8 Everyday Common Habits Therapists Warn Are Fueling Your Anxiety
This post may contain affiliate links.
Anxiety has become an all-too-common companion in our lives. 1 in 13 people in the world has anxiety disorders, as revealed by the World Health Organization (WHO). The Anxiety and Depression Association of America highlighted that approximately 40 million adults in the U.S. suffer from some form of anxiety disorder. Therapists are sounding the alarm about everyday habits that might be exacerbating these feelings.
We may not control every stressor in our lives, but we can certainly examine our daily habits and make adjustments. Read on to learn some common behaviors that might be sneaking under the radar, fueling the fire of anxiety, and discover how we can create positive shifts for a calmer, more balanced life.
Overthinking Everything
Overthinking can feel like running in circles with no end in sight. It can turn a simple decision into an agonizing ordeal, affecting our mental well-being and our physical health. Nearly 73% of adults aged 25 to 35 and about 52% of adults aged 45 to 55 regularly experience overthinking, often leading to increased anxiety and even depression.
Dr. Susan Nolen-Hoeksema, a renowned psychologist, emphasizes that overthinking can prolong periods of depression and anxiety. It often leads to analysis paralysis, where you’re so consumed with potential outcomes that you can’t decide.
Chasing Perfection
Many of us strive for perfection, constantly chasing an unattainable standard. The constant need to be perfect can make you critical of yourself and others, leading to chronic stress and anxiety. Therapists warn that perfectionism can create a vicious cycle of never feeling good enough and always striving for more.
A study by the University of Bath found that individuals with high levels of perfectionism were more prone to mental health issues. Aiming for progress, celebrating small achievements, and reminding ourselves that mistakes are part of learning are advised.
Seeking Reassurance
We all seek reassurance occasionally, but constantly seeking validation from others can become a harmful habit. It can lead to reliance on external validation and make us second-guess our own thoughts and decisions. This constant need for reassurance can also tax those around us, leading to strained relationships.
Building self-confidence and trusting your judgment through self-reflection and mindfulness practices can be incredibly empowering. These practices help you become more aware of your thoughts and feelings, allowing you to make decisions based on your values and beliefs rather than external opinions.
Comparing Yourself to Others
It’s easy to fall into the trap of comparing ourselves to others, especially with social media. Therapists warn that constantly comparing ourselves to others can lead to feeling inadequate and contribute to anxiety. It’s important to remember that what we see on social media is often a curated version of someone’s life, and we should not compare our behind-the-scenes with someone else’s highlight reel.
We should instead focus on our own journey and celebrate our unique strengths and accomplishments. It is also important to practice gratitude for what you have in your life rather than focusing on what you lack compared to others.
Unhealthy Eating
The food we eat contributes to our mental health, and skipping meals or eating unhealthy foods can contribute to anxiety levels. Research published in the journal Psychiatry Research has found a significant link between unhealthy diets and increased anxiety and depression. Foods with high sugar content and processed foods can lead to change in blood sugar levels, exacerbating anxiety symptoms.
Eating a well-balanced diet with regular meals helps keep your body healthy and directly impacts your mental health. Incorporate nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins into your diet for optimal brain function and mood regulation.
Social Isolation
Humans are social beings, and we thrive on connection with others. It can be easy to let our relationships take a backseat. Loneliness and lack of social connection have been linked to an increase in stress levels and can contribute to depression and anxiety.
Therapists recommend prioritizing quality time with loved ones to strengthen connections and alleviate feelings of loneliness. Incorporating regular social activities into your schedule, such as meeting a friend for coffee or joining a group exercise class, can help reduce stress levels and improve overall well-being.
Poor Sleep Habits
Sleep is the most effective thing that can reset your brain and body health. The National Sleep Foundation states that adults require 7-9 hours of sleep each night to function at their best. Inadequate sleep has been linked to an increase in anxiety and depression, as just one night of poor sleep can elevate your levels of stress hormone cortisol.
Prioritizing quality sleep isn’t just a luxury; it is necessary for good mental health and keeping anxiety at bay. Sleep expert Dr. Matthew Walker advises that reducing caffeine, creating a relaxing bedtime routine, and eating light can improve the quality of sleep.
Overuse of Technology
Technology has become a constant presence in our lives, making it challenging to disconnect and take time for ourselves. The constant popping up of notifications, emails, and social media updates can be overwhelming and add to feelings of anxiety. A study by the American Psychological Association (APA) found that nearly half of Americans feel stressed by technology.
Therapists recommend setting boundaries with technology use, such as designating tech-free times or turning off notifications during certain periods of the day. Disconnecting from technology can reduce distractions and allow more time for self-care activities.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
The Importance of Staying Organized for Your Mental Health
A lot of attention is given to mental health, but not enough is paid to what affects it. For example, even though it’s a mistake, it’s easy to overlook the importance of staying organized for your mental health. So, we’ll cover this subject ourselves!
The Importance of Staying Organized for Your Mental Health
20 Common Health Myths That Are Ruining Your Well-being
We all want to be healthy and happy, but there are many misconceptions about health that could be keeping us from achieving our goals. These 20 common health myths are ruining your well-being.
