Anxiety is exhausting—it consumes all thoughts, leads to chronic stress, and is straight-up debilitating at times. Sometimes it feels like there’s no light at the end of the tunnel, but certain lifestyle changes can help you work through anxiety.
1. Avoiding Problems
Avoiding issues feels good in the moment, but only exacerbates anxiety in the long run. Looming problems have a way of living rent-free in our heads and the longer you put it off, the bigger a cloud it becomes.
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2. Caffeine Consumption
There’s nothing wrong with that morning cup of coffee—the problem stems from overconsumption. Too much caffeine leads to jitters, interferes with your nervous system, and can impact your sleep.
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3. Procrastination
Procrastination comes with all the same pitfalls as problem avoidance. It might not seem as big a deal to put off that work report, but the last thing anxious people need is a deadline over their heads. Even if it offers temporary relief, it makes more sense to tackle things immediately.
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4. No Exercise
Getting the right exercise doesn’t have to entail sweeping lifestyle changes—low-impact routines not only do wonders for your physical health, but they also provide confidence boosts and stress relief through endorphins.
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5. Overusing Technology
Tech addiction comes in many forms, all of them dangerous in their own way. From constantly checking work emails to doom scrolling through social media, too much technology increases stress, disrupts sleep patterns, and can lead to poor self-esteem.
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6. Poor Diet
Unhealthy foods affect our mood. Processed foods or items loaded with sugar zap our energy levels and trigger blood sugar spikes (and crashes). Unhealthy eating habits can also exacerbate stress eating, which doesn’t help anxiety either.
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7. Constant Worrying
It’s only natural to worry about the odd problem—but constant worrying worsens symptoms. Panicking about the future or worrying about past mistakes traps your mind in an endless cycle, leaving you more anxious.
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8. Perfectionism
There’s no such thing as “perfect,” and striving for it only wrecks mental health. Unrealistic standards put constant pressure on you, which only leads to more stress and anxiety. To make matters worse, perfectionism often stems from a fear of failure, leaving you with two major things to worry about.
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9. Negative Self-Talk
With mental illness, it’s so easy to get inside our heads and exacerbate symptoms, and one of the biggest challenges is negative thoughts. Speaking poorly of yourself is a negative feedback loop that contributes to low self-esteem and heightened anxiety or depression.
10. Ignoring Mental Health
Sometimes it’s easier to deny problems than tackle them head-on, but don’t deny yourself care. Turning away from healthy coping strategies or therapy can keep that cloud over your head for a long time.
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Now let’s take a closer look at some effective paths forward.
1. Healthy Coping
Recognizing avoidance patterns is the first step to recovery. Identifying key moments that trigger avoidance opens the door to effective coping strategies and a better understanding of your psyche. From there, you work on communication skills, build a support network, and learn how to confront issues.
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2. Cool it on Coffee
One cup isn’t the end of the world, but don’t overdo it on caffeine; the right diet can provide healthier energy boosts without the risk of sugar crashes. Too much coffee can also increase your chances of a panic attack, so it’s best to keep consumption low.
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3. Tackle To-Do Lists
You’ll feel much better tackling that to-do list now! If need be, break your list into smaller, more manageable tasks to ensure you get things done. It’s much better to finish everything on Friday than to ruin your entire weekend worrying.
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4. Work Out
Whether it’s lifting weights or going for more walks, exercise helps the mind and body. You don’t need to live in the gym, but a consistent regimen helps keep anxiety and stress at bay.
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5. Put Down the Phone
If you’re not ready to delete social media altogether, at least cut down on how much time you spend there. Enabling screen time on your phone provides insight into just how long you stare at screens, better helping you veer away in the future. Put that phone down before bed, too!
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6. Eat Right
Healthier foods mean a healthier mind—fruits and vegetables, lean meats, and healthy fats are all good places to start. The right diet can not only ward off anxiety symptoms but also keep blood sugar levels in check.
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7. Let it Go
It’s easier said than done, but try not to dwell on what you can’t change. We don’t know what the future holds and learning from past mistakes is a part of life. Letting go of perfectionism and learning self-forgiveness can help ease those rampant thoughts.
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8. Be Yourself
“Perfect” doesn’t exist, so there’s no point trying to attain it. As much as your mind says otherwise, all you can do is your best. The most freeing thing to do for your mental health is to learn from mistakes, not berate yourself for making them.
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9. Be Your Biggest Fan
It’s challenging to break free from negative self-talk, but there are steps you can take: recognizing your pattern, surrounding yourself with supportive people, and practicing gratitude. You can also speak with a professional to learn more about the right strategies for you.
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10. Get the Help You Deserve
Everyone deserves a healthy mind, including you. Don’t talk yourself out of therapy or healthy coping strategies—with the right tools, you can work to improve your mental health in a safe environment.
