7 Habits That Make Anxiety Worse (And How to Break Them Fast)

Before they break you first.

Okay, so let’s just be real for a second. Anxiety is like that uninvited guest who keeps showing up at the most inconvenient times. You know, like when you’re trying to enjoy a peaceful evening at home or - better yet - when you're attempting to have a moment of calm before bed. But here’s the thing: some of the things we do in our daily lives might actually be making our anxiety worse. I mean, we already have enough to deal with, right? We don’t need any extra help from ourselves. Now, let me just say this up front: I’m not here to shame you. I’m not about to be like, “Oh, you’re doing this all wrong. You’re definitely making your anxiety worse with these habits!” (Although, I mean, we might be doing that a little bit, but it’s all in the name of love, okay?) We all have our moments of stress, anxiety, and frustration. But the truth is, some of the things we do to cope with anxiety are actually fuelling the fire. It’s like pouring gasoline on a bonfire and then wondering why it’s suddenly out of control. So, let’s take a good look at the habits that might be making your anxiety worse - and, more importantly, how to break them.

What Are These Habits, and How Are They Making Anxiety Worse?

I’m glad you asked. Anxiety is not just a feeling - it’s a response that your brain has to stress, and it can be triggered by a variety of factors. Sometimes, it’s external (like a stressful work project), and other times, it’s internal (like your brain telling you that everything is going wrong in life, even when it’s not). But here’s the kicker: some of the habits we develop to cope with anxiety actually exacerbate it.

Let’s break down a few of these sneaky habits that might be making your anxiety worse without you even realizing it.

1. The Perpetual “What If” Machine

Raise your hand if you’ve ever had a “What if…?” moment. Oh, what’s that? You’re raising both hands? Yeah, thought so. Most of us spend our time ruminating over “What if” scenarios like they’re some kind of twisted hobby.

You know the drill:

• What if I mess up that presentation at work?
• What if I fail that test?
• What if something happens to my loved ones?
• What if everyone thinks I’m a fraud?

You get the picture. You’re basically trying to predict every possible outcome of a situation, usually the worst possible one, and it’s creating a mental storm in your head.

Why It Makes Anxiety Worse: Constantly playing out these “What if” scenarios increases your stress levels and activates your fight-or-flight response. That means your body is constantly in a state of stress, even when there’s no actual threat. This can lead to heightened anxiety, panic attacks, and even physical symptoms like an upset stomach or muscle tension.

How to Break the Cycle: First of all, recognize when you’re stuck in the “What if” spiral. Next, challenge yourself to ask: “What’s the most likely outcome, not the worst?” This simple shift can break the cycle and help ground you in reality. And if the “What if” thoughts persist, try grounding techniques like deep breathing or focusing on what’s happening in the present moment. Anxiety loves when you’re future-tripping, so stop giving it that satisfaction.

2. Skipping Meals (Or Eating Junk)

I get it, you’re busy. Maybe you have a hundred things on your to-do list, and the last thing on your mind is stopping to eat something substantial. Or, you’re too stressed to feel hungry and think that powering through will help you “deal with it.” So you grab a bag of chips and call it a day.

Why It Makes Anxiety Worse: Let me hit you with some science: when you skip meals or rely on sugar and junk food, you’re throwing your blood sugar levels out of whack. Blood sugar crashes can lead to irritability, anxiety, and a general sense of feeling off. Plus, if your body isn’t getting the nutrients it needs, your brain can’t produce the chemicals that keep you calm and balanced, like serotonin. It’s like trying to run a marathon on an empty stomach - and no one’s winning that race.

How to Break the Cycle: Start by making sure you’re eating regular, balanced meals. Protein, fiber, healthy fats, and complex carbs are your friends. Don’t skip breakfast - it’s like telling your brain, “Sorry, no fuel for you today!” And I’m not saying you have to turn into a meal prep guru, but planning a few healthy snacks throughout the day (like nuts, fruit, or yogurt) can keep your blood sugar levels stable and your anxiety in check. Trust me, your brain will thank you for it.

3. Over-Caffeinating

Alright, be honest: how many cups of coffee (or tea) have you had today? Are we talking five? Ten? More? Because, as much as we love a good cup of Joe, caffeine is not doing you any favors if you’re already dealing with anxiety.

