Anxiety is a common mental health issue that affects millions of people worldwide. While it is normal to experience feelings of anxiety from time to time, chronic or severe anxiety can have a significant impact on a person’s quality of life. In order to effectively manage anxiety, it is important to understand what factors can make it worse. In this blog post, we will explore some common triggers that can exacerbate anxiety and offer tips on how to cope with these challenges.
One factor that can make anxiety worse is stress. When we are under high levels of stress, our bodies release cortisol, also known as the stress hormone. Elevated cortisol levels can trigger feelings of anxiety and make existing symptoms more intense. To combat this, it is important to practice stress-reducing techniques such as deep breathing exercises, meditation, or yoga. Additionally, engaging in regular physical activity can help reduce stress and improve overall mental health.
Another common trigger for worsening anxiety is lack of sleep. Sleep plays a crucial role in regulating our emotions and managing stress levels. When we are sleep deprived, our bodies are unable to function optimally, leading to increased feelings of anxiety and irritability. To improve sleep quality and reduce anxiety symptoms, it is essential to establish a consistent bedtime routine, limit screen time before bed, and create a relaxing environment conducive to restful sleep.
Social isolation can also contribute to worsening anxiety symptoms. Humans are social beings by nature, and having strong social connections has been shown to have a positive impact on mental health. When we feel lonely or isolated, our risk for developing or exacerbating anxiety increases. To combat feelings of loneliness and isolation, it is important to reach out to friends and family members for support, join community groups or clubs, or consider seeking therapy from a licensed professional.
Additionally, substance abuse can significantly worsen anxiety symptoms. Alcohol and drugs may provide temporary relief from anxious thoughts and feelings but ultimately contribute to a vicious cycle of dependency and increased anxiety levels. It is important to avoid self-medicating with substances and seek healthier coping mechanisms such as therapy, exercise, mindfulness practices, or prescribed medication under the guidance of a healthcare provider.
Finally, negative thought patterns and rumination can fuel anxious thoughts and behaviors. When we constantly dwell on worst-case scenarios or engage in self-critical thinking patterns, our brains become wired for negativity which perpetuates feelings of anxiety. Cognitive-behavioral therapy (CBT) can be an effective tool for challenging irrational thoughts and replacing them with more balanced perspectives.
In conclusion, understanding what makes anxiety worse is crucial for effectively managing this common mental health condition. By addressing triggers such as stress, lack of sleep, social isolation substance abuse, and negative thought patterns head-on through healthy coping mechanisms like therapy, mindfulness practices, and social connection, you can take control of your mental well-being and lead a more fulfilling life free from the grips of excessive worry and fear.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Josh Zettel, BA (Hons), MA, RP (Qualifying) CCC, or another Kitchener therapist at CARESPACE. We are happy to listen and are here to help!
