Having an anxiety attack or a panic attack is exhausting and terrifying. You can’t breathe, you want to faint, you think you’re dying, it’s brutal!
But did you know, that there are some habits that make anxiety worse and you’re probably guilty of doing a few of them. I know I was.
I remember the first time I had an anxiety attack, I was in the checkout at Walmart and I was sure I was having a heart attack. I had no idea what was happening to me. It wasn’t until much later in life that I realized it was an anxiety attack.
Now, I keep an eye on things that are going on around me if and when I have an anxiety attack. They are no joke. So let’s talk about some of the habits that make anxiety worse so you can nip them in the butt and get a handle on your anxiety and mental health.
15 common habits that make anxiety worse
I’m guilty of a few of these habits that make anxiety worse but recently I’ve started really paying attention to my mental health and my physical health. As I get older, these things are of the utmost importance to me.
We’re not getting any younger and it’s important to start taking care of your health now if you aren’t already doing so.
I recently quit sugar and smoking, both at the same time and while it’s been super hard, I’ve never felt better!
Negative Self-Talk
Negative self-talk is a habit that can fuel anxiety by making you overly critical of yourself. Constantly beating yourself down mentally is damaging. Instead, try to practice mindfulness and catch these negative thoughts as they occur.
Solution: Replace them with positive affirmations. Regularly practicing gratitude can shift your focus from what’s wrong to what’s right in your life.
Try writing down your feelings and look for the positive aspects of those when you are feeling your best.
Excessive Caffeine Consumption
Caffeine is a stimulant that can trigger anxiety and panic attacks. If you’re consuming several cups of coffee a day, it might be worsening your anxiety symptoms. Try to limit your intake or switch to decaffeinated options.
Solution: Herbal teas or other caffeine-free beverages can be a good alternative. If you need to have a coffee, try to make it very light and water it down with milk, or drink multiple glasses of water after you drink the coffee.
Poor Sleep
Lack of quality sleep can worsen anxiety symptoms. Try to establish a regular sleep schedule and create a serene sleeping environment. This might involve reducing noise, adjusting the lighting, or investing in a comfortable mattress.
Solution: Practices like meditation or reading before bed can also help to improve sleep quality. You can get blackout curtains and a white noise machine to improve your sleep as well.
Sedentary Lifestyle
A lack of physical activity can contribute to anxiety. Exercise releases endorphins, which are natural mood boosters. Incorporate exercise into your daily routine, even if it’s just a short walk around the block.
Solution: Yoga and mindfulness-based exercises can also be particularly beneficial for anxiety. Also, exercising during the day will make you feel tired at nighttime and improve your sleep routine.
Skipping Meals
Skipping meals can lead to low blood sugar, which can cause feelings of anxiety. Remember, you are what you eat so eating healthy meals throughout the day fuels our bodies properly.
Solution: Ensure you’re eating balanced meals regularly throughout the day. Eating a diet rich in whole grains, lean proteins, fruits, and vegetables can help stabilize your blood sugar and mood.
Also, if you skip some meals, you might feel really hungry afterward and binge on not-so-healthy options since you won’t be thinking about the best choices.
Alcohol and Drug Use
Substance use can increase feelings of anxiety and panic. If you’re struggling with substance abuse, it’s important to seek professional help.
Solution: There are numerous resources available, including local support groups and rehabilitation programs. These substances will also increase your insomnia and modify your eating habits.
lack of Self-Care
Ignoring relaxation and self-care can trigger anxiety. Many women neglect self-care and/or self-love because we’re too busy taking care of everyone around us. This only leads to depression and more anxiety attacks.
Solution: Make sure to schedule regular “me time” to do activities you enjoy, whether that’s reading a book, taking a bath, or hiking in nature. Mindfulness practices like meditation or deep breathing exercises can also help reduce anxiety.
Take some time for yourself. You’re worth it!
