What lifestyle habits worsen anxiety?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Many daily routines unknowingly worsen anxiety instead of alleviating it. *Common habits* like over-consumption of caffeine and bingeing on screens inflame stress hormones. In my practice, I identify these habits in clients and substitute calming alternatives. Small changes can create significant anxiety shearing.
Chronic Avoidance
- Escaping triggers reinforces fear pathways in the brain
- Solution: Practice gradual exposure starting with mild triggers
- Begin with 5-minute sessions using grounding techniques
Sleep Disruption
- Late-night screens suppress melatonin by 50%
- Solution: Implement digital sunset 90 minutes before bed
- Replace scrolling with reading or gentle stretching
Sedentary Patterns
- Inactivity reduces mood-boosting BDNF protein production
- Solution: Incorporate micro-movement every 30 minutes
- Stand during calls take walking meetings stretch hourly
Caffeine Imbalance
- Excess caffeine mimics anxiety symptoms like racing heart
- Solution: Limit to 200mg daily before noon
- Pair coffee with protein to slow absorption
Social Isolation
- Loneliness increases cortisol production significantly
- Solution: Schedule two connection points daily
- Text a friend join group activities call family
These habits are negative feedback loops. The avoidance promotes more avoidance. Poor sleep decreases tolerance. The answer lies in conscious replacement, not simply forgoing the habit. Replace late-night scrolling with the magnesium-rich tea. Replace solitary lunches with connections to colleagues.
Monitor a habit for 3 days to increase awareness of when and why you practice it. Many anxiety-producing habits fill a need but provide only temporary comfort. Find other, healthier, habits that fill the same need: Movement, rather than caffeine, for energy. Affiliation, rather than avoidance, for security.
Read the full article: 10 Anxiety Reduction Techniques That Work
