11 Habits That Make Anxiety Worse (Are You Guilty of These?)
Anxiety can appear unexpectedly, like fog that you canโt seem to shake off. If you’ve ever felt like you just canโt get rid of the stress, youโve probably tried different ways to manage your thoughts and emotions. However, you might not have considered that some of your daily habits, performed without thinking, might actually increase anxiety. You may have taken them for granted, but these habits can easily change the way your body and mind experience tension. What if simple adjustments in your daily routine could bring significant relief?
In this article, weโll look at 11 habits that can make anxiety worse, often in ways so subtle that we donโt even notice them. Most of them are things we do every day without realizing how they affect our inner balance. If you’re looking for ways to reduce stress and improve your mental well-being, you might find some inspiring tips here. And donโt worry, no oneโs perfect; Iโve caught myself in these traps as well. What matters is recognizing whatโs holding us back and deciding to make changes.
Stop With These Habits That Make Anxiety Worse
1. Too Much Time Spent on Your Phone
Have you ever thought about how much time you actually spend looking at your phone, when you could be focusing on something more calming? When anxiety or stress strikes, the phone is often the first thing we reach for. Many of us look for something to distract usโwhether itโs the news or social media, where we can see what others are doing. But this “escape” into the virtual world often worsens our feelings.
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Thereโs even research showing that excessive social media use increases anxiety levels. A 2017 study found that people who spent more than two hours a day on Instagram showed higher levels of anxiety. This is due to comparing ourselves to others and feeling “FOMO” (Fear of Missing Out)โthe sense that life is slipping away if we donโt keep up with what others are doing.
The solution? Limit your phone time, especially before bed. Replace those moments with something more soothingโperhaps a book, meditation, or even a gentle walk. Youโll quickly notice how your mind settles, which can greatly reduce the anxiety tied to waiting for notifications. Ironically, though, this obsessive phone-checking often becomes one of those habits that make anxiety worse.
2. Too Much Caffeine and Smoking
Do you remember how you felt the next time you had a cup of coffeeโeither refreshed or a little more tense? Many people turn to caffeine or cigarettes when stressed, hoping to find quick relief. However, these habits often lead to a vicious cycle.
Caffeine, for example, is known to increase stress levels. When we consume too much caffeine, we can start feeling shaky, with a rapid heartbeat and nervousnessโcontributing to even more anxiety.
What about smoking? What might seem like a “calming” moment when you light a cigarette is actually increasing stress levels. Nicotine offers temporary relief, but when the effects wear off, the body craves the next dose to calm down, leading to constant anxiety and addiction
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So, if youโre looking for long-term solutions to manage anxiety, try reducing caffeine and smoking to ease that inner tension, which can feel like a constant lack of control over your body and mind.
3. Not Getting Enough Sleep
Lack of sleep is not only uncomfortable, but it also has serious consequences for your mental health. Studies, like those conducted by scientists at the University of Pennsylvania, have shown that people who sleep less than six hours a night have higher levels of anxiety. Sleep is crucial for restoring the body and mind, allowing our brains to process the tension and emotional challenges we face during the day. When we lack sleep, our minds become more susceptible to feelings of anxiety because they cannot effectively process all the information.
So, donโt underestimate the power of good sleep. Establish a healthy sleep routine and make sure youโre resting long enough each night. Your ability to manage stress will be highly dependent on how well you sleepโand that will reflect in a decrease in anxiety. This lack of sleep is one of those habits that make anxiety worse.
4. Fear of Being Alone
The feeling of loneliness can be very heavy, especially for those already experiencing anxiety. Many people recognize the tendency to fill their alone time after work with activities or visiting friends to avoid silence. But sometimes, these are exactly the habits that make anxiety worse. When we avoid solitude, we are actually avoiding confronting our own emotions and thoughts. And anxiety will not forget that!
You may notice that you constantly avoid moments when youโre alone with yourself. It feels like only specific activities or company can calm you down. But the irony is that the fear of being alone can lead to a constant search for external stimuliโan escape that ultimately doesnโt bring peace.
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What should you do? Slowly incorporate more moments of solitude that are not tied to anxiety. Try meditation or simple deep breathing exercises. Yes, it can be hard, but gradually build your trust in your own mental and emotional balance. Solitude, when embraced, can become a space for calming, self-awareness, and inner strength.
5. Overthinking Every Little Thing
Overthinkingโor better yet, “analysis paralysis”โis one of the biggest habits that make anxiety worse. Do you ever find yourself in a vicious circle where you canโt stop thinking about one thing? Ruminating on past events, worrying about the future, or repeatedly analyzing things people said can cause even more unrest. In fact, this “over-analyzing” inner monologue drains your energy and pushes you into an even deeper spiral.
