Habits that can exacerbate anxiety …

Have you ever wondered why your own mind might sometimes seem to work against you? Why you find yourself stuck in a pattern of worry, even as you try to escape it? It is a powerful and confusing feeling, and this experience is what we call anxiety.

Anxiety is a natural and normal emotion that signals when we perceive a threat. In a chronic state, however, this alarm system malfunctions, going off even when there is no real danger. This constant state of alert can lead us to adopt certain irrational habits as a way to cope, but these very habits can unintentionally make our anxiety worse. It is often our own actions that exacerbate our anxiety —- following are ways that people unintentionally make their anxiety worse.

By adopting avoidance, a person may find short-term relief from an anxious situation. This can involve avoiding social gatherings, refusing a promotion, or staying away from certain places. However, this only reinforces the belief that the feared situation is truly dangerous and that they are not capable of handling it, which can make the fear and anxiety grow over time. The more you avoid, the more power the anxiety has.

Excessive reassurance-seeking from others is a habit that provides a temporary sense of security. It manifests as constantly asking questions like “Did I do that right?” or “Are you mad at me?” and needing repeated validation. Yet, it erodes a person’s own self-confidence and reinforces a dependence on external validation to feel safe, fueling more anxiety when that reassurance is not readily available.

Overanalyzing or ruminating on anxious thoughts involves a person repetitively going over a negative or anxious thought in their mind, picking it apart from every angle. This behavior is a mental loop that keeps a person stuck in a state of worry and prevents them from moving on, intensifying the anxious feelings. They get caught in a cycle of “what if” scenarios without ever finding a resolution.

Catastrophizing, or “worst-case scenario” thinking, is a habit that ensures your brain remains in a state of high alert. This is when a small inconvenience is blown out of proportion to become a major disaster. For example, a late bus means you will miss your interview, lose the job, and ruin your life. This kind of thinking prepares a person for a disaster that is unlikely to happen, which keeps their anxiety active and can be emotionally exhausting.

Constant checking, whether it’s checking health symptoms, repeatedly locking a door, or endlessly refreshing emails, can become a compulsive behavior. While it’s meant to provide a sense of control and prevent a negative outcome, it only serves to increase anxiety and keep the person’s nervous system on edge, as they are never truly sure they have checked enough.

Hypervigilance for potential threats is a state of being on constant high alert. A person who is hypervigilant is always scanning their environment for danger, even in safe situations. This constant anticipation of something going wrong ensures that a person’s anxiety remains at a high level, as they are never able to fully relax or feel truly safe.

Overusing caffeine or other stimulants can worsen anxiety by mimicking its physical symptoms, such as a rapid heart rate, trembling, and restlessness. This can not only trigger anxious feelings but can also lead to a full-blown panic attack in a person who is already prone to anxiety.

Substance use to numb anxiety, such as using alcohol or drugs, offers a temporary escape and can seem like an effective coping mechanism at the moment. However, it prevents a person from developing healthy coping skills and often leads to a more severe cycle of anxiety and substance dependence.

Poor sleep habits or irregular sleep can create a vicious cycle. A lack of quality rest can significantly increase feelings of anxiety and make it harder for the brain to regulate emotions. In turn, anxiety can make it difficult to fall asleep, further worsening the problem.

Relying on safety behaviors, such as carrying a phone to avoid eye contact in public or clinging to a podium during a speech, provides a false sense of security. These behaviors prevent a person from gaining confidence in their ability to cope without them, reinforcing their dependence and making them more anxious in new situations.

Comparing self to others can be a significant driver of social anxiety. When a person constantly measures themselves against others, they are more likely to find themselves lacking, which leads to feelings of inadequacy, self-consciousness, and a fear of being judged.

Procrastination that increases looming pressure is a common anxious behavior. By putting off a task, a person may temporarily avoid the anxiety that the task brings. However, they only increase the stress and anxiety as the deadline or moment of truth draws nearer, making the ultimate feeling of dread much more intense.

Avoiding uncertainty by excessive planning or control-seeking can provide a short-term feeling of predictability and safety. This can look like obsessively checking weather reports or trying to plan every minute of a vacation. However, this habit robs a person of the ability to handle life’s inevitable unexpected changes and reinforces a deep-seated fear of the unknown.

Neglecting prayer, Scripture, and trust in God’s promises can leave a Christian feeling spiritually isolated and unsupported. This absence of spiritual discipline can make it easier to succumb to anxious thoughts rather than trusting in God’s peace. Philippians 4:6-7 instructs us, “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.”

Obsessing over guilt or condemnation rather than resting in grace can be a significant source of anxiety for a Christian. When a person focuses on their own sins and failures, they can feel a constant need to earn God’s favor, rather than accepting His unconditional love and forgiveness, leading to emotional and spiritual distress.

Trying to control the future instead of submitting it to God can be an impossible and frustrating habit. A deep-seated need to control every possible outcome is a sign of a lack of trust in God’s sovereignty and can be a constant source of anxiety, as the person believes their happiness and safety are fully in their hands.

Doubting God’s care or forgetting His sovereignty can cause a person to feel like they are solely responsible for managing every aspect of their life. This puts a full burden on them and makes it much easier for anxious thoughts to take over, as they are no longer leaning on their faith for support.

Finally, isolating from Christian fellowship or worship removes a vital source of support, encouragement, and accountability. A person who avoids their church family is left to face their anxieties alone, which can make their struggles feel overwhelming and can be a sign that they are losing faith in the support system God provides.

Anxiety may feel like a fight against the world, but a closer look reveals that it is often a fight against our own habits. The path to freedom from its grip is not in fighting the feeling itself, but in changing our behavior. With self-awareness and intentional choices, we can begin to disrupt the very cycles that are keeping us trapped.

Scotty