5 Daily Habits That Are Making Your Anxiety Worse

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You overanalyse every little thing.

"Rumination is a cognitive pattern of repeatedly thinking about a situation rather than taking action to resolve it," explains author and anxiety expert Dr Donna Pincus. It's a hallmark of anxiety—overanalysing every fight with a friend or sticky situation at work isn't healthy. "There is considerable evidence that rumination can lead to negative mood states such as depression and anxiety," Dr Pincus says.

Instead of stewing, ask yourself if there's anything you can do about your issue, Dr Pincus suggests. If so, jot down a few solutions and start working on them. If not, it's important to learn to tolerate uncertainty, says psychologist Thea Gallagher. "Living with uncertainty is a great skill. It helps you to stop wasting time on things you can't control in the moment."

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You constantly check your email.

The struggle to achieve a work-life balance is something almost everyone faces. And it's even harder to do when your mobile phone makes it possible for you to be chained to your desk 24/7. If you're guilty of refreshing your inbox at all hours of the day, ask yourself why you're looking at your email in the first place, Gallagher says. Are you waiting for an important document or are you trying to never miss a beat? If it's the latter, try setting aside some phone-free time slots. "Setting limits to your negative habits can help you make time for more positive habits," notes Pincus

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You aimlessly scroll through Instagram.

Find yourself surfing Twitter everywhere from the train to the toilet? "Social media becomes habitual," says Gallagher. It can take away from being in the present—you don't have time for meditative spaces or any time for yourself—and being mindful and present is what can help keep you calm. Plus, constantly searching your feed can be a big time-suck, inevitably resulting in your kicking yourself for not having used your time more productively, furthering anxious thoughts.

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You skip the gym more often than not.

"Getting good sleep, regular exercise, and eating healthy foods are not only good for our physical health, but also have positive effects on our mental health," Pincus says. Research shows that quality sleep can help boost mood and regulate emotions, she adds. Exercise also releases feel-good hormones like serotonin and dopamine that help stave off anxiety, Gallagher adds.

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You spend a lot of time alone.

A solid social support system is hugely important when it comes to mental health, as isolation is a common thread in those who suffer from anxiety, Gallagher says. If you've been overly immersed in work, spending extra time in the house, or not connected with those you love, you might notice an uptick in symptoms. 

Making an effort to re-connect can help. "People are often in their heads with anxiety," Gallagher says. "The more you can get out of your head, the better." You don't have to become an extrovert overnight to benefit, either. Pick up a few hours volunteering in your community, schedule a phone date with a friend, or ask a coworker to grab coffee or go for a walk. These small actions can make a big difference.