10 things that can make your anxiety worse even without realizing it

Download PDF


What is Anxiety?

Do you feel nervous right before your exam or when you have to make an important decision? Certainly Yes!. This temporary emotion is completely normal. But when everything becomes a reason to worry and stress then it is a mental illness. Anxiety is a mental disorder which is a permanent feeling of stress. Your mind is always occupied by anxious thoughts and does not let you sleep or eat. Anxiety is a serious problem when it obstructs your normal life.
However, it is possible to live a normal life through treatments available.

Read: Anxiety disorder: types, symptoms and treatment

Here are Some common habits that can make your anxiety worse.

#10. Caffeine


Anxiety and caffeine are linked to each other. People usually have coffee to stay awake as they feel that the person’s fatigue level is reduced. But Caffeine is a false friend because it triggers anxiety. Caffeine causes many mental disorders, including anxiety disorder. Caffeine is found in tea, coffee, and most energy drinks. If you are having more than two or three caffeine drinks a day, then you should definitely reduce its consumption. In initial stage reduce its consumption and eventually withdraw this addiction.

“Caffeine raises your heart rate and causes us to have that nervous feeling and to feel agitation,” says Martinez.

Link between anxiety and Caffeine

1. It increases stress hormones, Heart rate and blood pressure.

2. Caffeine causes insomnia. (Also a common side effect of anxiety)

3. Caffeine takes away the essential nutrients for the brain. (Important for your brain health and mood)

4. An anxious person’s blood flow to the brain is already reduced and caffeine reduces it even further.
#9. Complaining will only make anxiety worse.


In Today’s world, the most comfortable and easiest things people will opt for is complaining. I do not need to explain how negative thoughts bring down your immune system. When you sit back and complain about things, situation, people and sometimes even blame yourself, then in this case you are making anxiety worse.

Why not stop complaining?

Rather than looking at the negative side consider the brighter side

Why not try to solve the problem instead of complaining?

How to stop complaining

1. Consider looking at the brighter side. Problems can give you an opportunity to learn and grow.

2. Don’t focus on the wrong instead, focus on the solution.

3. Give yourself time to think and enjoy the little things to keep you away from worries.

4. Distance yourself from negative people.
#8. Alcohol


The worst you can do to yourself is allowing alcohol to rule your body, assuming that they can cope up with the stress. But that’s not true! It is you who have the ability to cope up with anxiety and when you think alcohol can make you feel better, then you are ruining yourself. Even if you are a casual user and has an anxiety disorder, it is worth cutting off alcohol consumption. If you belong to the regular consumer category, then this is surely the right time to stop Alcohol. Give your body enough time to let go of this addiction and experience the positive change in you.

Once your body becomes used to them, you can start to feel anxiety symptoms while you are still taking them, and these can become worse as you try to withdraw from it. You should take help of the trained professionals.

Any drugs, smoking, and alcohol are equally bad for your health. So, if you are working on anxiety you should remove these bad habits from your routine.

How alcohol causes anxiety

1. Alcohol can affect the level of serotonin (feel good brain chemical). The reduction in this chemical can cause anxiety and depression.

2. It drops in blood sugar, which causes anxiety symptoms like confusion, weakness etc.

3. It affects the Nervous system and heart rate, which can put in a state of anxiety.

4. It causes dehydration, which triggers anxiety.
#7. Lack of exercise


Everyone knows the importance of exercise, but how many people really follow this religiously? Lack of exercise can cause anxiety. Some forms of anxiety leave the person feeling too exhausted and so they do not exercise. However, the less you use your body the less you feel like using it. After all, our body was designed to be used.

Exercise helps you in many ways. It helps burn off muscle tension and helps healthy breathing. It produces beneficial chemicals in your brain. No matter how less you use to exercise earlier, but if you want to stay fit both mentally and physically you should regularly exercise.

This disorder may make you feel exhausted very easily, but you don’t have to stop. Exercising is one of the most crucial parts of controlling anxiety and ignoring exercise is a big mistake.

How does exercise help in anxiety

1. It releases the feel-good brain chemicals.

2. It reduces the immune system chemicals that trigger depression.

3. Calms and relaxes the body.

4. You are coping up in a healthy way.
#6. Unhealthy food or skipping meals


Skipping meals or eating unhealthy food does not directly affects anxiety, but it causes the symptoms which ultimately lead to this disorder. For example- Not eating enough or skipping meals makes you feel fatigued and lead to anxiety.

Although not feeling like eating is one of its symptoms still you should not keep your stomach empty and eat at regular intervals. It makes you feel nourished and stronger.

