Are you someone who feels anxious all the time? Do you spend hours worrying about things that never happen? Perhaps you are doing some things that increase anxiety, and you don’t even know it. Many people struggle with anxiety and it is the main reason people come to therapy.

Of course you have tried everything you know to get rid of or manage your anxiety. It seems that the pandemic and current world affairs have lead to an increase in anxiety for many; to the level it is no longer bearable.

However, did you realize that some of the things you do in your day-to-day life can actually increase anxiety?

Things that increase anxiety

Caffeine can increase anxiety

Ah, that beloved cup of joe is a wonderful way to start the morning. If you are a coffee drinker the smell is heavenly. Obviously coffee isn’t the only form of caffeine, perhaps its tea, soda, energy drinks etc. Caffeine can make us jittery. It certainly isn’t going to cause an anxiety disorder, but if you are already prone to it, it can make it worse. This doesn’t mean you have to give it up totally, just cut down to maybe one cup in the morning, or switch to half-calf.

Negative thinking

People who struggle with anxiety often have negative thinking patterns, which we describe as cognitive distortions. You make assumptions that are most likely not true. You might catastropize and assume the worst will happen. Maybe you engage in mind reading and assume people are thinking negatively about you.

Toxic people

Are there people in your life who seem to rain on your parade? Maybe they discourage your goals or ideas. These people make you feel bad about yourself after spending time with them. Perhaps they are exhausting to be around or you dread spending time with them.

Lack of boundaries

Do you typically say yes, even though you want to say no? Perhaps you are a people pleaser and fear that people wont like you if you say no. This only leads to low self-esteem and resentment. It is OK to say no if you don’t want to do something. Guess what, you don’t have to give the person a reason either. Boundaries are to protect you and no one else. You may need help on setting boundaries with others, and typically the other person doesn’t like it. Anyone worth keeping in your life will respect these boundaries. If not, they are a toxic person (see above).

Lack of exercise can increase anxiety

Exercise is the best thing you can do for your anxiety. Research shows that it is better than medication. This is not about weight loss this is about mental health. It doesn’t have to be about hours at the gym. It can mean walking, doing yoga, dancing, whatever you can do to move.

Time outdoors

Being in nature is a wonderful healer. Most of us have a special place outdoors. Maybe you like being by the ocean, a lake, or in the forest. Perhaps you have a beautiful backyard or enjoy gardening. Just being mindful while you are outdoors can get your mind off your thoughts. Notice all the smells, sights, sounds, textures etc. It will get you out of your head.

Lack of sleep

Having a lack of sleep will impact your mood. A day here or a day there won’t matter. If this occurs more often, you will feel irritable and won’t be able to handle the day to day stressors as easily as you would if you had a proper nights sleep. Learning proper sleep hygiene can help you with this.

Improper eating

Did you know that skipping meals can make you anxious? You might not have an appetite or you might skip meals because you think it will lead to weight loss. When you skip meals it causes your blood sugar to drop. This could lead to an increase in anxiety.

Cluttered home

Having a messy home can increase your anxiety. The reason being is that it is constant reminder of things that need to get done. If your home is constantly messy it can be a constant stressor. Having a clear open space will make your home feel more relaxing.

These are some things that are known to increase anxiety. So if you are someone who struggles with this, try some of the things on this list. See if any of them make an impact. It certainty can’t hurt to try. If anxiety is something you struggle with, therapy can help. There are many tools that I can teach you to help with your anxiety. Please give me a call at 713-304-6554 if I can help you out.

Take care,

Debbie