Anxiety rises and falls like a wave. For effective anxiety management, it is important to gain insight into factors which increase its intensity. Here are four common anxiety amplifiers.
Your Cellphone
We live in a day and age where we have the choice to be constantly connected. We now use our thumbprint to unlock a world of connection – and a world of increased stress and anxiety. Recent studies have determined a strong link between consistent cellphone use and anxiety levels. There are several contributing factors such as social media, pressure to constantly check your phone (afraid you’ll miss something), feeling tethered to your work email, comparing yourself to others on social media, or the positive reinforcement associated with notifications and ‘likes.’
What to do about it?
If you’re like me, when Apple released the update which started to notify users of their phone usage, I cringed. How did I have so much time to be on my phone and yet I felt like I didn’t have enough time in the day to tackle my to do list. This knowledge can be power – make a plan on how much time is appropriate for you to be devoting to certain phone activities and leave it at that. If you’re constantly picking up your phone to distract yourself, get in touch with what you’re avoiding. If you address the root cause of your stress, you’re less likely to need to escape reality.
Other useful strategies to reduce your phone’s impact on your anxiety is to turn off the sound. Notifications are not emergencies and they don’t need to be tended to in the exact moment your phone dings. You can set certain chats to silent, set a do not disturb schedule, or move the app with a bunch of notification flags off the main page if it causes too much stress.
Too Many Commitments
Take a glance at your calendar; how much of your time is devoted to rest and taking care of yourself? Looking at a packed calendar might give you an impression of being productive, but there is probably a part of you stressed about how to get it all done. If you’re always on the run, you’re missing out on the present moment (a place where anxiety can’t thrive). You only have 100 percent of your energy, so it is essential that you use it wisely.
What to do about it?
Treat your energy like it is money. Ask yourself, “do I have enough to spend on this?” It’s easy to second guess if something is worth spending our money on, but we don’t honor our energy the same way. Budget your time appropriately and make sure you invest equally in things that re-energize you so that overcommitting doesn’t drain you.
Sedentary Lifestyle
Our world is becoming increasingly more convenient. Social connection is a click away, our dinner is delivered to our doorstep, we travel distances that require a vehicle, and it’s hard not to get sucked into a Netflix binge. While the convenience is nice, it is also having a detrimental effect on our mental health. Physical activity releases chemicals in our brain that make us feel good. Additionally, getting into our body is a great opportunity to get out of our heads.
What to do about it?
When we stop viewing physical activity as something to do at scheduled times (such as a spin class at the gym) and focus on incorporating movement throughout the day, we will be on our way to feeling better. While a hardcore gym session isn’t for everyone, walking around the house while you’re on the phone, or marching in place during commercial breaks, 10 minutes of standing yoga on lunch, are things that can make a big difference. When your fitness tracking watch tells you to move, take it seriously. A couple minutes of movement or stretching every hour adds up!
Caffeine
Nervousness, fast heart rate, shakiness… is it anxiety or too much caffeine? The side effects are similar and your brain may not be able to tell the difference. Research has continued to show that caffeine mimics and amplifies anxiety symptoms. People with Generalized Anxiety Disorder, Panic Disorder, and Social Anxiety are more sensitive to the increased effect.
What to do about it?
Know your limits. Research by Dr. Susan Bowling and the Cleveland Clinic shows that drinking more than 200mg of caffeine (about two cups of coffee) can increase anxiety symptoms and the likelihood of a panic attack in those who are disposed to an anxiety disorder. Track your caffeine intake and anxiety levels for a couple of weeks and see if you notice any patterns. Remember coffee isn’t the only culprit; chocolate, sodas, and some teas also contain caffeine. Finally, try to not to consume caffeine in the evening to avoid it messing with your sleep habits, and opt for decaf if you want something warm.
Being anxious is uncomfortable. Click here to learn more about how therapy can help you get control of your anxious mind!