11 Habits That Make Anxiety Worse (Are You Guilty of These?)
Anxiety can be a real challenge, especially when it seems to come out of nowhere and just won’t let up. You might already be trying to manage your thoughts and emotions, but have you ever considered that some of your daily habits might be making your anxiety worse? Yes, certain behaviors that we repeat day after day can actually increase feelings of tension and stress. These habits that make anxiety worse might be part of your routine, and you might not even notice them—let me help you discover those culprits.
Nobody is perfect, and trust me, we’ve all made mistakes that have caused us extra anxiety. But you know what? That’s completely human. Many people fall into the trap of these habits without realizing that they’re digging a deeper trench of stress for themselves.
In this article, we’ll explore together which common habits often subtly increase anxiety. You know, every little change can bring significant relief. If you’re looking for an easier day and more inner peace, keep reading. If you’re interested in techniques to calm anxiety as quickly as possible, check here.
Stop With These Habits That Make Anxiety Worse
1. Too Much Time Spent on Your Phone
When we feel restless or anxious, our phone is often the first thing we reach for. We might be looking for something to distract us or simply trying to escape uncomfortable thoughts. Ironically, though, this obsessive phone-checking often becomes one of those habits that make anxiety worse.
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Constantly scrolling through social media and reading news can further fuel feelings of restlessness and comparison with others. The FOMO (Fear of Missing Out) syndrome, or the feeling that we’re missing out on something, can push us even deeper into distress and dissatisfaction with our own lives.
If you spend hours and hours focused on the world of others, it’s easy to forget about your own reality. This increases anxiety and the feeling that life is slipping out of your hands. That’s why I recommend limiting phone use, especially before bed—you’ll notice how much quicker your mind calms down. Perhaps replace the habit of scrolling before bed with reading a book; it helped me a lot, as I fall asleep faster because reading further tires my mind.
2. Too Much Caffeine and Smoking
When faced with stressful situations, many reach for a cigarette or a cup of coffee. Most loyal smokers and coffee lovers will agree that a lit cigarette and a cup of coffee have a calming effect. But that’s not quite true.
This daily ritual can become one of those habits that make anxiety worse. Coffee and cigarettes may promise quick relief, but unfortunately, they often achieve the opposite. Caffeine is a strong stimulant that can increase your heart rate and cause tremors, which often further triggers feelings of restlessness and anxiety.
It’s the same with nicotine, which might briefly calm the mind, but over time increases nervousness and the need for a repeat dose. If you’ve ever wondered why a cup of coffee doesn’t calm you in stressful moments or why cigarettes don’t bring true relief, it might not be a habit that helps but one of those habits that make anxiety worse.
Try reducing your daily caffeine intake and opt for decaffeinated alternatives, like herbal teas. Considering quitting smoking is a step towards a healthier body and a calmer mind
3. Not Getting Enough Sleep
Sleep is the foundation of our well-being and overall health, yet many struggle with lack of sleep. This lack of sleep is one of those habits that make anxiety worse.
Sleep deprivation weakens our ability to handle stress, making it easy to get caught in a cycle of anxiety and fatigue. Restless thoughts often chase away sleep, so some people prefer to keep busy by watching TV late into the night or finding other distractions. Others struggle to fall asleep as anxiety peaks when they finally slow down. But quality sleep is crucial for regulating our emotions and managing the stress that builds up throughout the day.
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Try establishing a bedtime routine that includes a calming evening ritual, like reading a book, taking a warm bath, and avoiding screens for an hour before bed. Learning to go to bed and wake up at the same time will help your mind rest more easily, and the anxious feelings will become less intense. This simple change can prevent sleep from becoming one of those habits that make anxiety worse.
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4. Fear of Being Alone
The feeling of loneliness can be incredibly challenging for many, especially for those already dealing with anxiety. You might find yourself filling your post-work hours with activities that keep you from ever being alone. (Like going to the gym, socializing with friends, and spending most of your time in company, rarely by yourself.) This is just one of those habits that make anxiety worse, as constantly avoiding silence and time alone prevents you from confronting your emotions.
This fear of being alone can lead to constantly seeking external stimuli that distract you from your inner turmoil. When we are alone, our thoughts can focus on what is truly bothering us, which can manifest as uncomfortable tightness in the chest, restlessness, or even feelings of panic. Instead of trying to fill your time with activities and company, try gradually introducing moments of solitude that aren’t linked to anxiety.
Dedicate time to calm activities like walking in nature, reading a book, or meditating. Even short moments where you learn to be alone with yourself can help reduce the fear of solitude. By doing this, you’ll gradually overcome one of those habits that make anxiety worse and begin to feel more comfortable in your own company.
5. Overthinking Every Little Thing
Overthinking is one of the most common symptoms of anxiety. You might find yourself unable to stop thinking about a certain event or comment, analyzing every little detail, and running through different scenarios in your head. But this habit often leads to even more restlessness and anxiety, making it a classic example of habits that make anxiety worse. Instead of finding a solution, we often get caught in a loop of thoughts, bouncing from past events to possible future worries.
