Managing anxiety isn’t just about what to do in a crisis; it’s about those everyday choices that subtly influence our baseline stress levels. These habits may seem harmless, even comforting, in the moment. But with repetition, they become fuel for the anxiety fire, making you less resilient when triggers hit. Recognizing these patterns is the first step towards positive shifts.
1. Doomscrolling the News Before Bed (Or First Thing in the Morning)
Feeding your brain negativity right before sleep primes it for worry instead of rest. Starting your day with a jolt of disaster isn’t exactly motivating. Instead, schedule news consumption once, for a set time, in the MIDDLE of the day. Even better: get headlines from a source that prioritizes solutions alongside the problems.
2. Caffeine Overreliance to Get Going
That morning jolt can turn into jitters, compounding existing anxiety symptoms, Medical News Today explains. It might help you power through the moment, but the artificial energy spike often leads to a crash later, which your anxious mind interprets as proof something is terribly wrong. Try weaning yourself onto smaller doses, or switch to herbal tea for a ritual without the side effects.
3. Emotional Eating/Drinking to Cope
Comfort food and a glass of wine temporarily distract from the discomfort, that’s their appeal. However, they disrupt sleep, throw off blood sugar balance (worsening mood), and deprive you of the opportunity to learn healthier coping mechanisms. Save treats for true enjoyment; when overwhelmed, opt for a walk or venting to a friend instead.
4. Skipping Meals Because You’re “Too Busy”
Anxiety can suppress appetite, but ignoring hunger = low blood sugar, which mimics anxiety symptoms – irritability, shaky hands, poor focus. This trains your brain to panic when you haven’t eaten. Even just small, protein-rich snacks throughout the day make a huge difference in keeping your baseline calmer.
5. Constantly Comparing Yourself to The People You Follow on Social Media
Their curated highlight reels make your real life seem lacking in comparison. This fuels insecurity, a major anxiety driver. Set time limits for social media apps, unfollow accounts that leave you feeling down, and remind yourself repeatedly: you’re seeing the 5% of awesome, not the 95% of messy reality everyone experiences.
6. Procrastination Until Crisis Mode Kicks In
Putting things off heightens anxiety immensely. That looming deadline hangs over you like a dark cloud. Break tasks into tiny, ridiculously easy steps to get started. Rewarding yourself for progress (not just completion) makes the habit change more sustainable than relying on pressure to perform.
7. Relying Solely on Venting to Feel Better
Venting is helpful…to a point. When it becomes your main coping strategy, it reinforces the idea you have no power to change what bothers you. Use venting to release the initial pent-up emotion, BUT then follow up with the question “What CAN I do, even something small, to improve this situation?”
8. Avoiding Uncomfortable Things Due to Fear They’ll Trigger Panic
Grocery stores, public speaking, etc… the more you avoid, the scarier they seem. This shrinks your world, making anxiety more powerful. Gradual exposure therapy (with a therapist if possible) is the key here. Tiny steps prove you can handle more than you think, ultimately lessening the fear response.
9. “What If” Spirals at Bedtime
“What if I lose my job?” “What if my partner cheats?” When you’re lying awake in bed at night, your brain goes into overdrive. A bedtime routine signaling sleep is coming is key: calming music, gentle stretches, no screens for an hour before. And practice this thought shift when worries arise: “I can’t solve this NOW, it can wait till morning.”
10. All-or-Nothing Thinking
One setback equals “I’m a failure.” One compliment means you’re somehow tricking people into liking you. Anxiety thrives on extremes. Practice catching those black-and-white judgments and challenging them: “I made a mistake, that’s human. What can I learn from this?” Cultivating a balanced inner voice is protective against anxiety.
11. Letting Your Home Get Messy (Even If You Hate Cleaning)
iStock/Liudmila Chernetska
External chaos mirrors internal chaos. You don’t have to aspire to Instagram-perfect, but some basic tidying is vital for sanity. 5-minute clean-up bursts with a timer prevent it from feeling overwhelming. The sense of order you create translates directly to greater mental calmness.
12. Saying “Yes” When You Really Mean “No”
People-pleasing fuels anxiety, Choosing Therapy warns. You resent the obligation, then worry about the fallout if you change your mind. Practice saying “Let me think about that”, even to small asks. This buys you time to check in: do you genuinely WANT to do it, or are you afraid of “no” being seen as difficult?
13. Ignoring Your Body’s Signals
Tension headache? Clenched jaw? Upset stomach? These are signs anxiety is brewing. Instead of pushing through, do something proactive: gentle stretches, deep breaths, a glass of water… Tuning into physical sensations allows you to intervene early, preventing a full-blown panic attack.
14. Bottling Up Emotions
Anxiety often stems from the belief that emotions are dangerous or messy. Find healthy outlets: a journal, talking to a trusted person, getting your heart rate up through exercise… Letting feelings flow through you instead of getting trapped keeps the internal pressure from reaching critical levels.
15. Catastrophizing Minor Setbacks
Flat tire equals “My whole day is ruined, and probably my whole life” is a classic anxiety pattern. Pause. Take 3 deep breaths. Ask yourself in a practical voice: “Realistically, what’s the WORST that could happen? What can I do to address that?” this brings you from panic back into problem-solving mode.
16. Perfectionism Paralyzing Your Efforts
The fear of not doing it perfectly stops you from even starting. “Done is better than perfect” becomes your mantra. Anxiety eases when you see ANY progress is worth celebrating. Reward effort, focus on what you LEARNED from missteps – this trains your brain away from self-punishment and towards a resilient, growth mindset.
17. Trying to Control Too Many Things
Obsessing over factors outside your control is mentally exhausting and fuels anxiety. Focus on the “Circle of Control”: your own actions, choices, and responses. Letting go of obsessing over other people’s lives or the unpredictable nature of the world feels impossible at first but is remarkably freeing with practice.
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