America is an anxious nation, and our everyday habits could be making anxiety worse. Anxiety affects an estimated 40 million American adults—more than 18% of the population—every year, and nearly 1 in 3 teens ages 13 to 18. And those numbers were before the pandemic.
Women are almost twice as likely as men to develop anxiety disorders during their lifetime. In addition, generalized anxiety disorder can lead to other serious issues, including depression, sleep issues, panic attacks, substance abuse, concentration problems, physical ailments (such as colds or COVID-19), and suicidal thoughts and behavior.
America is an anxious nation, and our everyday habits could be making anxiety worse.
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We know that anxiety can be helped with natural solutions such as psychotherapy, journaling, exercise, and other therapies. But let’s look at things to avoid when dealing with anxiety.
Here are 12 steps not to take if you’re feeling a wave of anxiety coming on, or if you’re coping with an anxiety disorder in your everyday life.
12 ANXIETY DON’TS
1. DON’T leave.
Unless your safety is actually at risk, don’t simply flee the scene if you start panicking. If you leave at the first sign of panic—for example, if you’re experiencing anxiety in a public place, like the grocery store—you will start to consider that response a go-to solution.
Eventually, you might not be able to visit that store at all, or, in more extreme cases, you might not even want to leave your house.
Relaxation techniques, such as breathing through these occasions is a better coping strategy. It allows you to stay in the moment while offering numerous health benefits.
Try this tip: Breathing from your belly, inhale for 4 seconds, hold for a second or two, then breathe out for 8 seconds. Repeat this pattern a few times. As simple as it sounds, this technique has a calming effect and lowers anxiety symptoms.
2. DON’T believe your terrifying thoughts.
Repetitive, undesired, or intrusive thoughts can indicate an overactive anterior cingulate gyrus (ACG). The ACG is the region of the brain responsible for shifting attention—and in some cases can lead to obsessive-compulsive disorder (OCD).
Amen Clinics recommends to patients an exercise that can help overcome “stuck” thought patterns. It’s called “thought stopping.” Here’s how it works:
Say “STOP!”
Distract yourself.
Return to the negative thoughts later, if desired.
Write out options and solutions if thinking them through isn’t helpful.
Above all, remember: You are not your thoughts or emotions. Practices like meditation can help achieve distance between you and your thoughts so you’re less apt to get overrun by them when they arise.
3. DON’T drink alcohol.
Though its most serious effects can include heart and liver diseases, brain damage, cancer, addiction, and death, even in less extreme cases alcohol is debilitating, destroying sleep and leading to behavioral changes.
It also does no favors for those with anxiety, which co-occurs with alcohol use disorder at a rate two to three times as often as would be expected by chance alone, according to researchers.
This is because the two can co-create a cycle of dependence. Those who are anxious may use it to self-medicate, while those with and without alcohol dependence can experience anxiety as a result of their alcohol use.
The phenomenon known as “hangxiety,” or hangover-related anxiety, highlights this connection.
If you want to minimize anxiety symptoms, avoid alcohol as much as possible.
4. DON’T use THC/marijuana.
Though many consider cannabis a less-serious “gateway drug” as it’s legalized in more U.S. states, these substances are anything but innocent.
They can lead to dependence and even psychosis. This is more of a threat among teens and those who already have mental health conditions, such as anxiety and traumatic brain injuries.
In fact, lowering brain activity—since cannabis has been shown in brain SPECT imaging to reduce blood flow in key areas—is one of the factors that can make someone more vulnerable to bad habits, addiction, or relapse.
And, like with alcohol, this sets up a loop that exacerbates mental health issues. For example, anxiety often arises when someone tries to quit using marijuana.
5. DON’T ingest psilocybin.
“Magic mushrooms,” like cannabis, have become more mainstream in recent years as scientists have studied their effectiveness in treating mental health conditions.
However, a study published in 2022 by the Journal of Psychopharmacology found that “psilocybin micro-dosing did not affect emotion processing or symptoms of anxiety and depression compared with placebo.”
Furthermore, such “shortcuts” to healing can have their own negative effects in the short term; some people who ingest these mushrooms experience anxiety, panic attacks, paranoia, feelings of fear and depression, nausea, and numbness.
