14 Things You Do Because Of Anxiety (That Only Make It Worse)
Envato Elements Anxiety can be a tricky beast, and the things we do to cope can actually fuel our anxiety further. There are some behaviours that might seem helpful in the moment, but end up making anxiety worse in the long run. Recognising these habits is the first step to breaking the cycle.
1. Constantly chasing reassurance
Asking for reassurance feels comforting, but it’s a temporary fix. The more you rely on other people to calm your worries, the less confident you become in your own judgment. This habit reinforces the idea that you can’t handle uncertainty on your own, making you more anxious in the long run.
2. Avoiding triggering situations
Source: Unsplash Steering clear of anxiety-inducing scenarios might bring short-term relief, but it strengthens your fears. Each time you avoid something, you’re telling your brain it’s truly dangerous. This avoidance reinforces anxiety and limits your world, making everyday situations increasingly daunting over time.
3. Overthinking every decision
Source: Unsplash Analysing every possible outcome seems like a way to prepare, but it often leads to decision paralysis. Overthinking fuels uncertainty and doubt, making even small choices feel overwhelming. This habit can leave you stuck in a loop of “what-ifs,” increasing anxiety rather than resolving it.
4. Procrastinating
Source: Unsplash Putting off tasks might temporarily relieve anxiety, but it creates a snowball effect. The longer you delay, the more daunting the task becomes, and the more anxious you feel. This cycle of procrastination and mounting pressure can significantly worsen your overall anxiety levels.
5. Scrolling social media excessively
Source: Unsplash Turning to social media as a distraction might seem harmless, but it often backfires. Constant comparison to everyone else’s highlight reels can fuel insecurity and FOMO. The endless scroll can also keep your mind in an agitated state, making it harder to relax and manage anxiety effectively.
6. Neglecting sleep
Source: Unsplash Staying up late to worry or finish tasks might feel productive, but it’s a recipe for increased anxiety. Lack of sleep impairs your ability to cope with stress and regulate emotions. This sleep deficit can create a vicious cycle where anxiety disrupts sleep, and poor sleep worsens anxiety.
7. Overcommitting yourself
Source: Unsplash Saying yes to everything might seem like a way to prove your worth, but it often leads to burnout. Overloading your schedule leaves little time for self-care and relaxation. This constant state of stress and overwhelm can significantly exacerbate anxiety symptoms.
8. Seeking perfect control
Source: Unsplash Trying to control every aspect of your life feels like a way to prevent anxiety, but it’s exhausting and unrealistic. The more you try to micromanage everything, the more anxious you become about potential slip-ups. Accepting that some things are beyond your control is crucial for managing anxiety.
9. Catastrophising
Source: Unsplash Imagining the worst-case scenario might feel like you’re preparing yourself, but it actually increases anxiety. This habit trains your brain to view situations as more threatening than they are. Constantly anticipating disaster keeps you in a state of high alert, making it hard to relax.
10. Self-medicating with alcohol or drugs
Source: Unsplash Using substances to numb anxiety provides temporary relief but creates long-term problems. This coping mechanism can lead to dependency and actually increase anxiety when the effects wear off. It also prevents you from developing healthier ways to manage your emotions.
11. Excessive Googling of symptoms
Source: Unsplash Researching every twinge or worry might feel like taking control of your health, but it often spirals into health anxiety. The internet is full of worst-case scenarios that can fuel your fears. This habit can make you hyperaware of your body, interpreting normal sensations as signs of serious illness.
12. Perfectionism
Source: Unsplash Striving for perfection might seem like a way to avoid anxiety-inducing criticism, but it’s often counterproductive. Setting impossibly high standards for yourself creates constant pressure and fear of failure. This perfectionism can lead to procrastination, self-doubt, and increased anxiety.
13. Constantly apologising
Source: Unsplash Over-apologising might feel like a way to avoid conflict, but it can reinforce feelings of inadequacy. This habit sends the message to yourself and everyone else that you’re always in the wrong. It can erode your self-esteem and increase anxiety about your actions and words.
14. Ruminating on past mistakes
Replaying past errors in your mind might feel like a way to learn from them, but excessive rumination fuels anxiety. Dwelling on things you can’t change keeps you stuck in negative thought patterns. This habit prevents you from moving forward and can increase feelings of hopelessness and anxiety.
