10/29/2025
Top 10 Things That Increase Anxiety
Here’s what mental health professionals see most often contributing to anxiety.
🧠 1. Overconsumption of News & Social Media
Why it increases anxiety:
Constant exposure to bad news and comparison triggers the brain’s threat response, keeping you in a near constant state of alert.
What helps:
• Limit news checks to once or twice a day.
• Curate your feed, unfollow accounts that drain your energy.
• Replace 10 minutes of scrolling with mindful breathing or a short walk.
😰 2. Lack of Sleep
Why it increases anxiety:
Poor sleep disrupts emotional regulation and increases cortisol (the stress hormone).
What helps:
• Create a consistent bedtime routine.
• Avoid screens an hour before bed.
• Try calming rituals: reading, stretching, or gentle breathing.
💼 3. Perfectionism & Unrealistic Expectations
Why it increases anxiety:
The belief that you must “get everything right” keeps you in a constant state of pressure and self-criticism.
What helps:
• Replace “I need to be perfect” with “Good enough is enough.”
• Celebrate progress, not perfection.
• Talk back to your inner critic, treat yourself like you would a friend.
⏰ 4. Overcommitment & Lack of Boundaries
Why it increases anxiety:
Saying “yes” to everything drains your emotional and physical energy.
What helps:
• Practice saying no, it’s a form of self-care.
• Schedule downtime like any other important task.
• Ask: “Do I want to do this, or do I feel obligated?”
🍩 5. Poor Nutrition & Caffeine Overload
Why it increases anxiety:
Blood sugar spikes and excess caffeine mimic anxiety symptoms like racing heart and jitters.
What helps:
• Eat balanced meals with protein and fiber.
• Limit caffeine, switch one coffee for herbal tea or water.
• Stay hydrated to support a calm, clear mind.
💬 6. Negative Self-Talk
Why it increases anxiety:
Your inner dialogue can amplify fear and doubt, reinforcing anxious thought loops.
What helps:
• Notice your thoughts without judgment.
• Ask: “Is this thought helpful or true?”
• Replace “I can’t handle this” with “I’ve handled things before.”
🏃♀️ 7. Lack of Physical Movement
Why it increases anxiety:
Exercise reduces stress hormones and boosts endorphins, skipping it keeps anxiety chemicals high.
What helps:
• Move daily, even a 10-minute walk counts.
• Try stretching or yoga before bed.
• Choose movement that feels enjoyable, not punishing.
📅 8. Unstructured Time or Disorganization
Why it increases anxiety:
Chaos fuels uncertainty. Without structure, the mind spins on what’s undone.
What helps:
• Plan your day the night before.
• Use checklists for focus.
• Declutter one space, calm outside helps calm inside.
💔 9. Isolation & Lack of Support
Why it increases anxiety:
Connection is a core human need. Isolation magnifies worry and stress.
What helps:
• Reach out to trusted friends or family.
• Join a support group or hobby community.
• Consider therapy, talking helps you process, not suppress.
🌧️ 10. Ignoring Your Emotions
Why it increases anxiety:
Avoiding feelings doesn’t make them go away it often makes them louder.
What helps:
• Practice emotional naming: “I feel anxious because…”
• Use journaling to explore, not judge.
• Allow feelings to come and go, they’re messengers, not enemies.
💚 Final Thought
Anxiety isn’t a sign of weakness, it’s a signal from your body asking for care. Small, consistent changes can retrain your nervous system toward calm, safety, and balance.
If anxiety feels overwhelming, reach out, you don’t have to manage it alone.
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