Do not skip on the essential nutrients. Certain foods also contain essential nutrients that help to combat anxiety and depression, such as selenium, B vitamins, omega-3 fatty acids, and serotonin.

Food to Eat:

Beef and Foods Rich in Vitamin B, Whole Wheat Bread, Asparagus, Avocado, Complex Carbs, Blueberries, Milk, Almonds, Oranges, Salmon, Spinach, Oatmeal, Greek Yogurt and Other High-Protein Foods

Food to Avoid:

Coffee and Caffeinated Drinks, Candy, Alcohol, Hot dogs’ Junk food.

Skipping the meal is not a good habit. Especially the morning meal. Here’s why you should never skip breakfast
#5. Spending a lot of time on social media


One study from the Pew Research Center found that the use of social media, particularly Facebook, increases anxiety and stress in people. Other research from the Australian Psychological Society found that 50 percent of teens experience elevated levels of anxiety from FOMO or fear of missing out.

Spending too much time on social media affects the mental health of kids and teens. Especially, those who choose social media over their sleep. This not only affects sleep but also lowers the self-esteem of the users. They are detached from the real world. Some research also says that when people look at the online happy world they get depressed (if you are not happy) which is one of the symptoms.


1. Time spend on social media is correlated with depression
2. Social media is addictive
3. It can make you unhappy and unsatisfied.
#4. Been awake till late


When you stay awake late at light, you feel sluggish all day long. Less sleep put pressure on a system of the body. Lack of sleep triggers the areas in the brain responsible for emotional processing.

Although, Those suffering from anxiety disorder sufferers from insomnia too. It is because stress doesn’t let you sleep, but you do something which will let bring sleep. Eg: writing a diary.

But if you are avoiding sleep on purpose, then you are clearly making a mistake. It affects your mental and physical health.

Tips to manage sleep

1. Eat more during the day and less at night. When you eat less at night give lesser digestive work to stomach and lets you sleep better.

2. Keep yourself away from caffeine at least 4 hours prior to bedtime.

3. Set a regular time and stick to it. When you sleep every day at odd times your body gets confused about when to stay awake. So keep your bedtime fix.

4. Ensure all the lights, TV, phones anything which has a glowing light is switched off. This will let you sleep without any disturbance.

5. Do a mental exercise to calm down your mind and sleep relaxed.

6. Stay away from TV and phones prior to sleep. These screens send signals to your brain even during the night that you have to stay awake.
#3. Procrastinating


Anyone can easily be a victim to procrastination. It leaves you frustrated , confused and anxious. When you feel something is not going right, start it fresh. Be positive, divide work into smaller parts so that you can easily achieve the target. Reaching a goal releases dopamine in the brain, the chemical responsible for experiencing pleasure and reward, so accomplishing your tasks head on can help quell your anxious mind.

Reasons of Procrastinating

1. When you fear failure

2. People are afraid of the final results.

3. When you are disinterested in something, you still Procrastinate.


1. Don’t think of the end result just start with it.

2. Break down the big work to small steps to cut down its difficulty.

3. Think of the positive end results.
#2. Withdrawing yourself from others (Wanting to be alone)


Try to be more social. Spending time with the right type of people will help you recover from stress and will calm down your anxious mind. Although, Wanting to be alone is, its symptoms and the biggest enemy of recovery.

When you are alone your mind is occupied with anxious thoughts. So try to be busy and active throughout the day to kill this enemy. When you are with your friends or doing any fun activity, it automatically releases the happy go chemicals making you happier.

Start exercising more, get closer to those you know is also socialized with people.
If you are shy, they try to find someone who is like you and interact with them. You will feel better.

Do not withdraw from people.
#1. Avoiding what scares you


The greatest mistakes people do is not accepting their behavior. You don’t have to blame yourself even when you have any mental illness. But in spite of knowing the fact and still searching for symptoms and making you believe that you do not have an anxious mind is not right. You are simply complicating things and making it worse for recovery.

Face your fear and try do not convince yourself that it’s not anxiety, but a rare and diagnosed diseases.

Obviously, come to any conclusion after proper consultation, but accept the truth.
**Not all the habits triggers for everyone, but you should definitely cut of these habits and see if they improve your health.

Also read: Beat anxiety in 8 simple ways without medication – Trafficism



Leave a Reply

7 Comments on "10 things that can make your anxiety worse even without realizing it"

Leave a Reply

Sort by:   newest | oldest | most voted

[…] here to read the other points :10 things that can make your anxiety worse even without realizing it. […]

Saru Singhal

These are the things that we must avoid. I need to stop procrastinating.



I adore this website – its so usefull and helpfull


Milan Baros

Unbelievably individual friendly site. Enormous information readily available on couple of clicks