7 Factors That Worsen Anxiety

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Anxiety is the body's natural response to stress. This can be helpful in some situations, such as when you need to mobilize your strength before an exam or an important meeting. However, excessive anxiety can become a serious problem in everyday life. Many people live with a constant feeling of anxiety without realizing that certain everyday habits and circumstances exacerbate this condition. In this article, we have gathered seven common factors that can worsen anxiety.

1. Chronic sleep deprivation

Sleep disorders are one of the biggest enemies of mental health. If you regularly don't get enough sleep or suffer from insomnia, your brain simply doesn't have time to "reboot" overnight. This reduces your stress tolerance, increases irritability, and makes you prone to anxious thoughts. Sleep is not a luxury, but a physiological necessity. Sleep at least 7-8 hours a day, and try to go to bed and get up at the same time. Create a nightly ritual, avoid phone screens before bed, and make sure your room is dark and quiet.

2. Excessive caffeine and sugar consumption

Coffee, energy drinks, and sweets can temporarily increase energy levels, but can subsequently cause severe mood swings and increased anxiety. Caffeine stimulates the nervous system and increases levels of cortisol, the stress hormone. For some people, just one cup of coffee can cause tremors, heart palpitations, and anxiety. Sugar also plays a significant role – a sharp rise in glucose levels followed by a drop leads to fatigue, irritability, and anxiety. It is better to limit the consumption of coffee and sweets, especially in the afternoon.

3. Lack of physical activity

Exercise is not only a way to stay in shape, but also a natural antidepressant. Physical activity releases endorphins – happy hormones that help regulate mood. A sedentary lifestyle, on the other hand, contributes to the stagnation of energy and the accumulation of negative emotions. Just 20 to 30 minutes of brisk walking a day can significantly reduce anxiety levels. Find a form of exercise that suits you – dancing, swimming, yoga, running – and make it part of your routine.

4. Social media and information overload

The smartphone has become a constant companion in life, but excessive use of social media can trigger anxiety. We unconsciously compare ourselves to others, see "perfect lives" on Instagram or TikTok, and get the feeling that we are missing out. In addition, the constant stream of news, especially negative news, strains the psyche. Information overload is a modern form of stress. Set limits on your social media use, do at least one digital detox a week, and turn off your devices completely an hour before bed.

5. Alcohol and nicotine abuse

Alcohol and cigarettes often seem like "salvation" in stressful situations, but this is only an illusion. Alcohol can temporarily suppress anxious thoughts, but subsequently exacerbate depressive and anxiety symptoms. Nicotine provides short-term relief, but actually increases the level of anxiety in the body. If you notice that you often reach for a cigarette or a glass of wine during challenging moments, it is a sign that you should rethink your stress management. Consider replacing these habits with healthier ones: breathing exercises, walks, a warm bath, and a hobby.

6. Suppressed emotions and lack of support

One of the most destructive factors is the inability to express one's feelings. Many people are taught from childhood to keep everything to themselves. This leads to an accumulation of internal tension, which can manifest as anxiety. Lack of support, especially within your family or close circle, also worsens the situation. If you are unable to talk openly with your loved ones, contact a psychologist for anxiety treatment. Talking to a neutral, understanding person can be very valuable and liberating.

7. Perfectionism and high expectations

Many anxious people set unattainably high goals and criticize themselves harshly for the slightest "failure". They are afraid of disappointing others and appearing weak or unsuccessful. Perfectionism may seem like the "engine of success," but in reality, it often leads to constant stress and the inner fear of not living up to expectations. Learn to be kinder to yourself and allow yourself to make mistakes, just like everyone else.