With a lack of studies that examine the long-term effects drugs like this have on the brain and body as used in psychiatric treatment, it’s clear that more research is needed.
6. DON’T drink caffeine.
Hordes of Americans reach for caffeinated beverages as an easy “pick-me-up,” but when you struggle with anxiety, this substance can make a bad situation worse.
In one study that tracked coffee consumption among college students, high caffeine intake was associated with headaches, anxiety, and psychological distress.
Moreover, the American Psychological Association (APA) stresses that caffeine causes jitters and anxiety, warning that people with underlying mental health issues may be more susceptible to these effects.
Coffee can fuel anxiety, panic disorder, and sleeplessness. Even smaller quantities may contribute to these issues, but larger quantities are likely to cause more severe disruptions.
7. DON’T eat sugar or refined carbs.
Reaching for sugary “treats” or refined carbs like bread and pasta when feeling stressed out? Consider these the opposite of “comforting” because these foods worsen anxiety!
They cause your blood sugar to spike and then drop, which makes the symptoms of anxiety even worse and can lead to effects that feel like a panic attack.
Steer clear of beverages like fruit juice and many sodas because they do the same thing. Watch out for sky-high sugar levels in all of the packaged foods you buy (they’re often sweets hidden behind a sauce or juice label) so that you don’t develop an accidental addiction.
Aim for eating a balanced diet comprised of meals that include protein, carbohydrates, fiber, and fats instead. In other words, eat healthy foods, such as vegetables, low-glycemic whole grains, clean protein, and healthy fats like avocados. A healthy diet can help you manage anxiety symptoms.
8. DON’T skimp on sleep.
The need for good sleep hygiene has gotten more attention in recent years, and for good reason. A single night of no sleep can lead to physical symptoms like fatigue, as well as anxiety, bad moods, and brain fog.
Meanwhile, those with a longer-term lack of sleep (such as insomnia or other sleep disorders, including sleep apnea) may struggle with anxiety, depression, addictions, dementia and memory issues, obesity, and more.
Research has shown that chronic insomnia can predispose people to anxiety or activate it in people who are at high risk. Therefore, getting enough sleep is critical for being able to think clearly and manage anxious thoughts, not to mention being in a better mood each day.
Adults should aim to get their recommended 7 to 9 hours of sleep each night.
9. DON’T skip meals.
Since eating a balanced diet is a key strategy in the battle against anxiety, skipping meals can be detrimental to mental health.
One 2020 study found that participants who skipped meals (especially breakfast) reduced their overall daily diet quality, which may have negative health impacts over time. In addition, missed meals can also decrease metabolism and play havoc with blood sugar, associated with irritability.
Eat a healthy diet comprised of 3 meals per day and reach for healthy snacks, if needed, between them so you don’t veer off into “hangry” mode.
10. DON’T isolate.
With the rise of technology and worsened by the pandemic, isolation is more prevalent than ever, but too much alone time can be detrimental to mental health in a number of ways.
Not isolating is not the same as keeping busy—in fact, filling the day with to-dos is one unhealthy coping strategy used for dealing with deep-down feelings of loneliness.
Keep in mind, however, that a person can feel lonely even when surrounded by people. Loneliness is more about the connection and vulnerability within those relationships. Does the person feel they can share their true self with others?
If not, look for support groups or therapy that can help foster more open connections to help quell anxious feelings.
11. DON’T stay glued to the news feed.
The 24/7 news cycle can test even the most mentally healthy of Americans, leading to feelings of hopelessness and helplessness, anger, and lack of control.
For example, a 2017 survey from the APA found that 56% of adults reported that following the news causes them stress. Other research in the British Journal of Psychology showed that a mere 14 minutes of negative news increased both anxious and sad moods.
Chronic stress can make existing anxiety feel even more insurmountable, so switch off the tube and enjoy some time in nature instead.
12. DON’T ever give up hope.
There are a range of possibilities to explore to help you manage anxiety. For example, SPECT scans, which typically show overactivity in the basal ganglia among those with anxiety, can help determine which of the 7 types of anxiety disorders is at work.
Not all anxiety is the same, and it can arise from a range of lesser-known factors—so a personalized treatment plan is key.
