphins and neurotransmitter changes it spurs. However, busy schedules make it easy to skip workouts. Sedentary lifestyles are associated with greater anxiety risk.

Aim for 150 minutes of moderate exercise like brisk walking weekly. Even short 10-minute sessions throughout the day can ease anxiety. Yoga, swimming, cycling, and jogging are other excellent options.

4. Smoking Cigarettes

Many smokers smoke more when feeling anxious. But while lighting up seems calming, nicotine actually elevates anxiety overall. Smoking increases heart rate and blood pressure while withdrawing between cigarettes worsens anxiety and irritability.

Secondhand smoke, smoking's health dangers, and the stigma around smoking also contribute to greater anxiety for smokers. Quitting can be very anxiety-provoking in the short term, but leads to lower anxiety in the long run.

5. Isolating From Friends and Family

It's common to withdraw from social interactions when experiencing anxiety. But isolation breeds more anxious thoughts. Human connection and support are vital for mental health. Yet anxious people often feel misunderstood or judged.

Push yourself to maintain relationships by regularly calling, texting, or getting together with loved ones. Confide in trusted friends who build you up and calm your fears. Valuing these bonds goes a long way toward easing anxiety.

6. Overusing Electronic Devices

Mobile devices, TV, laptops, and gaming systems are ubiquitous. But excessive screen time often displaces exercise, social interaction, and sleep - all anxiety antidotes. Digital distractions also feed social comparison and "doomscrolling."

Limit recreational screen use to 2 hours per day. Avoid screens for 1 hour before bedtime. Turn off notifications to reduce digital distraction and make time for anxiety-reducing activities instead.

Healthy Habits That Reduce Anxiety

Changing daily habits requires commitment, but can dramatically improve outlook and resilience. Along with reducing the above anxiety-fueling behaviors, mental health experts recommend cultivating these healthy habits to cut anxiety:

Keep a Consistent Sleep Schedule

Aim for 7-9 hours nightly at regular times. Sticking to a routine helps regulate the body's sleep-wake cycle, leading to deeper, less disrupted sleep that wards off anxiety.

Practice Relaxation Techniques

Try breathwork, progressive muscle relaxation, meditation, imagery exercises, massage, yoga, mindfulness, and other calming practices. Use techniques that resonate with you for 20-30 minutes daily.

Maintain a Healthy Diet

Eat plenty of fruits, vegetables, whole grains, lean protein, probiotics and omega-3s from fish. Limit processed foods, refined carbs, and sugary foods that cause energy crashes. Stay hydrated and minimize caffeine.

Keep a Gratitude Journal

Counter anxious thoughts by regularly writing down things you feel grateful for. This shifts perspective to the positive, gradually rewiring the brain to focus less on threats.

Practice Self-Care

Make time for hobbies, relationships and activities you find calming and uplifting. Treat yourself occasionally with massages, nature walks, bubble baths, or whatever provides joy. Listen to your needs.

Seek Support When Needed

Anxiety can be overwhelming. Don't hesitate to consult mental health professionals for therapy, medication, or complementary treatments if anxiety disrupts daily functioning. Help is available.

Be compassionate with yourself on difficult days. Healing from anxiety takes time, but positive habitual changes build up and promote resilience. Support your mental health by avoiding triggers, and proactively cultivating habits that foster calm and joy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.