7 Things Making Your Anxiety Worse (And How to Cope)

You know that thing that happens when you start to feel anxious, and then suddenly everything feels… worse? Like one little thing tips you over the edge, and now it’s a whole spiral? Yeah. I know I’ve been there.

Sometimes, you don’t even need something specific to trigger it. Sometimes the overwhelm just creeps in out of nowhere, and the next thing you know, your brain is like, “Time to panic now??” 🙃

There’s a saying in neuroscience that goes: neurons that fire together, wire together. Basically, the more often you get stuck in an anxious loop, the easier it becomes for your brain to default there.

However, once you start to notice what’s making your anxiety worse, you can take steps to interrupt the spiral.

Here are 7 common culprits that could be quietly cranking up your anxiety levels — and what to do instead.

1. Consuming too much social media or news

As we all know, the world is a lot right now. Between the endless scroll of Instagram highlight reels and 24/7 news updates that feel like one existential crisis after another, it’s no wonder we’re all carrying around low-key dread. Yes, staying informed matters. But doom-scrolling at 11pm? Not helping.

What to do instead:
Set some digital boundaries. Move apps off your home screen, unfollow accounts that trigger anxiety, unsubscribe from depressing newsletters, and consider using screen-time timers. You don’t need to live under a rock, but you also don’t need to invite stress into your brain every 10 minutes.

2. Neglecting your basic physical needs

Sleep deprivation, hanger, dehydration, and inactivity — these basically invite anxiety in. They sneak in when we’re overwhelmed, but ignoring your body’s needs only makes your brain work harder to cope. You’re also more susceptible to irritability, overreacting, and poor mood, which don’t exactly help anxiety.

What to do instead:
Get back to basics: Eat nutritiously and regularly, hydrate like you’re a houseplant, move your body in whatever way feels good (a walk counts, so does a dance party in your room), and prioritize rest. You don’t need a 12-step morning routine, just make sure your body isn’t running on empty.

3. Constantly comparing yourself to others

We’ve all fallen into the comparison trap. Maybe it’s a friend who seems to have their life together, or someone on social media who’s traveling the world while you’re just trying to survive Monday. But the truth of it is that comparison is almost always based on incomplete information. You’re comparing your real life to someone else’s filtered version, and it’s not a fair fight.

What to do instead:
Practice compassion only with yourself (and not in a shamey way, but in a growth mindset way). Remind yourself that everyone’s on a different timeline, with different strengths, circumstances, and struggles. Be your own hype person, not your own bully.

4. Avoiding or numbing your feelings

Anxiety thrives in avoidance. The more you try to push away your “negative” emotions, whether it’s stress, sadness, or fear, the more they build up in the background. Think of avoidance like a boomerang — the thing you’re avoiding always comes back (and usually knocks you on your ass)..

What to do instead:
Let your feelings come up and sit with them (yes, even the uncomfortable ones). Journaling, talking to a friend, mindful breathing, or even crying it out can be incredibly healing. Feelings are meant to be felt, not stuffed down and ignored.

5. Overdoing caffeine or alcohol

Caffeine and anxiety are… not always friends. Same goes for alcohol. And when we’re using them to escape or self-soothe, it can end up doing more harm than good. I will never shame anyone for indulging in something they enjoy, but it’s important to be mindful about how you’re using any substance.

What to do instead:
Check in with your body. Notice how you feel after a third cup of coffee or a glass of wine after a long day. If you’re using it as a coping tool, gently ask yourself what you actually need. Comfort doesn’t always have to come in a cup.

6. Overcommitting and saying “yes” to everything

People-pleasers, I’m looking at you 👀 When you’re running around saying yes to everything and everyone, your nervous system never really gets a break. Burnout becomes inevitable, and with it, anxiety.

What to do instead:
Start practicing saying “no” (or at least, “not right now”). Even small boundary-setting wins — like taking a night off from social plans or asking for more time at work — can help your nervous system breathe. Your worth isn’t measured by how busy or helpful you are.

7. Living in the “what ifs”

Anxiety loves to play the “what if” game. What if I mess up? What if they’re mad at me? What if everything goes wrong? The problem is, these thoughts can feel very real, even if they’re not based in reality. Most of those scenarios don’t come true, and even if they do, they’re usually not the catastrophic event you’re anticipating.

What to do instead:
Try to notice when your brain is jumping to worst-case scenarios and gently bring yourself back to the present. Ask: “Is this actually what’s happening right now?” Practice grounding techniques that anchor you in the present to avoid the time-traveling trap of anxiety.. And remember — you’ve survived every anxious moment before this one.

So, if you’re noticing yourself doing any (or all) of these things — it’s okay. Truly. These habits are super common. It’s all about small shifts. See if you can challenge yourself to try one of these alternatives the next time you find yourself spiraling in anxiety!