Anxiety has a way of creeping up on us and taking over our lives without us even realizing.

But something else we often don’t realize is that our daily habits can affect our anxiety levels.

1) Overthinking

Overthinking is a habit many of us are guilty of, and it’s a surefire way to ramp up your anxiety levels.

It’s like a hamster wheel in your mind that just keeps spinning, cycling through the same worries and fears over and over again.

This mental loop can cause you to blow issues out of proportion, create problems where there aren’t any, and lose perspective.

The result? An increase in stress and anxiety.

The trick is to become aware of when you’re overthinking and then consciously decide to redirect your attention.

This isn’t about ignoring your problems; it’s about taking a step back so you can approach them from a calm and considered standpoint.

2) Neglecting self-care

Now, this is a habit I learned about the hard way.

A few years back, I was so caught up in work that I neglected basic self-care. And boy, did it take a toll on my mental health!

I would skip meals, ignore exercise, and push sleep to the back-burner. My body became worn out, and my mind was constantly racing with anxiety.

It took a wake-up call from a good friend to realize that taking care of your body is just as important as taking care of your mind when it comes to managing anxiety.

Eating healthy meals, getting regular exercise, and ensuring you get enough sleep are all crucial habits to maintain.

They help keep your physical health in check, yes, but they also play a huge role in keeping your mind balanced and your anxiety levels down.

3) Living in the future

Do you often find yourself worrying about what’s yet to come? About the bills that need to be paid at the end of the month, or the presentation you have to give next week?

If so, you’re not alone. But as research shows, this habit of constantly projecting into the future can significantly increase your anxiety levels.

Living too much in the future means we’re not present in the now, which can lead to feelings of disconnection and increased worry.

In my book, “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“, I delve into the concept of mindfulness and being present.

It’s about learning to focus on what’s happening now, rather than what might happen in the future.

This doesn’t mean you ignore future responsibilities, but rather that you deal with them when they arrive instead of stressing about them in advance.

Mindfulness is a powerful tool for calming an anxious mind. As noted mindfulness expert Jon Kabat-Zinn once said, “You can’t stop the waves, but you can learn to surf.”

By learning to stay present, we can ride the waves of life with greater calm and less anxiety.

4) Constantly seeking validation

We all like to be liked. It’s a basic human need.

However, when we start to base our self-worth on the opinions of others, it can lead to heightened anxiety levels.

People-pleasing and the constant need for external validation can cause a lot of unnecessary stress.

You might find yourself overthinking your actions and words, worrying excessively about how others perceive you.

Psychologists suggest that developing a solid sense of self-worth that’s not dependent on external validation can help reduce anxiety.

It’s about recognizing your own value and learning to validate yourself.

5) Striving for perfection

Here’s a counter-intuitive one.

You might think that aiming for perfection would make you better, happier, or more successful. But in reality, this constant striving for the unattainable can be a significant source of anxiety.

Perfectionism often leads to self-criticism, constant comparison with others, and a feeling that you’re never quite good enough.

It can also result in fear of failure, which can prevent you from taking risks and trying new things.

The key is to shift your focus from being perfect to doing your best. It’s about recognizing that mistakes and failures are a natural part of life and growth.

Dr. Brené Brown, a research professor at the University of Houston, put it perfectly: “Understanding the difference between healthy striving and perfectionism is critical to laying down the shield and picking up your life.”

So embrace your imperfections; they make you human and unique, not anxious.

6) Avoiding discomfort

It’s natural to want to steer clear of discomfort. After all, it’s human nature to seek pleasure and avoid pain.

But when we constantly dodge situations that make us feel uncomfortable, we’re often amplifying our anxiety.

Avoidance can lead to a vicious cycle where you never face your fears, causing them to grow larger in your mind.

Confronting discomfort, on the other hand, often shows us that our fears are not as daunting as we initially thought.

By challenging ourselves and stepping out of our comfort zones, we can grow stronger and reduce our anxiety over time.

7) Consuming too much news

There’s no doubt that staying informed is important.

But there’s a fine line between staying updated and becoming overwhelmed by the constant barrage of news, especially when it’s predominantly negative.

Research shows that this constant exposure to negative news can increase feelings of anxiety and fear.

It’s easy to lose perspective and start believing that the world is more dangerous than it actually is.

Setting boundaries on news consumption can help.

Maybe that means allowing yourself to check the news just once or twice a day, or avoiding the news first thing in the morning or last thing at night.

8) Neglecting social connections

We are social creatures by nature, and building and maintaining meaningful relationships is crucial for our mental well-being.

When we neglect our social connections, whether by isolating ourselves or not investing time in our relationships, it can lead to increased levels of anxiety.

Feeling connected to others can help us feel supported and understood. It gives us a sense of belonging and can help reduce feelings of anxiety and stress.

It’s important to nurture these connections – spend quality time with loved ones, reach out to friends, and don’t hesitate to seek support when you need it.

Final thoughts: The journey towards less anxiety

It’s often the small changes in our daily routines that make the biggest difference in how we feel.

By identifying and addressing these 8 habits, you can start to regain control over your anxiety and move toward a more peaceful, balanced life.

In my book, “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“, I delve deeper into the practices that can help us lead more mindful, balanced lives.

These practices can be a guiding light on your path towards less anxiety.