10 Habits That Make Anxiety Worse (And How to Avoid Them)

Anxiety disorders are, unfortunately, the most common form of mental illness in the United Kingdom, highlighting just how widespread and severe this issue has become. With so many people affected by anxiety, it’s crucial to identify the triggers and learn how to avoid them. What can we do to feel better? In this article, we’ll explore ten habits that often make anxiety worse, and provide practical tips on how to overcome them.

1. Overthinking

Overthinking can create problems that don’t actually exist. Even when problems are real, dwelling on them rarely provides solutions. Instead, it tends to magnify the issues, worsening anxiety.

How to avoid it: Set aside a specific time each day for worrying. This might sound counterproductive, but dedicating a short window to overthinking allows you to release your thoughts and move on. Practices like meditation or yoga can also help quiet your mind.

2. Obsessing

Obsessing over issues, much like overthinking, doesn’t solve the problem. It’s important to find solutions, but obsessing rarely leads to answers. We spend so much time in today’s world trying to solve problems that we forget to just live.

How to avoid it: Let thoughts flow through you without attaching yourself to them. Focus on what you can change, and let go of what you cannot. If something doesn’t feel right, either release it or confront it directly to find peace of mind.

3. Unrealistic Expectations

People with anxiety often fear the unknown and set unrealistic expectations to make the future seem less daunting. However, unmet expectations can worsen anxiety.

How to avoid it: Focus on living in the present. Make your life so fulfilling that you don’t have time to worry about the future. You create your reality, so design it as you wish, rather than relying on expectations.

4. Avoidance

Avoiding anxiety might seem like a solution, but it often makes the problem worse. Repressed emotions will surface later with greater intensity. Avoidance also prevents personal growth and amplifies fear.

How to avoid it: First, acknowledge your anxiety. Seek help in whatever way feels right for you. Don’t avoid situations, people, or places that scare you; confront your fears head-on to diminish their power.

5. Denial

Denial is another harmful habit that can exacerbate anxiety. Ignoring your issues won’t make them disappear; it will only make them harder to deal with later.

How to avoid it: Accept your anxiety and recognise that you may need help. Don’t be hard on yourself; everyone faces challenges at times. Acknowledging your anxiety is the first step toward overcoming it.

6. Relying Too Heavily on Medications

While medication can be a helpful part of treatment, relying solely on it can hinder true healing. We all have the power within us to heal, but we need to tap into it. Medication can provide relief, but alternative treatments can be just as, if not more, effective.

How to avoid it: Explore alternative healing methods such as hypnotherapy, meditation, yoga, and lifestyle changes. These practices can offer significant benefits without the side effects associated with medications.

7. Helplessness

Anxiety can make you feel helpless, but giving up isn’t the answer. It’s easy to get lost in your thoughts, but remember that hitting rock bottom often precedes positive change. You have the power to change how you feel.

How to avoid it: When feeling helpless, try meditation or mindfulness to reconnect with your body. Remember that you have a purpose and that you can overcome anxiety with persistence, support, and determination.

8. Trying to Control Everything

Anxiety often leads to a desire to control every aspect of life. However, trying to control everything can make life rigid and unenjoyable. Embrace the excitement of the unknown instead.

How to avoid it: Focus on controlling only what you can, and let go of the rest. Life will feel less overwhelming when you stop trying to manage everything.

9. Using Food, Drugs, or Alcohol to Bury Feelings

Using substances to cope with anxiety provides only temporary relief and can hinder long-term healing. True freedom from anxiety comes from within, not from external substances.

How to avoid it: When you feel the urge to self-medicate, pause and reflect on how these substances affect your well-being. Choose healthier activities, like exercise or creative hobbies, to manage your anxiety.

10. Perfectionism

Perfectionism, like the need to control everything, often leads to frustration and unhappiness. Life is inherently imperfect, and accepting this can help reduce anxiety.

How to avoid it: Embrace the beauty in imperfections and create your own happiness. Let go of the need for perfection and focus on living a fulfilling life.

By becoming aware of these habits and actively working to change them, you can begin to reduce anxiety and lead a more balanced, peaceful life. Remember, it’s a journey, and every step you take towards managing your anxiety is a step towards greater well-being.

For more information on anxiety or hypnotherapy, please get in touch.

I offer a 4-session "Accepting Anxiety" program designed to alleviate your anxiety and clear the programming that initially triggered it.

Thanks

Michael Hainey.

Hypnotherapist.