7 привычек, усиливающих тревожность

There are several things that make anxiety worse, including many of the common habits that anxious people may unknowingly engage in every day. Each of you at least once got up "on the wrong foot" and the reason for this may lie in things familiar to us: an extra cup of coffee drunk or even because of too fast walking! & nbsp; portal.com, we share 7 seemingly harmless habits that can make anxiety worse.

Take on a large number of tasks 
  • Excessive consumption of caffeine 
  • Checking the time at night
  • Constant news reading
  • Unhealthy eating habits
  • Phone addiction at night looking
  • Need the approval of others
  • Take on a large number of tasks 

Some people try to do too many tasks and turn on Julius Caesar mode and then wonder why they get anxious. 

It is important to remember that our energy levels can fluctuate from day to day, so we need to listen to our body as often as possible and give ourselves a rest, while not feeling guilty about "doing nothing". 

Multitasking isn't always about a high level of performance, but also about anxiety, depression and a constant feeling of fatigue. Therefore, sometimes it is better to put life on pause and not rush things. Everything will be in time and for this you should not take on the entire burden at once. 

Excessive consumption of caffeine 

Many people need a cup or two of coffee to wake up in the morning. But this can come at the expense of increased anxiety. "Caffeine is seemingly harmless, however, when it comes to anxiety, caffeine can cause or exacerbate our symptoms," — says Bustle Autumn Collier, LCSW, a psychotherapist at Collier Counseling, LLC. "In fact, many of the signs of too much caffeine in krofi are the same as many of the physiological symptoms of anxiety, such as palpitations, restlessness, sweating, nervousness, and dizziness."

 

My default image

 

But these side effects can be eliminated with a few simple rules. Try switching to decaffeinated coffee. Consider avoiding energy drinks as they contain caffeine and sugar. Replace your cup of coffee with tea and try not to drink it in the evening. 

Checking the time at night

Waking up in the middle of the night and checking in right away is a common, but not-so-good habit. “When your anxiety is caused by sleep problems or insomnia, access to time is useless,” — Lurie says. “I had a client who woke up in the middle of the night, looked at the time on the clock and began to worry that she was not sleeping. A few minutes later she looked at her watch again and think about how terrible it was that she was still awake. Sound familiar?

Subscribe to our page on 

Facebook!  

 

"I suggested to my client that she cover the dial with a piece of paper or cloth so she can't read the numbers in the middle of the night. did not keep track of the time, her anxiety was not caused, and soon she fell asleep again. 

Constant news reading

While it is important to be aware of what is happening in the world, if you are constantly watching the news, this can increase your anxiety. "Television News Increases Anxiety Due to the Show's Fast Pace of Content Change," — says licensed psychotherapist Lisa Hutchison, LMHC. “Hearing fast music and conversations combined with negative imagery can evoke negative emotions. It's rare to hear a positive story. Most of the stories are about war and violence, leaving sensitive people vulnerable to anxiety.

If you want to be aware of what's going on in the world, there are other, less disturbing ways to do so. “The best remedy — turn off the news and get it in small doses by reading it, — says Hutchison. "You can be informed about world events while remaining in control of what you read and how quickly you take it in."

Unhealthy eating habits

Attraction to sweets. Feeling relief from anxiety after eating something sweet is helped by sugar. It can temporarily depress the area of ​​the brain that is normally active during times of anxiety, stopping the release of the stress hormone cortisol. Yet excessive sugar intake increases reactivity to stress, leading to even more anxiety.

 

My default image

 

Nutritional deficiencies such as vitamins B, C and E, magnesium and omega-3 fatty acids can negatively affect mood, anxiety levels and even nervous system function.

Phone addiction at night looking

Most of us use the time before bed to scroll through Instagram, check our email, or  spend a couple of hours on TikTok unnoticed. But there are two reasons why this is not the best solution before bed.

Blue light from screens makes our brain think it's daytime and interferes with the production of the sleep hormone melatonin.

Also, we tend to stay up by reading the news, stressful movies or TV shows and encouraging the stress response. The quality of sleep is very important in reducing anxiety. 

Need the approval of others 

While it's certainly okay to ask friends or family for advice, pay attention if you find yourself asking for comfort over every little thing. “Searching for certainty or asking others to tell you that you look good or that what you are worried about will not happen, — it's a common response to anxiety, », — says Bustle licensed psychologist Laura Chax, PsyD. “However, in the long run, it actually adds to the anxiety. While this temporarily reduces anxiety in the short term, the next time you're worried about something, you'll feel like you need reassurance to get through it. This turns this seemingly innocent gesture into a habit that is very difficult to break,

But you can change yours easily. “It is much more useful to sit with anxiety and not receive comfort from anyone, even from oneself,” — Chakes says. “When you sit with anxiety, you will find that it goes away on its own, and in time you will become less dependent on comfort.”

Pretty good advice, isn't it? By being aware of all these little habits that can make anxiety worse, and by making a few simple changes, you can effectively reduce your anxiety levels and feel better as a result.

See more important and useful information on 

YouTube

!

Add a comment

captcha

RefreshRefresh