What should you do? A simple tip is: set boundaries. When you realize youโre caught up in this thinking, allow yourself to take a step back. Instead of obsessing over every detail, redirect your focus to what you can actually control. Accept that uncertainty is a part of lifeโand itโs not something you need to fear.
To break free from the cycle of “overthinking,” use mindfulness techniques that help you focus on the present moment. Itโs like suddenly deciding to stop driving in circles and choosing the right path.
6. Not Moving Enough
Many people have noticed that prolonged sitting or lying down leads to a lack of physical activity, affecting both our body and mind. If we spend the day without moving, our muscles become tense, our heartbeat may become irregular, and feelings of tension increaseโall of which worsen anxiety. Have you ever noticed how your anxiety decreases after a simple walk or a short workout? Itโs no coincidence!
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What should you do? Think of movement as something that benefits not just your body but also your soul. Include it in your daily routineโeven a 10-minute walk can reduce feelings of restlessness. It doesnโt have to be intense exercise, but movement that helps release energy and release happiness hormonesโendorphins, which act as natural relaxants.
7. Consuming Too Many Sweets
It has probably happened to you before that, after a long day, you reached for something sweet to lift your spirits. Many people turn to candy when they feel anxious because sugar quickly boosts energy levels and creates a sense of satisfaction. However, this quick “fix” often leads to even bigger problems.
When we consume sugar, the body initially releases dopamine, the happiness hormone, which temporarily “lifts” us, but this feeling quickly fades. What follows is a blood sugar crash, which causes fatigue, irritability, and even greater feelings of anxiety. This is one of the habits that makes anxiety worseโa vicious cycle in which sugar only temporarily alleviates feelings, but deepens unease.
So, when you feel anxiety creeping in, try hydration or healthy snacks like nuts, fruit, or whole-grain crackers. These choices provide your body with more stable blood sugar levels, helping you avoid the energy dips that only amplify anxiety.
8. Constantly Checking Negative News
In today’s world, itโs nearly impossible to escape the constant flow of news. Reports about disasters, tragedies, or political upheavals are everywhereโon the radio, on your phone, on TV. All this information can quickly lead to feelings of anxiety and fear.
Constant exposure to negative news is not only exhausting for our mental health, but also harms our physical well-being. Research shows that keeping up with negative news increases feelings of stress and anxiety. This is especially harmful if you’re already struggling with anxiety, as continually filling your mind with bad news only deepens feelings of helplessness and worry.
Try limiting your news intake to a specific window of timeโperhaps just once a dayโand focus on more balanced and positive news. This will help reduce stress and allow you to better face the challenges in everyday life.
9. Comparing Yourself to Others
“Why am I not as successful as they are? Why does it seem like everyone around me has a perfect life?”โthese are the questions that might slip through your mind when comparing yourself to others. Although this is completely human, constant comparison can seriously harm your mental health and self-esteem. It is one of the habits that make anxiety worse, as it creates unrealistic expectations and a sense of inadequacy.
When we constantly compare ourselves to others, we forget about our unique path and achievements. This leads to feelings of inferiority, envy, and low self-worth. Everyone faces different challenges, so it doesnโt make sense to measure our value based on others. Itโs important to recognize your own values and achievements, and focus on the progress you make each day.
So, set realistic standards for success that aren’t dependent on others, but on your own growth and progress.
10. Procrastination
“I’ll just do it later.” You’ve probably felt this way when you’ve started procrastinating due to fear of a task, uncertainty, or simply a lack of motivation. But did you know that procrastination and anxiety often go hand in hand?
Procrastination, when we put off tasks day after day, leads to increased stress and anxiety. The backlog of tasks builds up, triggering feelings of despair and an inability to cope with everything. This creates even more anxiety, as you may have already started to believe that you’ll never complete the tasks.
To break this vicious cycle, start with small stepsโtackle one task at a time and set realistic goals that you can achieve in a short period. Techniques like the “Pomodoro” method, where you set a short time frame for work followed by a break, can also help. This will reduce feelings of being overwhelmed and allow you to focus on the task without regret.
11. Clutter in Life
One of the habits that greatly worsens anxiety is clutter in life. Have you ever noticed how clutter affects your mood? When my home is messy, when things arenโt in their place, and when every corner reminds me of chaos, I am immediately under more stress. And trust me, this isnโt just my personal observationโit’s a scientifically supported fact! Studies have shown that clutter is not only unpleasant but genuinely worsens stress and anxiety levels.
When weโre surrounded by clutter, our minds can’t truly rest because weโre constantly alert, trying to find and tidy things up. This means weโre adding unnecessary strain to our daily lives.
