11 Everyday Habits That Quietly Make Your Anxiety Worse

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Many people struggling with anxiety don’t realize they’re unintentionally making it worse every day. There are habits that make anxiety worse, and these are often so common that we don’t even notice them. These are things we do routinely—perhaps because we’ve gotten used to them or because we think they help. But in reality, they often cause more harm than good.

This isn’t about rare or special cases—it’s about habits many people have: not enough sleep, too much caffeine, overanalyzing situations, constantly checking your phone, and avoiding difficult conversations. According to the World Health Organization, anxiety disorders affect more than 260 million people worldwide—and a large part of those people unknowingly maintain their condition through these very habits.

Once you start becoming aware of what worsens your anxiety, you can gradually begin making changes. This article will show you which daily habits might be harming you, why they work that way, and what you can do instead. Let’s get to the heart of the matter.

Black and white photo of a woman wearing a hat and smoking a cigarette—showing some habits that make anxiety worse.

11 Habits That Make Anxiety Worse

1. Spending Too Much Time On Your Phone

Hey, let’s admit it—most of us are addicted to our phones. It’s no surprise that social media acts like a digital magician, connecting us with people we love, but it can also cause quite a bit of distress. Even though more people today share “real” and honest stories without filters, many still post only perfect versions of their lives. And that’s a problem if you’re struggling with anxiety. Because you quickly start comparing your everyday life to the “perfection” on Instagram and Facebook—and this can push you into a vicious cycle of low self-esteem.

When we talk about things that make anxiety worse, excessive social media use is definitely one—a big trigger of stress and poor mental health. If you feel your phone is draining more energy than it gives, there’s no shame in taking a break. Turn it off, look away, and forget those perfect posts—your mental health will thank you.

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2. Too Much Caffeine And Smoking

Here’s something that might surprise many: too much coffee can do more harm than good, especially if you’re prone to anxiety. A study published in the General Hospital Psychiatry Journal clearly showed that a caffeine amount equivalent to five cups of coffee can trigger panic attacks in vulnerable people. Caffeine puts us into “fight or flight” mode, raises heart rate, causes shaking, and worsens anxiety feelings.

The same goes for smoking—you might think a cigarette helps you relax, but it’s only temporary. Nicotine calms you for a moment, then you crave the next “dose,” creating a spiral of anxiety and addiction. If you notice your anxiety increases after caffeine or cigarettes, believe me, it’s no coincidence—these are habits that worsen anxiety.

3. Not Getting Enough Sleep

If you think you can function like a robot without sleep, I have to disappoint you. Studies from the University of Pennsylvania have proven that less than six hours of sleep per night greatly increases the risk of anxiety. Sleep isn’t just “rest,” but a time when our mind and body renew themselves, when the brain processes all the issues we faced during the day.

When you don’t sleep enough, your mind stays on “alert,” and anxiety becomes a constant companion that grows louder. So don’t neglect your sleep routine—if you want to truly reduce anxiety, you must ensure enough quality sleep. This is one of the strongest answers to the question what makes your anxiety worse.

4. Fear Of Being Alone

The feeling of loneliness can hurt like nothing else, especially when you’re already under anxiety pressure. That’s why many of us, after work, immediately seek company, music, TV, or the phone, so we don’t have to be alone with our thoughts. But you know what? Avoiding solitude can actually be the trigger that only increases your anxiety.

Why? Because in silence, we have to face our feelings and thoughts, which we often run away from. Not being able to calmly face yourself is like constantly avoiding your own shadow, and anxiety “catches” this and grows. That’s why this is one of those daily anxiety triggers in everyday life that’s good to recognize and start accepting solitude as a space for growth, not danger.

5. Overthinking Every Little Thing

Have you ever felt your head spinning in a vicious circle? That moment when you can’t stop thinking about something that happened, or you worry about the future, or you overanalyze every word someone said to you? This is often called “analysis paralysis” and is one of the biggest habits that worsen anxiety.

When you find yourself in that whirlpool, your energy leaks away, and your thoughts pull you deeper into a spiral of unrest. Instead of living here and now, you remain trapped in worries and uncertainty. Advice? Set boundaries. When you feel stuck in thinking, take a step back. Help yourself with the thought: “Some things I simply can’t control.” Accept uncertainty—that’s the key to managing your habits that increase anxiety.

6. Not Moving Enough

Have you ever noticed that when you sit for a long time, you feel more and more tense, like something is pressing you? That’s not just in your head. When the body stays still, muscle tension builds up, heart rate becomes irregular, and even the brain gets confused. Lack of movement is one of those habits that make anxiety worse because it reduces your natural way of releasing stress.

You don’t need a marathon or hours of exercise—a short walk in fresh air or 10 minutes of stretching can work wonders. Personally, I always feel better after at least 30 minutes of some movement (more specifically floor exercises) just to get my heart rate up, and I immediately feel endorphins—natural “happy hormones”—release. It’s like someone pressed an internal “off” button for anxiety.

7. Eating Too Many Sweets

Ah, sugar… Let’s admit it, sometimes after a long day, you might grab a chocolate bar or a sweet drink to “escape” from worries for a moment. It quickly boosts your energy and lifts your mood, but that feeling is fake.

The body releases dopamine, which is great—but soon after, blood sugar crashes. And that leads to even more irritability, tiredness, and yes, more anxiety. That’s why sweets are one of the things that make anxiety worse, because they trap you in a vicious cycle: sweet, then crash, then craving sweets again. If you want to reduce anxiety, it’s smart to watch your sugar intake and find other ways to boost your mood.

Black and white image of a woman holding her forehead with one hand, overwhelmed—depicting habits that make anxiety worse.

8. Constant Checking Of Negative News

Are you aware how much the media bombards us with negative news these days? Accidents, wars, political scandals — all this floods us daily and it’s no surprise anxiety increases. This constant exposure to bad news is one of the daily habits that cause anxiety, seriously affecting our mood.
It helps to set a clear boundary—you don’t need to know about every awful thing happening in the world every hour. Instead, choose some positive stories or focus on hobbies that give you energy and peace.

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9. Diet

Most people don’t realize that the food we eat strongly affects how we feel. A Harvard University study clearly showed that people who eat more than nine servings of ultra-processed foods daily have a 50% higher risk of depression compared to those who eat less. So, it’s not just your body that suffers but also your mind.

Although fast food is quick and easy to reach for, it’s one of the bad habits for anxiety that can worsen your mental health long-term. Try to include more fresh vegetables, fruits, and quality proteins, which will not only nourish your body but also help your brain better handle stress and anxiety.

10. Procrastination

“I’ll do it later.” How many times have you heard or said that? Procrastination is a silent enemy that slowly tightens the grip of anxiety around you. Every postponed task piles up like a pebble on your path, making it harder to walk through.

This habit isn’t just bad for productivity, but also one of the habits that worsen anxiety. When you see things piling up and don’t deal with them, feelings of helplessness and panic grow. The best way is to start with small, manageable steps—that way you break free from the cycle and regain control over your time and stress.

11. Clutter In Your Life

Have you ever walked into a room and felt almost hit by the mess? It feels like everything is screaming for your attention and your brain can’t find peace. And it’s not just a subjective feeling—research shows clutter actually increases stress and anxiety levels.

Clutter is one of those anxiety triggers in daily life that drains us because the brain can’t “turn off.” So take some time to organize the space where you spend most of your time. When there’s calm and order around you, it’s easier to find inner peace as well. Every tidied-up thing is like a small stone on the path to less anxiety.