6 things you’re doing that you don’t realize are making you anxious, according to psychology

From the Personal Branding Blog

Ever wondered why you feel anxious even when there’s no obvious reason?

Well, sometimes, it’s the little things we do unknowingly that trigger anxiety. Some of your daily habits might be making you anxious without you even realizing it.

Today, we dive into 7 of these often unnoticed behaviors and shed some light on them. By the end of this, you’ll have a better understanding of what might be stoking your anxiety and how to deal with it.

1) Multitasking

In this fast-paced world, multitasking seems like a great way to get a lot done at once. But according to psychology, it might be causing you more harm than good.

Multitasking is like juggling multiple balls at once. It keeps your brain on high alert, jumping from one task to another, and as research has found, it can lead to anxiety.

What’s more, it diminishes your productivity and performance – some experts say by up to 40%. Yes, 40%! You might think you’re getting a lot done, but the quality of your work suffers as your attention is divided.

Next time you find yourself trying to do a million things at once, take a step back. Focus on one task at a time. Not only will you feel less anxious, but you’ll also be more efficient and productive.

2) Not giving yourself downtime

This one hits close to home.

In my own life, I found myself so caught up in the hustle and bustle of everyday tasks that I didn’t realize how important it was to take a breather.

I used to pack my schedule with tasks, meetings, chores, from the moment I woke up until I hit the bed. It felt like I was on a never-ending treadmill, always moving but never really getting anywhere.

Then one day, it hit me. The constant fatigue, irritability, and yes, anxiety. I hadn’t given myself time to unwind or just be idle.

It’s necessary to allow ourselves some quiet moments to relax and recharge. As noted by experts, such self-care activities are associated with a host of benefits like lower stress levels, happier relationships and lower likelihood of anxiety.

So learn from my experience. Remember to schedule some downtime into your day – read a book, take a walk or just sit quietly. Your mind will thank you for it.

3) Overconsumption of caffeine

Your morning cup of coffee or that midday energy drink might feel like lifesavers, but they’re often quiet contributors to anxiety.

Research has linked caffeine intake to heightened anxiety levels, even in people without anxiety disorders.  Not only can it heighten anxiety, but it can also disrupt sleep, further compounding stress and anxiety the next day.

I learned this the hard way. For years, I relied on caffeine to get me through hectic workdays, convinced it was helping me stay sharp and focused.

But over time, I noticed a creeping sense of anxiety, even on days that weren’t especially stressful. My heart would race, and I often felt a vague sense of dread I couldn’t shake.

If you find that you’re often anxious, it might be worth cutting down on caffeine. Try switching to decaf, or replace a cup or two of coffee with water or herbal tea.

You might just find your days a little calmer, and your nights a little more restful.

4) Always being plugged in

In this digital age, it’s easy to be constantly connected. Whether it’s scrolling through social media, checking emails, or binge-watching your favorite shows, we spend a significant amount of our time with screens.

However, as noted by experts, such information overload can contribute to feelings of anxiety. The constant influx of information can be overwhelming and the pressure to keep up with everything can be stressful.

Consider unplugging every now and then. It might seem challenging at first but taking regular digital detoxes can significantly help in reducing anxiety.

5) Neglecting physical health

There was a time when I found myself caught up in work, deadlines, and responsibilities. The first thing I compromised on was my physical health. I stopped exercising, ate whatever was convenient (which wasn’t always healthy), and sleep became a luxury.

Before I knew it, I was feeling constantly anxious and on edge. When I finally consulted a psychologist, they pointed out the strong correlation between physical health and mental well-being.

Lack of exercise, poor diet, not getting enough sleep – all these factors can significantly contribute to anxiety. Physical activity releases endorphins, the body’s natural mood-boosters. A balanced diet helps maintain hormonal balance, and proper sleep is essential for the body to rest and rejuvenate.

When I started taking care of my physical health, my anxiety levels dropped remarkably. So remember, taking care of your body is also taking care of your mind.

6) Overthinking and worrying about the future

It’s all too easy to get caught up in a cycle of “what ifs” and worst-case scenarios. However, the reality is, that most of these hypothetical we fret over situations will never happen. As Stoic Philosopher Seneca wisely noted “We suffer more often in imagination than in reality”

But the constant overthinking keeps you stuck in a state of fear and apprehension, preventing you from enjoying the present moment.

Psychology suggests practicing mindfulness as a way to break this cycle. By focusing on the present, you can reduce unnecessary worries about the future. It’s about acknowledging your thoughts without getting lost in them.

So next time you catch yourself spiraling into a cycle of “what ifs”, try bringing your focus back to the present moment. It could help keep those anxious feelings at bay.

The takeaway: It’s about self-awareness

Anxiety can sneak into our lives through the smallest habits, often without us realizing the impact they have on our mental well-being.

However, by identifying these subtle anxiety triggers—whether it’s multitasking, caffeine overload, constant connectivity, or neglecting physical health—we gain the power to make small but meaningful changes.

Reducing these habits probably won’t eliminate anxiety altogether, but it can definitely ease the load. Start small: prioritize rest, unplug now and then, and focus on one thing at a time.

Here’s to a calmer, more grounded you!

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