Switching good habits for bad ones can help you cure anxiety at the initial stages and is an additional treatment for intense anxiety.

 

Certain habits lead to anxiety (Pexels)
Certain habits lead to anxiety (Pexels)

This aggravated anxiety leads to chains of negative thoughts, which would lead you down a spiral of feeling increasingly anxious. Habits like drinking excessive amounts of coffee, depriving yourself of sleep or overworking and cramming your schedule can lead to increased anxiety.

Recognising the habits and being aware can aggravate anxiety (Pexels)
Recognising the habits and being aware can aggravate anxiety (Pexels)

Switching good habits for bad ones can help you cure anxiety at the initial stages and is an additional treatment for intense anxiety. Well, if the anxiousness resurfaces often, despite the switch then talking to a professional would help understand the root cause of your anxiety. This would help lighten your mind, but in the meantime, there are a few habits that you need to watch out for that would aggravate your anxiety.

Talking to a professional can help avoid intense anxiety (Pexels)
Talking to a professional can help avoid intense anxiety (Pexels)

1. Cramming your schedule

With the intention of feeling productive, you might end-up over packing your schedule, which would cause stress because you might be able to accomplish all the tasks. To reduce the anxiety levels you should prioritize the most important tasks for the day and then work on the others based on your ability and availability of time. Tuning your body to maintain a constant energy level is necessary, so, you need to allow a few minutes to relax as well.

 

Cramming your schedule could put you in a state of panic (Pexels)
Cramming your schedule could put you in a state of panic (Pexels)

2. Drinking excessive caffeine

Many people need a caffeine boost to get their day running and it might lead to increased anxiety. It might seem harmless during consumption, but the aftermath would be either igniting or increasing the anxiety.

Having excess amounts of caffeine can aggravate anxiety (Pexels)
Having excess amounts of caffeine can aggravate anxiety (Pexels)

There are other physiological signs like increased heart rate, restlessness, nervousness, or dizziness. Try making a switch to decaffeinated beverages and avoid energy drinks as well, since they contain caffeine and large amounts of sugar. This shift in beverage consumption is a step towards your mental well-being and play an integral role in curing anxiety.

High caffeine consumption can increase stress levels (Pexels)
High caffeine consumption can increase stress levels (Pexels)

3. Not being punctual

If you do not have enough time to get ready or you are road raging because you are stuck in traffic, these can be signs of running late to almost everything. The lack of punctuality often increases the anxiety, and repeating it often will only make matters worse.

Not being punctual can amplify your stress levels (Pexels)
Not being punctual can amplify your stress levels (Pexels)

Your heart rate might speed up and sweat gland gets stimulated. You would also start feeling dizzy or nauseated because of your inability to arrive on time. To amend the situation you need to start being realistic about your capabilities and start setting alarms and reminders that would allow you to reach on time.

Not being punctual can amplify your stress levels (Pexels)
Not being punctual can amplify your stress levels (Pexels)

4. Checking the time at night

It is a normal tendency to wake up in the middle of the night and check the time, but if you are diagnosed with anxiety this would trigger it and increase it to a different level. This is a cycle of looking at the clock and worrying about your inability to sleep, which would aggravate your anxiety. A small piece of paper to cover your clock and not keeping your phone beside you when you sleep would help avoid the stress and reduce the stress level.

Checking the time at night can increase stress level due to inability to sleep (Pexels)
Checking the time at night can increase stress level due to inability to sleep (Pexels)

5. Brisk walking everywhere

Well, it is absolutely fine to jog or walk fast to a place if you are running late, but if this is a pattern and you end up doing it almost everywhere you go this might be worrisome. While walking fast your heart rate and breath speed up, which is a reaction when the cortisol levels are high and you are pushed in a flight or fight situation.

Brisk walking to places increases cortisol levels (Pixabay)
Brisk walking to places increases cortisol levels (Pixabay)

This is from muscle memory and your body responds to paced situations as a stressful event that aggravates your anxiety, similar to the scenario of running late to everything. In this situation, you need to slow down, breathe, and embrace the nature around you and relax your body to settle down the excited state.

Slowing down and embracing the environment would relax you (Pexels)
Slowing down and embracing the environment would relax you (Pexels)

6. Shallow breaths

Taking short breaths or shallow breaths is a common habit, but it can have negative impacts on anxiety. People diagnosed with anxiety have a common trait of holding their breath and not having constant breathing patterns.

Stressed situations constrict lungs and airways leading to shallow breaths (Pexels)
Stressed situations constrict lungs and airways leading to shallow breaths (Pexels)

Your body responds to an anxious situation by stressing and constricting your lungs and airways. To calm down you need to sign it out and relax your parasympathetic nervous system allowing your mind to distress.

Taking long breaths would help you relax your mind (Pexels)
Taking long breaths would help you relax your mind (Pexels)

7. Being too active on your phone

If your phone ringer is always on, it may be adding to the anxiety. Being socially active can make you easily accessible, which can be a convenience, but also catastrophic for people suffering from anxiety who are unable to process multiple ruminating thoughts. This can waver your attention because of the constant rings of notifications and divert your attention from one topic to another.

Excess phone usage can increase anxiety due to multiple diversions of attention (Pixabay)
Excess phone usage can increase anxiety due to multiple diversions of attention (Pixabay)

It is necessary to put your phone down occasionally for better mental health and if you are finding it hard reduce usage then you could turn off notifications and accessibility, which would avoid the interruptions and help you retain a steady state of mind. Allotting a specific time to read emails and replying to messages This would help develop a stress-free environment and helps you be in the moment.

Putting the phone away can calm your mind and create a stress-free environment (Pexels)
Putting the phone away can calm your mind and create a stress-free environment (Pexels)

Making a few simple changes can help tame anxiety and not aggravate it to another level. There are instances where you might end up putting yourself in such a situation or an involuntary reaction to a situation can increase your stress levels. These seemingly harmless habits can impact anxiety in a tremendous way and lead you in a downward spiral.

 

 

View the original article:

https://thedailynet.com/read/health/destructive-toxic-habits-anxiety-making-it-worse-treatment-time-management-breathing-patterns