8 Things That Could Be Making Your Anxiety Worse
Being a human being is hard! We are constantly dealing with situations and circumstances that make us uncomfortable and test our limits. Some level of anxiety is a completely normal and expected part of being alive but, as most of us know, anxiety can also feel debilitating and get in the way of things that make our lives feel full and enjoyable. While anxiety is an incredibly common mental health condition, there are several known factors that can absolutely make anxiety worse:
Chronic or acute stress: This one is likely obvious, but stressful situations (e.g., work deadlines, relationship problems, financial difficulties) can trigger or exacerbate anxiety symptoms. Sometimes we don’t realize just how stressful our life is until our body is forced to show us by getting sick or hitting us with an untimely panic attack.
Lack of Sleep: Not getting enough sleep or having poor quality sleep can contribute to increased anxiety. Sleep deprivation can affect mood, cognitive function, and overall health.
Caffeine: Caffeine is a stimulant that can increase heart rate and contribute to feelings of anxiety. Our cortisol levels are already highest in the morning, and consuming large amounts of caffeine, such as in coffee or energy drinks, can worsen anxiety symptoms especially when drunk on an empty stomach.
Alcohol and Drug Use: Alcohol and drug use can worsen anxiety symptoms, especially when used excessively or as a means of coping with stress. Alcohol can induce feelings of relaxation in the moment, but even having 1-2 drinks can cause increased tension and feelings of panic the next day resulting in an increased need to cope and a dependency on substances to get through the day.
Social Media and News: Our brains are not designed to take in all of the problems of the world at the click of a button. Exposure to negative news and social media can contribute to anxiety, especially when it involves topics that you’re sensitive to, feel strongly about, or feel powerless to change.
Avoidance: It is well-researched that avoiding situations that trigger anxiety, such as social events or public speaking, feels good in the moment but ultimately reinforces anxiety and makes it worse over time.
Perfectionism: Striving for perfection and setting unrealistic expectations for oneself can contribute to anxiety and feelings of inadequacy. It’s like having a mean boss on your shoulder throughout the day whispering (or maybe screaming) how terrible you are.
Health Issues: Underlying health problems (e.g., chronic pain, hormonal imbalances, thyroid issues, etc.) and medical conditions can contribute to anxiety, especially if they interfere with daily functioning or cause uncertainty about the future.
It is important to note that everyone experiences anxiety differently, and what triggers anxiety for one person may not be the same for another. If you are experiencing anxiety, it can be helpful to identify the factors that may be contributing to your symptoms and work with a mental health professional to develop strategies for managing them.
