Four unhealthy habits that can aggravate your anxiety and how to address it

Dealing with anxiety is tough. It requires time, patience, and practice. Most importantly, it means being ready to confront situations that trigger anxiety.

Anxiety is a common mental health problem characterized by excessive worry and fear, influenced by genes, environment, and thoughts.

Symptoms include uneasiness, irritability, difficulty concentrating, tense muscles, and sleep issues.

Professional help is recommended for severe cases, with options such as therapy and medication available.

Anxiety can be linked to genetics, childhood experiences, or brain function, but current lifestyle choices may worsen it.

Small habits can lead to significant anxiety, like snoozing too much or procrastinating on tasks.

However, beneficial habits, such as automated daily routines, free up mental energy for tackling new challenges requiring focus, creativity, and problem-solving skills.

However, once these habits are established, we often overlook their effects and repeat them without thinking.

Dealing with anxiety means knowing the bad habits you have that intensify it, said Gregory L. Jantz Ph.D of Psychology Today.

Unhealthy habits that intensify anxiety

1. Procrastination and Avoidance

It is unclear which comes first: anxiety or procrastination. Procrastination both stems from and exacerbates anxiety. Avoiding tasks due to anxiety only heightens anxiety over time.

To beat procrastination, try these tips:

• Make a list of tasks you’ve avoided and start by doing one now. Then, schedule time for more tasks until your list is done.
• Combat perfectionism by understanding that failure is part of learning and growth, not a final setback.
• Set a timer to stay focused and create urgency. Limiting time for tasks can boost efficiency and reduce procrastination.

2. Clutter and disorder

Research shows that clutter at home is linked to higher stress, anxiety, depression, and procrastination. It overwhelms the brain with unnecessary stimuli, causing frustration and feelings of guilt or shame.

To make a positive change, shift focus from acquiring possessions to enjoying experiences and connecting with others. Spend time in nature and have meaningful conversations with loved ones to reduce anxiety and enrich life without accumulating clutter.

3. Eating patterns

People are beginning to understand the strong link between gut and mental health. Communication between the brain and gut is continuous.

Your diet plays a major role in balancing good and bad bacteria in the gut, impacting emotions like depression and anxiety significantly.

Three habits that can lead to poor food choices are:

• Not having healthier food ready can lead to unhealthy eating habits when hunger strikes.
• Lack of sleep affects appetite and your brain’s ability to regulate food intake.
• Thirst can be mistaken for hunger, leading to unnecessary snacking. Regularly drinking water can help avoid this.

4. Negative thought patterns

Various factors like past trauma, brain chemistry, and lifestyle choices can lead to anxiety, along with negative thought patterns. Worrying intensifies as our brains become more accustomed to it.

Your inner voice, constantly commenting on your experiences, can worsen anxiety if it’s pessimistic. However, you have the power to silence this voice.

Begin by identifying your thoughts—are they negative or positive, helpful or harmful? Intentionally replace negative thoughts with positive affirmations.

Things to do when dealing with anxiety

While nothing beats talking to a doctor for proper treatment, here are some things you can do to help yourself if you’re dealing with anxiety, according to Health Shots.

1. Avoid too much caffeine

Starting your day with coffee or tea is common but could heighten anxiety.

Research from the US National Library of Medicine shows that caffeine intake can worsen anxiety symptoms by increasing heart rate, a sign of panic attacks.

Instead, try warm water with lemon for a refreshing option that flushes out toxins and promotes overall health without the anxiety-inducing effects of caffeine.

2. Do some workout

Recognizing the importance of exercise is key, especially for sedentary individuals.

Studies from PubMed suggest that extended periods of sitting may heighten anxiety.

At the same time, light physical activities like walking can help reduce it.

3. Avoid too much social media exposure

Social media has become as routine as eating, logging in, scrolling through feeds, and posting updates.

However, it may increase anxiety due to the fear of missing out and comparisons with others.

Research in the Journal of Social and Clinical Psychology shows that spending more time on social media is linked to negative effects on mental health.

4. Avoid too much alcohol

Turning to alcohol to relieve anxiety can worsen it in the long run.

Long-term alcohol use, as suggested by research from the US National Library of Medicine, can rewire the brain and heighten feelings of anxiety.

Alleviate anxiety with a healthy lifestyle

Addressing unhealthy habits can help in dealing with anxiety and improve your quality of life.

Seeking professional help is essential as anxiety is treatable, Riyah Speaks noted.

Living healthily can alleviate anxiety, with physical well-being positively impacting mental and emotional health.

Regular exercise releases endorphins, reducing anxiety and promoting well-being.

A balanced diet with nutrient-rich foods supports brain health and optimal bodily function.

Sufficient sleep restores energy and emotional resilience.

Stress management techniques such as mindfulness and deep breathing, along with enjoyable activities, reduce anxiety.

Adopting healthy lifestyle habits creates a foundation for managing anxiety, improving overall well-being, and gaining control over mental and emotional health.

Watch Emma McAdam, a licensed marriage and family therapist, talks about dealing with anxiety below:

Disclaimer: This article is for informational or entertainment purposes only. Readers should consult professionals for personalized advice, and the author/publisher is not liable for actions taken based on the content.