If you’re like me, you’ve probably noticed times when your anxiety seems to spike for no apparent reason—it’s frustrating, and often leaves you feeling out of control.
Anxiety can often feel overwhelming, but what many people don’t realize is how certain everyday behaviors might be making it worse.
According to psychology, subtle habits and thought patterns can unknowingly intensify feelings of worry and stress, creating a cycle that’s hard to break.
In this article, we’ll uncover eight behaviors that might be fueling your anxiety and share insights on how to manage them for a calmer, more balanced life:
1) Overthinking
We’ve all been there: Lying in bed, replaying that awkward conversation or worrying about tomorrow’s presentation.
This is called overthinking, and it’s a common habit that many of us have.
Overthinking is like a treadmill for your mind as it keeps you moving but doesn’t get you anywhere.
In fact, it just makes you tired and, according to psychology, it’s one of the behaviors that could be intensifying your anxiety.
When you overthink, you’re essentially feeding your anxiety.
You’re giving it more to chew on, more to stress about. And the more you stress, the more anxious you feel.
Remember, it’s not your fault.
Overthinking is often a result of trying to control every aspect of our lives or fearing the unknown, but acknowledging this behavior is the first step in managing your anxiety.
Don’t worry, we’re in this together.
By addressing these behaviors, we can start to reduce their impact on our lives and take control of our anxiety.
2) Avoiding anxiety triggers
It might seem like a no-brainer, right?
If something makes you anxious, just steer clear of it.
But surprisingly, this could be doing more harm than good.
Avoiding what makes you anxious might offer temporary relief, but it doesn’t solve the problem.
It’s like putting a band-aid on a deep wound—it covers it up, but it doesn’t heal it and it might even make the wound worse.
When we avoid what scares us, we’re letting our anxiety win.
We’re telling our brain that the fear is valid and that we can’t handle it—this can actually strengthen our anxiety in the long run.
Instead of running from our fears, psychology encourages us to face them head-on.
It’s not easy, but it’s a crucial part of managing anxiety.
3) Lack of physical activity
We all know that exercise is good for our bodies, but did you know it’s also beneficial for our minds?
When we exercise, our bodies release endorphins, chemicals known to create feelings of happiness and euphoria.
These endorphins can help combat anxiety and depression so, when we’re not moving enough, we’re missing out on this natural mood booster.
On the flip side, a sedentary lifestyle could be stoking the fires of your anxiety.
Without regular physical activity, the body and mind can become stressed, leading to increased anxiety levels.
Adding some exercise to your daily routine doesn’t mean you need to start training for a marathon.
Even a short walk around the block or a quick yoga session can make a difference.
It’s all about finding what works for you and making it a part of your day-to-day life.
4) Neglecting self-care
In the hustle and bustle of daily life, it’s easy to overlook our own needs.
We might push ourselves to be there for everyone else, while forgetting to take care of ourselves.
Self-care isn’t a luxury or a selfish act—it’s a necessity.
Just like you can’t pour from an empty cup, you can’t function at your best if you’re running on empty.
Neglecting self-care can lead to burnout, which can then fuel anxiety.
It’s a vicious cycle, but the good news is that it’s one you can break.
Remember, it’s okay to take time for yourself.
Whether it’s reading a book, taking a relaxing bath, or simply sitting in silence for a few minutes each day, these moments of self-care can help reduce anxiety.
You deserve to feel calm and at peace, and nurturing your own wellbeing is a big part of that.
5) Procrastination
We’ve all been there: That project with a looming deadline, the pile of laundry that’s been growing for days, or the email we’ve been meaning to send.
The task seems daunting, so we put it off, telling ourselves we’ll handle it later.
Procrastination is a way we try to avoid discomfort or fear.
But the thing is: The longer we wait, the bigger and scarier the task can seem.
This can create a cloud of worry that follows us around, adding to our anxiety.
Tackling tasks head-on can help alleviate this anxiety; it might not be fun in the moment, but the relief you’ll feel once it’s done is worth it.
Plus, you get to enjoy the satisfaction of crossing that task off your list. It’s a win-win!
6) Consuming too much caffeine
Think about your morning routine: For many of us, it starts with a cup of coffee—it’s our little pick-me-up to start the day—but what if that daily coffee is actually adding to your anxiety?
Caffeine is a stimulant, and while it can give you a burst of energy, it can also kickstart your “fight or flight” response.
This can lead to feelings of anxiety or even panic.
I remember when I used to have multiple cups of coffee throughout the day.
By the afternoon, I’d often feel jittery and on edge, even though there was no obvious reason for it.
When I cut back on my caffeine intake, I noticed my anxiety levels dropped significantly.
It’s not about completely giving up your beloved coffee or tea, but rather about being mindful of how much you’re consuming and recognizing its potential impact on your anxiety.
7) Being a people pleaser
Always saying yes can make you a beloved friend, colleague, or family member.
But at what cost? If you’re constantly bending over backwards to make everyone else happy, you might be setting yourself up for increased anxiety.
When we constantly put others’ needs before our own, we can end up feeling stretched thin, stressed, and unappreciated.
This can take a toll on our mental health and increase feelings of anxiety.
Let’s get this straight: It’s okay to say no—you are not responsible for everyone else’s happiness, plus your feelings and wellbeing matter too.
Setting boundaries is not only healthy, it’s necessary for your mental health.
Once you start prioritizing your own needs, you’ll likely notice a decrease in your anxiety levels.
8) Not seeking help
Possibly the most important thing to remember is this: You don’t have to face anxiety alone.
Many of us tend to internalize our struggles, believing we should be able to handle it all on our own.
This could be the very thing that’s intensifying your anxiety.
Anxiety isn’t something to be ashamed of because it’s a part of many people’s lives, and there are professionals out there who can help you manage it.
Whether it’s a therapist, a counselor, or a trusted doctor, these individuals have the tools and knowledge to help you navigate your anxiety.
Don’t let the stigma of seeking help stop you from getting the support you deserve.
You’re not weak for needing help—in fact, reaching out shows incredible strength.
Remember, it’s okay to ask for help when you need it.
This could be the key to reducing your anxiety and living a happier, healthier life.
Conclusion
Recognizing what fuels your anxiety is a journey—one that is deeply personal and unique.
But remember, understanding is just the first step; the next step is making changes, and that’s a decision only you can make.
Time spent on self-care and understanding your personal needs is never time wasted.
Being truly self-aware means understanding your triggers, setting boundaries, and not letting societal pressures dictate your feelings or actions.
Here’s to taking control of your anxiety and living a more peaceful, balanced life!
Feeling stuck in self-doubt?
Stop trying to fix yourself and start embracing who you are. Join the free 7-day self-discovery challenge and learn how to transform negative emotions into personal growth.
