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6 Habits That Increase Anxiety and Tips to Overcome Them

1. OVERTHINKING: This often complicates problems and leads to misplaced anger. Overthinking can escalate minor issues into major sources of anxiety, as individuals with high intolerance of uncertainty tend to engage in excessive avoidance behaviors, which can exacerbate feelings of anxiety and distress [1].

How to work through this: It may sound a bit odd, but try setting aside a specific time each day just for overthinking. This way, you can consciously avoid dwelling on issues before or after that time, clearing your mind for the rest of the day. Mindfulness practices have shown promise in reducing aversive responses to uncertainty, thereby helping to manage overthinking [2].

2. EXPECTATIONS: Trying to predict the future can set you up for disappointment. Life tends to surprise us when we least expect it. When your predictions don't come true, it can cause unnecessary anxiety, as individuals often struggle with the anticipation of uncertain threats [4].

How to work through this: Instead of fixating on predictions, focus on the present situation and address the problems at hand. Set clear goals for what you want to achieve and work towards them instead of being caught up in unrealistic expectations. This approach can mitigate the impact of anxiety associated with unmet expectations.

3. DENIAL: Ignoring real-life problems can significantly heighten anxiety. Denial may seem easier now, but it will only intensify the challenges you face later on. It's better to tackle small issues as they arise than to let them grow into bigger battles. Acceptance is vital for reducing anxiety as it encourages individuals to confront their problems rather than avoid them [5].

How to work through this: Accepting yourself and your limitations is crucial. Don't hesitate to ask for help when you need it. Acknowledging that you require assistance can alleviate anxiety and help you focus on finding solutions.

4. TRYING TO CONTROL EVERYTHING: It's impossible to be in control of every aspect of life. Learning to let go and embrace uncertainty can be liberating, as excessive control often leads to increased anxiety and stress [1].

How to work through this: Realize that control is often an illusion. Concentrate on things you can handle easily and use those to help manage what you cannot. Techniques that promote acceptance of uncertainty can aid in reducing the need for excessive control.

5. USING FOOD, DRUGS, OR ALCOHOL TO BURY FEELINGS: Like denial, relying on substances for temporary relief isn't a sustainable solution. Focusing your mind on finding solutions instead can help you address your problems effectively. Evidence suggests that maladaptive coping strategies, such as substance use, often exacerbate anxiety disorders [3].

How to work through this: Shift your mindset towards actively seeking solutions instead of avoiding problems. Prioritize your well-being and explore ways to improve your situation.

6. PERFECTIONISM: Striving for perfection can lead to unhappiness and frustration. Just when you think you've achieved it, something better will always come along. The constant pursuit of perfection can foster feelings of inadequacy and anxiety, as it sets unrealistically high standards [5].

How to work through this: Consider perfection as the best effort you can put forth rather than an unattainable ideal. Use it as motivation, but also learn to appreciate what you have achieved, as this shift can enhance overall satisfaction and reduce anxiety.

If you ever feel overwhelmed by anxiety, consider reaching out for support. An online doctor consultation can help you navigate your feelings. You can easily talk to a doctor online or even consult an AI doctor for instant guidance. Through our chat doctor service, you can connect with an online AI doctor who is ready to assist you!

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