If you’re someone who suffers from anxiety, you know just how much it can suck — and I’m speaking from experience here.
It’s not just a mental and emotional state, it can be a physical sensation that keeps you tense, on edge, and even feeling a bit ill. Most of the time, the source of our anxiety is out of our control. However, if you’re one of the more than 8 million people in the UK who suffer from anxiety (per Mental Health UK), here are some things that could be making it a whole lot worse.
1. Too much caffeine
That morning coffee might give you a temporary boost, but too much caffeine can leave you feeling jittery, restless, and anxious. It can also disrupt your sleep, which can further exacerbate anxiety symptoms. Try switching to decaf or herbal tea in the afternoon and evening to help your body wind down.
2. Skipping meals
When your blood sugar drops, your body goes into panic mode, releasing stress hormones that can trigger anxiety. Make sure you’re eating regular, balanced meals to keep your blood sugar stable. Carry healthy snacks with you, like fruit or nuts, to prevent hunger pangs and keep your energy levels up.
3. Dehydration
Source: Unsplash Even mild dehydration can affect your mood and cognitive function, making you more susceptible to anxiety. Make sure you’re drinking plenty of water throughout the day. Keep a water bottle handy and sip on it regularly, even if you don’t feel thirsty.
4. Certain medications
Some medications, like those for asthma or high blood pressure, can have side effects that mimic anxiety symptoms. If you’re concerned about your medication, talk to your doctor. They may be able to adjust your dosage or suggest an alternative medication with fewer side effects.
5. Social media overload
Scrolling through endless feeds of perfectly curated lives can leave you feeling inadequate and anxious. Take breaks from social media and focus on real-life connections. Instead of comparing yourself to people online, spend time with friends and family who make you feel good about yourself.
6. Clutter and mess
A cluttered environment can create a sense of chaos and overwhelm, which can trigger anxiety. Take some time to tidy up your living space and create a sense of calm. Even small steps like clearing off your desk or making your bed can make a difference.
7. Negative self-talk
The way you talk to yourself matters. If you’re constantly putting yourself down or focusing on your flaws, it can fuel anxiety. Practice self-compassion and focus on your strengths. Try replacing negative thoughts with positive affirmations, or remind yourself of past accomplishments.
8. Perfectionism
Striving for perfection can set you up for disappointment and anxiety. Learn to embrace your imperfections and accept that it’s okay to make mistakes. Remember, nobody is perfect, and it’s okay to strive for progress, not perfection.
9. Procrastination
Putting things off until the last minute can create a sense of urgency and stress, which can trigger anxiety. Break down tasks into smaller, more manageable steps to avoid feeling overwhelmed. Set deadlines for yourself and reward yourself for completing tasks on time.
10. Lack of sleep
Sleep deprivation can wreak havoc on your mental health, making you more irritable, anxious, and prone to negative thinking. Prioritise getting enough sleep each night. Establish a consistent sleep routine and create a relaxing bedtime ritual to help you unwind.
11. Overcommitting
Saying yes to everything can leave you feeling stretched thin and stressed out. Learn to say no and prioritise your own needs. Remember, it’s okay to put yourself first sometimes.
12. Avoiding your fears
While it’s natural to want to avoid things that make you anxious, avoidance can actually make your anxiety worse in the long run. Face your fears gradually and with support. Start with small steps and celebrate your progress as you overcome your anxieties.
13. Lack of sunlight
Sunlight helps regulate your body’s natural sleep-wake cycle and can boost your mood. Make sure you’re getting enough sunlight exposure each day, especially during the winter months. Try to spend some time outdoors each day, even if it’s just for a short walk.
14. Unresolved trauma
Past traumatic experiences can leave lasting emotional scars that can contribute to anxiety. If you’re struggling with unresolved trauma, consider getting professional help. A therapist can provide a safe space for you to process your experiences and develop coping strategies.