Why It Makes Anxiety Worse: Caffeine is a stimulant. It speeds up your heart rate, increases adrenaline, and gives you that jittery, “I’m about to launch into a panic attack” feeling. And when you’re already on edge, that little cup of caffeine might just send you into a full-blown anxiety tailspin.

How to Break the Cycle: Start by gradually cutting down on your caffeine intake. I’m not saying you have to go cold turkey (unless you’re feeling brave), but try swapping your second or third cup of coffee for something herbal and soothing, like chamomile or decaf tea. You might notice that you feel a little less anxious and a lot more calm. Plus, you’ll sleep better - another win for your mental health!

4. Neglecting Sleep (Oh, The Sweet, Sweet Sleep)

Who needs sleep when there’s Netflix to watch and emails to respond to, right? I mean, it’s a valid temptation. But if you’re already struggling with anxiety, skimping on sleep can be a major trigger.

Why It Makes Anxiety Worse: Sleep is literally when your body resets and recovers from the day. Lack of sleep increases stress hormones like cortisol and messes with your brain’s ability to regulate emotions. And when you’re sleep-deprived, your brain becomes hyperactive and sensitive to stress. That means you’re more likely to overreact to situations or spiral into anxiety over small things.

How to Break the Cycle: Put down your phone, shut off the TV, and aim for 7-9 hours of quality sleep a night. Create a relaxing bedtime routine that signals your brain it’s time to wind down. If you can’t fall asleep, try deep breathing or guided meditation to calm your racing mind. And if you find yourself scrolling through social media at 2 a.m. (because, let’s be real, we’ve all been there), put your phone down and get some rest. Your brain and your anxiety will thank you.

5. Being Too Hard on Yourself

Look, I’m not saying you’re perfect - nobody is. But sometimes, we get into the habit of beating ourselves up over everything. You didn’t get to the gym today? Cue the guilt trip. You snapped at someone? Cue the inner critic. You forgot to reply to a text? Well, now you’re a terrible friend.

Why It Makes Anxiety Worse: Self-criticism and perfectionism are the breeding grounds for anxiety. The constant pressure you put on yourself creates a cycle of stress that leads to more anxiety. Your brain starts to associate every small mistake with catastrophic consequences, and soon you’re caught in a loop of negativity that makes everything feel way worse than it actually is.

How to Break the Cycle: It’s time to be kinder to yourself. Give yourself some grace, just like you’d give a friend going through the same thing. Mistakes happen; you’re human. When you feel the self-criticism creeping in, stop and ask yourself: “Would I say this to a friend?” If the answer is no, then stop saying it to yourself. You deserve compassion, not condemnation.

6. Avoiding Stressful Situations (Spoiler: It’s Not Helping)

You know that thing you do when you’re anxious? You avoid everything that causes stress, right? Maybe you cancel plans, skip that difficult conversation, or put off work you know is piling up. It’s all in the name of avoiding the anxiety… except it actually makes it worse.

Why It Makes Anxiety Worse: Avoidance reinforces your anxiety by giving your brain the message that there’s something to be afraid of. The more you avoid something, the more your brain starts to believe it’s a bigger threat than it actually is. This creates a vicious cycle where you’re constantly on edge, thinking about all the things you need to avoid, rather than facing them head-on.

How to Break the Cycle: Challenge yourself to face one small fear or anxiety trigger at a time. Start with something manageable and work your way up. The more you confront your anxiety, the less power it has over you. Plus, you’ll feel like a total boss when you realize how much you can handle.

Conclusion: Let’s Stop Making Anxiety Worse

You’re not alone in this. Anxiety is tough, but the good news is, you don’t have to keep fueling the fire with these habits. By making small changes - like eating regularly, getting enough sleep, being kinder to yourself, and facing your fears - you can begin to break the cycle and find more peace.

So, give yourself permission to let go of the habits that make your anxiety worse. You deserve to feel calm, centered, and happy. And if it takes a little work to get there? Well, we’re all in this together. Let’s kick anxiety to the curb (or at least take away some of its power) and start living our best lives.

And remember, one small step at a time. You’ve got this. So until next time, please remember: be kind to yourself and those around you.