5 habits that increase anxiety
Pay attention to your routine - you may be contributing to some daily habits that worsen your anxiety, bad mood and even depression. By adjusting your behavior, you can alleviate some of the symptoms of these debilitating disorders.
Anxiety disorders are the most common form of mental illness.
Anxiety is inherent in human life, and we have to learn to control it. And what you don't know is that you may be feeding your anxiety disorder.
Check out these habits that could be damaging your emotional balance.
1-Drink caffeine
A cup of coffee in the morning may be just what you need to start the day, and that's okay. The situation changes with side effects when consumed in excess.
Caffeine can also prevent you from getting a good night's sleep, making the situation worse. Anxiety and insomnia are common symptoms of excessive caffeine use.
You may think "but I only have one cup of coffee a day," but I'm sorry to remind you that it's not just coffee that has caffeine in it
For example, a cup of green tea can have between 25 and 30 milligrams of caffeine. A bar of dark chocolate (about 40 grams) can contain up to 50 milligrams of caffeine.
Migraine and headache medications are also a hidden source of caffeine. Finally, pay attention to energy drinks and even some sports waters.
Read the labels of the drinks you drink that may contain caffeine without you knowing it so that you can control and reduce your overall caffeine consumption.
2-Too much screen time
Although most people have become accustomed to having at least one electronic device at their disposal at all times, looking at or using a device with a screen frequently can cause anxiety and depression.
Constant exposure to blue light from electronic devices can also cause desynchronization with nature's clock and your body's natural (biological) clock.
This means that it can cause an interruption in the production of melatonin, the hormone that regulates the circadian cycle which, as well as making you sleepy, stimulates other reactions linked to bedtime - such as the production of glucose in the liver and insulin in the pancreas, for example.
This is why irregular melatonin production has been associated with an increased risk of:
Certain types of cancer
Diabetes
Heart disease
Obesity
Excessive use of screen time, especially video games, can also cause high levels of cortisol in your body, increasing your stress response and consequently increasing anxiety.
Even texting someone or waiting for an email reply can produce the same kind of physical reaction that leaves you feeling plugged in.
3-Black or white thinking
Black or white thinking usually means that you are living in a continuous cycle of extreme thinking.
You've heard the expressions "don't assume" and "don't jump to conclusions". Okay, everyone does that sometimes. But living with this way of thinking all the time can be very stressful
For example: if a person you've texted doesn't reply straight away, your mind might say: "They're ignoring me" instead of simply waiting to hear back without pre-judging
Your body and mind will enter a much less stressful state if you stop speculating on a conclusion, of course you'll need to train your mind to get out of extremes.
Your body goes through a series of reactions based on your thinking, which can include a fight or flight response, where your body experiences acute stress.
4-Being Sedentary
A sedentary lifestyle can have many negative effects on health, including worsening anxiety.
One way to combat this is with exercise, which releases endorphins. Everyone needs the release of endorphins and serotonin to help them feel good on a consistent basis.
Your brain is wired with all the chemicals you need, you were designed for physical activity and unfortunately modern life tends to push us towards physical passivity.
"Exercise can release endorphins and serotonin, which can help combat the effects of anxiety," says Tor Wager, assistant professor of psychology at Columbia University.
The effects related specifically to exertion include anxiolytic and antidepressant action, concludes a 2001 review
Get up and move for at least 35 minutes a day, five days a week. It can help stimulate the production of serotonin and endorphins.
5-No downtime
On the other hand, the other extreme is also unhealthy. If you're like many people who have a to-do list that's much longer than you could possibly accomplish in a day, and you realize that there's no downtime at all, be careful.
Your body and mind were never designed for uninterrupted activity. Constant activity is partly a by-product of electricity and the light bulb.
Before that, humans had to stop when the sun went down or at least slow down. Our biology has not yet caught up with technology.
Observe how much time you are dedicating to daily downtime, i.e. non-directed activities, preferably activities without a screen, to help lower your stress levels.
See more in Daily Habits that Improve Anxiety
Disclaimer: This content, including advice, provides generic information only. Do not replace a medical opinion in any way.
