5 Habits Fueling Your Anxiety
Photo via Grateful Grazer
We all have habits that we knowwww are not good for us. Some of them are obvious: not getting enough exercise, eating fast food, smoking cigarettes, etc.. and then there are some that are less obvious, like not getting enough sleep, not eating enough healthy fats… you get the idea!
Typically, we try to find better habits to replace the ones that aren’t really serving us and our health, and this is usually pretty straight forward. If you struggle with anxiety, hopefully you’re already taking steps to create habits that reduce your anxiety, but have you ever thought about the habits you have that might actually be fueling your anxiety? Because those exist, too! They might not be as obvious, so here are 5 habits that might be contributing to the anxiety you’re experiencing:
1. Watching too much TV. We all love a good Netflix binge (I’m currently deep in a 3-episode/night Outbanks bender). And while it can be great to find a new series you love, watch documentaries on topics you’re interested in or laugh away our anxiety with a funny movie, there’s a pretty good chance that we could all cut back on the amount of TV we’re consuming. If you’re spending too much time on Netflix, you’re taking time away from activities that could actually be reducing your anxiety.
Try this instead: If you’re spending a large portion of your downtime watching TV, the good news is that there are so many other things you can do that are so much better for your mental wellbeing. Read a book, go for a walk, take a bath, find a yoga class on YouTube… the options are endless!
2. Drinking too much… too often. I used to experience (and still do from time to time) what I refer to as “Anxiety Hangovers” all. the. time. I’d wake up after a night of drinking with terrible anxiety, with that feeling in my chest like I couldn’t catch my breath. I would have so much anxious energy that I would leave my apartment and go on 3 hour walks to nowhere trying to kick it. For the longest time I thought this was something that was unique to me, but it turns out hangover anxiety is a very real thing. Alcohol can cause physical anxiety symptoms along with just making you feel terrible in general, so if you’re going out and drinking multiple nights a week and spending your weekends hungover, this is something that could definitely be fueling your anxiety.
Try this instead: By no means am I suggesting that we all just become sober. I love to go out with my friends and am not ashamed to say that I truly enjoy drinking. With that being said, I do drink significantly less than I did even just 2-3 years ago. I find myself mostly going for beer and wine vs. hard liquor and for the most part, I limit my drinking to one, maybe two nights a week at most, depending on the occasion. This has significantly helped me manage my anxiety and leaves me with so much more time and energy to do more on the weekends because I’m hungover less often. A win/win!
3. Consuming too much caffeine. I know that most of you are probably rolling your eyes at me for this one already because you “need” caffeine to get through the day, but look: Caffeine can raise your blood pressure and heart rate… both of which are physical symptoms of anxiety!
Try this instead: As a coffee drinker, I limit myself to one cup per day before noon. Some days I do matcha (which has the same amount of caffeine as coffee, but gives you a “cleaner” energy boost) or regular green tea instead - both have caffeine, but they don’t give me the “cracked out” feeling coffee does… another win/win!
4. Spending too much time inside. Nature is medicine. As humans, we evolved in nature for thousands of years, so being connected to nature is something we need at a cellular level. In the modern world , we don’t go outside just to go outside, especially if we live in a big city where nature isn’t so easily accessible. Most of us spend the vast majority of our time indoors, and because we’re not nurturing the connection between our bodies and nature, our mental health suffers.
Try this instead: Find time every week to spend a few hours outside. It can be on a hike, sitting by your pool soaking up the sun, or laying out at a local park if you don’t live in a place with access to hiking trails, a pool or the beach. Even better, plan some weekend getaways to places where you can immerse yourself in nature. Go camping, plan a vacation to a national park or take a day trip to a beach that is just close enough to drive to. While you’re there - put your phone on airplane mode! You’ll be amazed at how much better you’ll feel after a weekend immersed in Mother Nature, disconnected from technology.
5. Using your anxiety as an excuse. This last point might be a little counterintuitive, but it’s likely that sometimes we’re using our anxiety as an excuse to not push ourselves in ways that could actually help us overcome our anxiety.
Try this instead: Don’t let your anxiety stop you from doing things you want to do. Don’t become so frozen by your anxiety that you’re not taking care of yourself. And most importantly, don’t let your anxiety stop you from facing your fears and working towards becoming a better version of yourself.
I encourage you to take some time to re-evaluate your habits (whether you think they’re “good” or “bad”) and notice if any of them might be contributing to your anxiety. From there, think about ways to start building better habits. Maybe you spend one hour less watching TV each night and go for a walk instead. Or swap out your afternoon coffee for a green tea. These steps don’t have to be drastic! Every little adjustment towards a better habit helps, and with consistency, you will slowly break the “bad” habits over time.
What other habits do you think might contribute to your anxiety? Feel free to share them in the comments below!
xo,
Kelsey