Anxiety is like an uninvited guest that wouldn't leave. Being a person who has been dealing with anxiety for an extended time, I have made out the not very welcome anxiety to be amplified even by specific variables. In this blog post, I'll share 10 things that I've found can increase anxiety, based on both personal experience and scientific research. I aim to equip you with the ability to spot these triggers and offer you straightforward methods to control them.
1. Lack of Sleep
Poor sleep and anxiety are almost always intertwined. When I haven't enjoyed a full night's rest, my mind is very active, moving like a car without brakes. This observation is confirmed by research: as per a study published in the Journal of Neuroscience, sleep deprivation can enhance anxiety levels up to 30%.
First and foremost, to improve your sleep and perhaps diminish anxiety you must try the following strategies:
Plan a solid bedtime schedule, even on your days off from work.
Have a relaxing bedtime routine.
Do not use screens for at least an hour prior to bed-time.
2. Excessive Caffeine Intake
As much as I love my morning coffee, the fact that I often get an irritated stomach or my nervous system tends to be under stress tells me that too much caffeine might be having a role in this. Caffeine is a stimulant that can make the heart rate go up and increase blood pressure possibly imitating or at the very least worsening anxiety symptoms. Research from the journal "General Hospital Psychiatry" suggests that increased caffeine intake is related to the development of anxiety disorders.
If you have a low tolerance for caffeine:
Turn your coffee drinking time to before 2 PM or do not use it entirely.
Get decaf or try herbal teas.
Gradually decrease the amount over a specific period to avoid withdrawal symptoms.
3. Social Media Overuse
I have realized that the longer I stay on social media, the more I feel anxious. The feeling of being constantly compared to others and the fear of missing out (FOMO) are the things that are more stressing. A study from the University of Pennsylvania revealed that slashing the daily time on social media to 30 minutes corresponded to a significant cut in anxiety.
Consequently, to prioritize the use of social media:
Sign a contract to check your social media accounts only at specific times of the day.
Replace the newsfeed with a blocking software that makes the usage time limited.
Block irritating people or pages that make you uncomfortable or self-conscious.
4. Negative Self-Talk
The inner dialogue we have with ourselves determines how we feel overall. Negative self-talk such as "I'm not good enough" or "I always fail" can be the reason for anxiety and can be the cause for a decrease in self-confidence. Cognitive Behavioral Therapy (CBT) is a widely used therapy method for anxiety that is focused on positively altering the way we think.
To fight off negative self-talk, you need to carry out the following:
Use positive affirmations frequently.
Give counterarguments with real-life examples against these negative thoughts, remember your new thoughts instead.
Be as kind and understanding to yourself as if you were comforting a friend in a difficult time.
5. Procrastination
It might be logical to think that by putting off things I can avoid stress, but, in fact, it more often happens that I get more anxiety because of it. The accumulation of undone tasks may lead to feelings of being overwhelmed and increased stress. A study from the journal "Psychological Science" revealed that college students who put things off had increased their stress levels and reduced their happiness.
To come out with the procrastination habit, the following steps should be taken:
Splitting the task complex into smaller, easy-to-manage units.
Work on tasks even if time is very limited since something is better than nothing.
Incentivize your successful handling of chores with something you like.
6. Poor Diet
Often what we eat has a huge influence on the way we react to different life circumstances. The consumption of the diet rich in processed foods, refined sugars, and unhealthy fats not only makes the anxiety worse but actually is one of the driving forces of the problem. Contrary to that, a healthy diet high in fruits, whole grains, and lean proteins together with consuming water fish can be the natural relaxation response that can be the best approach to reduce your anxiety symptoms. A study from the journal "Psychiatry Research" found that a Mediterranean-style diet was held accountable for lower levels of anxiety.
The following are some guidelines for a diet that acts against anxiety:
Eat three balanced meals and two healthy snacks at set times daily.
Boost your omega-3 intake by including fish like salmon and walnuts in your meals.
Keep ready-made food and sweets at a minimum level.
7. Lack of Physical Activity
I've noticed that whenever I don't do the exercise for a couple of days, my anxiety begins to grow. Physical exercises release endorphins, the body's natural mood lifters. The Centers for Disease Control and Prevention (CDC) recommend a minimum of 150 minutes of moderate-intensity exercise per week for the maintenance of good overall health including mental health.
To make moving a natural part of your day, you can try the following tips:
Get up and take walks during the time when you are at work.
Try practicing yoga or stretching exercises.
Do a physical activity that you excel at such as a dance class or a cycling trip.
8. Overcommitment
Through the ultimate learning of the lesson, I've come to understand that cramming the program with too many could be the beginning of terrible anxiety. To demonstrate this, it is crucial to set boundaries and then decide upon the most important tasks. A study in "Journal of Occupational Health Psychology" in a magazine concluded that the conflict between work and personal life is the most important task in an organization that manages stress and anxiety effectively.
To stay away from overburden, implement the following ideas:
Learn how to reject the nonvital assignments and say "no" to them.
Rank your activities against your moral values so you know which ones to focus on.
Include self-time and enjoyment in your plan beside your work schedule.
9. Constant News Consumption
In the present scenario of the 24/7 news cycle, it is not at all difficult to get stressed up with this constant bombardment of negative ideas. From my own experience, continuous news consumption often results in my having much worse than it was before. However, a study in the journal "Health Communication" found that the exposure to crisis-related news may cause anxiety and stress.
Ways to moderate news consumption are:
Set exact times during the day to get the news; stick solely to these moments.
Select only reliable sources and get away from emotion-driven content that distracts you from the news.
Compensate for the raining punishment by ordering a happier, constructive message.
10. Lack of Mindfulness
If I am not present in the moment, my mind is likely to wander, mainly focusing on fears of future or rumination about past regrets. Mindfulness, the art of being here and now and finding your way to your deepest self, is seen more as a remedy for anxiety than anything else. A study recently surveyed in the "Journal of Consulting and Clinical Psychology" and says that mindfulness exercises are excellent at reducing anxiety symptoms.
In order to practice mindfulness in your life, you may:
Do deep breathing exercises regularly.
Download from the app store some guided meditation apps and give them a try.
Concentrate on your senses while eating, walking or performing everyday activities.
Conclusion: Taking Control of Your Anxiety
These things would actually make the anxiety worse, but still, the first step towards general mental health management is recognizing them and learning how to deal with them. Please remember that the personal stories of people with anxiety vary and what works for one may not work for another. It is the thing about trial and error that leads to the finding of suitable strategies.
Here are some doable steps to start with right now:
Keep a diary to jot down the anxiety triggers and times you feel anxious throughout the day - use this information to find coping mechanisms or even at the very least insight into the source of your problem.
Set a priority area to make progress with (new sleep habits or updated healthy eating practices).
Share with a close friend or consult a trusted specialist for better guidance.
Learn the skill of self-compassion while you're striving to overcome your anxiety.
However, one more time, be aware that anxiety management is not a final stage in a journey, but rather one of the steps that must be dealt with repeatedly. Show your patience and happiness every time you make a small achievement. By cautioning against these common triggers of anxiety and also undertaking efforts to curb them, you are truly making a substantive step in calmer, more mindful life.
In the event that your anxiety becomes the predominant factor of your everyday functioning, don't let go of the situation without arranging an appointment with an expert. The best specialist is likely to provide you with one-on-one activities that can at best reduce your anxiety.
Look after yourself, remember: not only are you stronger than you think, but also you are not the only one in that journey.
