If you’re feeling more anxious than usual without a clear reason, you’re not alone. Sometimes, it’s the small, everyday habits we don’t think twice about that can be quietly feeding our stress and anxiety. These habits may seem insignificant, but they can add up, creating a persistent sense of unease. Today, we’ll look at five common behaviors that might be fueling your anxiety, plus practical ways to change them.
Perfectionism
For many people, including myself, perfectionism feels like a sign of ambition or high standards. But there’s a hidden cost. The pursuit of perfection can create immense pressure, leading to relentless self-criticism and worry when things don’t go as planned. This constant striving can actually drive anxiety, making it hard to relax and feel content. Experts, like those at Healthline, warn that setting unrealistic standards can lead to a debilitating cycle of stress.
To ease this habit, try shifting your focus from perfection to progress. Accept that mistakes are part of growth, and aim to do your best without demanding flawlessness. This mindset shift can significantly reduce the anxiety that perfectionism fuels.
Lack of Physical Activity
Many of us lead sedentary lifestyles, spending hours sitting at desks, in cars, or on the couch. While it may not seem like a big deal, lack of movement can contribute to anxiety. Physical activity produces endorphins, the body’s natural mood lifters that reduce stress and help ease anxiety. Research shows that even a short walk or a few minutes of stretching can improve mental health by boosting endorphins and circulation.
If you’ve been feeling more anxious than usual, consider incorporating small amounts of movement into your day. A quick morning stretch, a walk at lunch, or an evening workout can make a significant difference in your mood and energy levels.
Neglecting Self-Care
In the rush of daily life, self-care often takes a backseat. Prioritizing work, family, and other obligations over our own needs can seem necessary, but it’s actually counterproductive. Neglecting self-care can lead to “worsening mental health symptoms like depression or anxiety,” according to Psych Central. Self-care isn’t just a luxury; it’s essential for mental and emotional well-being.
Think of self-care as anything that recharges your energy—whether that’s regular breaks during the day, exercising, or simply taking time to read or meditate. By making time for activities that bring you joy and relaxation, you can create a stronger foundation for managing stress and anxiety.
Obsessing Over ‘What-Ifs’
A common habit that fuels anxiety is “what-if” thinking, a mental loop that spirals into worst-case scenarios. We tend to imagine every potential outcome, leading us down a rabbit hole of fear and worry. As the philosopher Seneca famously noted, “We suffer more in imagination than in reality.” Obsessing over hypothetical fears keeps us from staying grounded in the present, and it can amplify feelings of anxiety.
To counter this, try reframing “what-if” questions into “even-if” statements. Instead of “What if I fail?” try “Even if I fail, I’ll learn from it.” This subtle shift in perspective can make a big difference in reducing anxiety, helping you stay calm and confident in the face of uncertainty.
Overloading on Information
In our hyper-connected world, it’s easy to become overloaded with information. From constant social media notifications to news updates and emails, we’re often processing a huge volume of information. This constant connectivity can lead to “media overload,” which experts identify as a common trigger for anxiety. The mind stays in a state of alert, continually absorbing and reacting to new information, leaving us feeling scattered and stressed.
If you’re feeling anxious, consider limiting your screen time, especially in the evenings. Unplug for an hour before bed, or try a “digital detox” for a weekend to allow your mind to rest. You may find that stepping away from the constant stream of updates can help you feel more centered and at ease.
It’s easy to overlook these small habits, thinking they’re just part of daily life, but they can have a powerful effect on our mental well-being. The good news is that by becoming aware of these patterns, we can begin to change them. Small adjustments, like releasing perfectionism, prioritizing self-care, getting moving, reframing our thoughts, and limiting information overload, can create a noticeable reduction in anxiety.
Remember, sometimes it’s the tiny changes that make the biggest impact. Here’s to a calmer, more balanced life, one mindful habit at a time!
FAQs
Why does perfectionism cause anxiety?
Perfectionism creates pressure and self-doubt, which increases anxiety.
Can exercise reduce anxiety?
Yes, exercise boosts endorphins, improving mood and reducing anxiety.
Is self-care essential for mental health?
Absolutely. Self-care helps maintain emotional well-being and resilience.
How can I stop ‘what-if’ thinking?
Try reframing ‘what-ifs’ into ‘even-ifs’ to stay grounded.
Does unplugging reduce anxiety?
Yes, unplugging helps ease stress by reducing information overload.
