Living with anxiety can be tough; that much is easy to understand. There’s a lot that you can do to offer yourself some relief, but it’s also important to look more closely at the habits and choices that might actually be making it more difficult for you. Here are some common anxiety-inducing mistakes you might be making, and how to stop them.
Constant Multitasking
You might think that tackling your to-do list could help you feel more productive and distract you from anxiety, and that is true to an extent. However, if you’re juggling tasks and trying to do multiple things at once rather than taking your time to go through them one by one, it can make you feel a lot more mentally scattered. A study in the National Institute of Health found that multitasking divides cognitive resources, which results in higher cognitive load and hyperactivity.
Your brain thrives on focus, not chaos. Set a time, choose one task, and give it your full attention, and you’ll start to feel in control.
Skipping Meals Can Trigger Anxiety Through Blood Sugar Fluctuations
Your blood sugar affects your moods, as well. Low blood sugar is a big contributor to spikes in anxiety, and missing meals can lead to significant drops. If you’re feeling shaky or irritable and your thoughts are racing, ask yourself if you’ve missed a meal. Keep balanced snacks on hand, and aim for regular meals with protein and fiber. Your mood and energy will stay much more stable throughout the day.
Smoking Regularly
A lot of people who smoke do so as a means to relieve stress, but nicotine, while offering immediate relief, is a stimulant that can increase your heart rate and anxiety levels over time. A growing number of smokers are starting to vape as a means to gradually wean themselves off the effects of nicotine. Using zero-nicotine options can help you enjoy the ritual of taking some time for yourself without the harmful effects.
Overusing Caffeine
Just like cigarettes, caffeine is a stimulant, and one that can spike your heart rate, which, in turn, can trigger your anxiety symptoms. If you’re using coffee to keep your energy levels up and stay awake for longer, it’s important to use it in moderation. Otherwise, try switching to herbal teas in the afternoon if you just like a warm drink. Staying hydrated can reduce your cravings for coffee, as well.
Saying Yes To Everything
While it might not be a physical habit like those mentioned above, if you overcommit to everything, it can leave you with no room to restore or recharge. What’s more, taking on more responsibility can make you feel like you’re constantly beholden to others, and fearing their reaction if you fail them can fuel your anxiety. Practice saying no, even if you have to be selective with when you do it. Protecting your time and energy allows you to show up more fully for what really matters, without burning yourself out in the process.
Using Drugs
Drug use is another thing that can significantly increase anxiety, but unfortunately, it’s often the thing people use to help their anxiety. While it may provide short-term relief, it can make your anxiety worse in the long run.
For some, something like cannabis may initially make you feel relaxed, but it can lead to more anxiety when the effects wear off. Others use stimulants that can cause a rush, which then turns into paranoia, restlessness, and anxiety as it fades.
Long-term drug use can lead to brain chemistry being altered, which impacts the chemicals that are closely linked with mood regulation. A person can then become reliant on external substances for day-to-day functioning, which in turn makes it more difficult to manage anxiety and stress naturally. This can create a vicious circle of dependency and exacerbate anxiety. If the drug use becomes dangerous and negatively impacts your anxiety and overall mental health, it is important to seek professional drug treatment support. These interventions can help address the underlying substance use issues and the anxiety in a safe and supportive environment.
Improving how you deal with anxiety is rarely as easy as simply hitting a few switches and stopping a few habits, but in conjunction with practices like mindful meditation to manage your thoughts, the tips above can really help.
Commuting on Public Transport
Will my train be on time today? Am I going to miss work? Will I be able to get a seat? Why is that person staring at me? For some people, the unpredictability and crowds involved in commuting on public transport can add unnecessary stress at the start and end of the working day. If you have the option to change how you commute, walking or cycling may provide a more predictable alternative.
If you choose to cycle, make sure you do so responsibly and use designated cycle paths or lanes where possible to reduce the risk of accidents. Otherwise, this will cause more anxiety, and you’ll be on the phone with a bicycle accident lawyer before you know it.
Walking to work can also provide an opportunity for movement and time outdoors, while cycling may offer similar benefits for those who prefer a faster commute. The best option will depend on your route, mobility, available infrastructure, and what helps make your journey to and from work feel more manageable.