Overcommitting
Overcommitting can lead to stress and burnout, which can worsen anxiety. How often have you said yes to something that you really wanted to say no to but you would have felt guilty if you said no? It’s not our job to say yes to everything.
Solution: Learn to say no and prioritize your commitments. It’s important to balance work, social obligations, and personal time to ensure you’re not stretching yourself too thin.
Consider delegating work responsibilities or chores at home to feel more balanced.
Lack of Social Interaction
Isolation can definitely increase feelings of anxiety as you sit alone and your negative thoughts and feelings consume you.
Solution: Make an effort to reach out to friends and family, even if it’s just for a quick chat. Joining clubs or organizations can also provide opportunities for social interaction.
If you don’t feel like physically leaving your home, try interacting through a video call or in virtual forums.
Constantly Checking Devices/social media
The constant stream of news and social media can be overwhelming and increase anxiety. Scrolling through Facebook and Instagram can cause feelings of unworthiness.
Solution: Try to set boundaries for device usage, especially before bed. Designating certain times of the day as “device-free” can help to reduce the constant influx of information. Disconnect social media when needed, or try putting your device in silence or do not disturb mode when you feel overwhelmed.
Ignoring Emotions
Bottling up emotions leads to anxiety. Why? Because when you don’t release your emotions they sit inside your head, fester and become 10 times worse than they already are.
Solution: Make a habit of expressing your feelings in healthy ways. This could involve journaling, painting, or talking with a trusted friend or therapist.
Try meditating on your feelings, and don’t keep them bottled up; tell your closest and loved ones how you are feeling for relief.
Being a Perfectionist
Striving for perfection is one of the top habits that make anxiety worse. Imagine the feeling you get when you’ve gone overboard to try to make something perfect and it wasn’t.
Solution: Instead of aiming for perfection, try to focus on progress. Celebrate your small wins and remember that everyone makes mistakes – they’re opportunities for learning and growth. Be positive about your learning opportunities and set reasonable goals for yourself.
Neglecting Physical Health
Poor physical health will impact mental health. The two work together side by side. Without one, you don’t have the other and if you don’t have your mental health, you will trigger anxiety.
Solution: Regular check-ups with your doctor, a balanced diet, and regular exercise can improve overall well-being. If you’re dealing with a chronic condition, proper management can also reduce anxiety.
Take any medication you need, start eating healthy, drink more water, cut out bad habits and increase your physical activity for overall health.
Dwelling on the Past or worrying about the Future
Focusing too much on past mistakes or future uncertainties will cause anxiety. What happened yesterday is gone, and no one knows what’s going to happen tomorrow.
Solution: Mindfulness practices can help keep you grounded in the present moment. Try to focus on what you can control right now rather than worrying about the past or future.
Self-talk is a great way to talk you out of negative thoughts about yesterday or worrisome thoughts about tomorrow.
Avoiding Professional Help
If your anxiety is overwhelming, it’s important to seek professional help. Therapists and counselors are trained to help you navigate and manage anxiety.
Solution: Online therapy platforms can be a convenient and accessible option. Remember, there’s no shame in seeking help, and it’s an important step towards improving your mental health.
final thoughts on habits that trigger anxiety
Remember, it’s okay to ask for help and take steps towards improving your mental health.
There are numerous resources available, including online therapy platforms, local mental health clinics, and national hotlines like the National Alliance on Mental Illness (NAMI) Helpline at 1-800-950-NAMI (6264).
You’re not alone, and help is available.
Feeling Worthless? Start Doing These 10 Things Today
Women over 50 generally have a tendency to start feeling worthless and that they have no value to anyone anymore. This is not true!
27 Self-Compassion Quote to Remind You to Be Gentle With Yourself
It’s hard to love ourselves and be good to ourselves when for so long, we’ve been led to believe we are no good. These quotes will remind you to be kind to yourself.
How to Overcome Emotional Pain in 9 Steps
It’s hard to deal with emotional pain, no matter how strong you think you are, it can be challenging. Here are 9 steps to help.