As the old saying goes, “paralysis by analysis“—overthinking can paralyze us, preventing any forward movement. The key is to learn how to set boundaries for this internal monologue.
Instead of analyzing every step, try focusing on what you can actually do about a particular problem. If you find yourself in a situation where you can’t change anything, try to accept that uncertainty is a part of life.
6. Not Moving Enough
Spending the whole day sitting or lying down can be one of the habits that make anxiety worse. Prolonged sitting or lying down impacts our physical and mental well-being, which can worsen feelings of anxiety. When you move from bed straight to the couch and stay there for hours, your body becomes inactive, your muscles tighten, and blood flow slows down.
A lack of movement can lead to increased anxiety, as the body doesn’t release natural endorphins—the happiness hormones that are released during physical activity. Movement helps release energy, which can reduce feelings of restlessness and tension. Even a short walk outside or a few minutes of stretching at home can significantly improve your mood.
So next time you’re tempted to spend the entire day lying down, consider how even a small change, like a 10-minute walk, can positively impact your body.
7. Consuming Too Many Sweets
Many of us turn to sweets when feeling anxious, as sugar can seem like a quick fix for a better mood. But unfortunately, it’s one of the habits that make anxiety worse. While sugar may temporarily boost energy levels and provide a sense of satisfaction, the opposite happens shortly after—a crash in energy levels, which can increase feelings of restlessness and anxiety.
When the body struggles with rapid blood sugar fluctuations, feelings of irritability and restlessness can arise, worsening existing anxiety. Continuously reaching for chocolate and sweet snacks can lead to a cycle where the body becomes more dependent on sugar, and the mind more prone to anxious feelings.
So, if you want to improve your mood and reduce anxiety, try to cut back on sweets and instead prepare healthier alternatives like nuts, fruits, smoothies, or dark chocolate.
8. Over-Consuming (Negative) News
Today, it’s almost impossible to escape the constant flow of news; from the moment you get in the car, radio broadcasts various reports, and social media keeps you up-to-date with celebrity scandals, and so on. This is one of those habits that make anxiety worse, as constant exposure to bad news often triggers feelings of fear, helplessness, and anxiety.
Global crises, disasters, negative political events… all of this can make us feel like the world is going downhill. When we’re exposed to bad news, our thoughts can quickly become overwhelmed, and we may find ourselves in a spiral of negativity.
Instead of diving into daily news, take time for a digital detox. Limit your news consumption to a specific time of the day, and focus on positive content and activities where you feel empowered and uplifted.
9. Comparing Yourself to Others
Comparing yourself to others is one of the habits that make anxiety worse, as it brings along a host of negative emotions like feelings of inferiority, envy, and low self-esteem. When you constantly watch what others have achieved, what they own, and how they look, you can quickly start to feel like you’re not good or successful enough. This mindset is dangerous, as it leads to a feeling that you will never meet the standards you set for yourself based on others.
Every person has their own path and challenges, so comparing is never worthwhile. It’s important to recognize your own value and focus on what you have already achieved.
10. Procrastination
Feeling guilty? Yes, procrastination is one of the habits that make anxiety worse, as anxiety and procrastination often go hand in hand. It’s like the chicken-and-egg question—which came first? The truth is that procrastination often stems from anxiety, while also deepening it. When we constantly delay tasks due to fear or uncertainty, the pressure and stress only increase, leading to even greater anxiety.
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So, if you want to break this vicious cycle, it’s time to take action. Start by creating a list of tasks you tend to procrastinate on. Then, pick one task from the list and tackle it right away. This shifts your focus from anxiety to action. You can also set a timer—say 10 or 20 minutes—and do as much as you can in that time.
This creates a sense of urgency that helps overcome initial paralysis. Spread out tasks you tend to delay throughout the days of the week or in a monthly calendar. And, of course, build your discipline and complete these tasks as planned.
11. Clutter in Life
Habits that make anxiety worse also include a cluttered living space. I couldn’t agree more—when my home is messy and things aren’t in their place, I end up putting myself under pressure and extra anxiety. While I try to be lenient with myself, it can be quite tough sometimes, especially now that I’ve become a mom.
Research repeatedly shows that the more cluttered your home is, the more likely you are to experience stress and anxiety. Instead of having a peaceful space to relax, clutter forces you to constantly search for lost keys, wallets, or other items, which can quickly lead to frustration, guilt, or shame.
To sum up, creating a more organized space is not just a visual change—it’s a way to offer your mind a calmer environment where you can breathe. So, as much as possible, try to keep your surroundings tidy.
Maybe get rid of things you no longer need, or simply avoid accumulating more items in your home (meaning, don’t buy them). I assure you, this will give you a sense of freshness and order.
