Do you ever find yourself feeling more anxious than you’d like, with no clear idea why?
Me too. So I decided to dig into research on what could be driving these undercurrents of stress.
What I learned is that anxiety isn’t always sparked by major life changes or obvious stressors. Sometimes, it’s the subtler, everyday habits that have the biggest impact.
Tiny actions, often mindless, can accumulate to build an invisible but persistent sense of unease.
Today, we’re diving into eight such habits that might be fueling your anxiety without you even realizing it.
Becoming aware of these behaviors—and knowing how to shift them—can make a world of difference in how you feel each day.
1) Perfectionism
For years, I believed that everything I did needed to be perfect.
From work projects to social interactions, the pressure I put on myself was immense. If things didn’t go exactly as planned, I would berate myself and worry incessantly about the perceived failure. Sound familiar?
What, I didn’t realize that my pursuit of perfection was actually fuelling my anxiety. This is widely noted by experts like those at Healthline.
Striving for excellence is one thing, but expecting perfection in every aspect of life can be debilitating. It’s vital to learn that it’s okay to make mistakes and that not everything will always go according to plan.
It’s a lesson I’m still learning, but acknowledging this habit and working on accepting imperfection has been a significant step in reducing my anxiety levels.
It might just do the same for you.
2) Lack of physical activity
In our modern world, many of us lead sedentary lives. We spend hours sitting at our desks, in front of our computers, or on our couches, often neglecting the need for physical activity.
While it may not seem like a big deal, this lack of movement can actually contribute to increased anxiety.
Research has shown that regular physical activity produces endorphins, the body’s natural mood elevators that can help to reduce anxiety.
Physical activity doesn’t have to mean hitting the gym for a heavy workout. Even a brisk walk around the block or a few minutes of stretching can make a significant difference in our mental health.
So if you find yourself feeling more anxious than usual, it might be worth considering if you’re moving your body enough. Even small changes in your daily routine can make a significant difference.
3) Neglecting self-care
This is a big one.
In the hustle and bustle of daily life, it’s easy to forget to take care of ourselves. We often prioritize work, family, and other obligations above our own needs.
However, as noted by the folks at Psych Central, when we neglect self-care it can lead to “worsening mental health symptoms like depression or anxiety”.
What do I mean by self-care? Well, essentially, it’s anything that replenishes your mental, physical, or emotional energy.
For me, this means setting aside time for exercise each day and making sure I unplug from work in the evenings.
For you, it could be as simple as scheduling regular breaks, meditating, or treating yourself to something you enjoy.
Remember, it’s not selfish to take care of yourself. Your well-being matters too
4) Piling up the ‘what-ifs’
A habit that I’ve noticed creeping into my life is the constant questioning of ‘what-ifs’. It’s like a snowball effect.
One ‘what-if’ question leads to another, and before I know it, I’m spiraling down a rabbit hole of worst-case scenarios.
What if I fail? What if they don’t like me? What if I make a mistake? It’s an endless cycle of worry and fear, and it can be draining. As put by Stoic Philosopher Seneca, “We suffer more often in imagination than in reality.”
Worse yet, experts suggest that this habit of entertaining ‘what-ifs’ can significantly contribute to anxiety.
It keeps us stuck in hypothetical future situations that may never happen, instead of focusing on the present moment.
It’s been a tough habit to break, but recognizing it has been crucial. Replacing ‘what-ifs’ with ‘even-if’ statements has helped me cope better. Even if I fail, I’ll learn from it. Even if they don’t like me, I’m still worthy.
It’s a small shift in perspective, but it’s made a big difference in managing my anxiety.
5) Overloading on information
In today’s hyper-connected world, staying plugged in brings a lot of perks. We can access a world of information with a single click, connect with people instantly, and keep up with the latest news, trends, and developments.
But there’s a catch: constant connectivity can also be a real stressor. The sheer volume of information we’re exposed to each day can easily lead to something experts call media overload, which is a common trigger for anxiety.
When we’re constantly scrolling, checking emails, or reacting to notifications, our minds rarely get a chance to unwind.
It’s like keeping our brains in a state of low-level alert, always processing, absorbing, and reacting to new data.
Over time, this unrelenting influx of information can create a persistent sense of overwhelm, leaving us feeling scattered, stressed, and more prone to anxiety.
If this sounds familiar, consider unplugging for a few hours in the evening, or even taking a digital detox weekend every now and then.
Give your mind a chance to recharge, away from the endless pings and notifications. You might be surprised by how much calmer and more focused you feel.
Final thoughts: It’s a matter of awareness
It’s easy to overlook these seemingly small habits, thinking they’re just part of daily life. But as we’ve seen, they can have a profound impact on our mental well-being, quietly fueling our anxiety and stress.
The good news?
Simply becoming aware of these habits gives us the power to change them.
Small adjustments—like letting go of perfectionism, prioritizing self-care, getting moving, shifting our thinking, and unplugging from information overload—can lead to a noticeable reduction in anxiety.
Remember, sometimes it’s the tiny changes that make the biggest difference.
Here’s to a calmer, more balanced life, one habit at a time!
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