Last Updated on 3 months ago by Donna Novak, Psy.D.
If you’re living with anxiety symptoms, you already know how relentless they can feel. It’s the companion you never invited. It’s the weight on your shoulders you can’t seem to shake. It can knock you off your feet and quite literally knock the wind right out of you. And it can sometimes strike out of nowhere.
Anxiety is a common mental health issue that affects millions of people worldwide. It can manifest in various ways, from generalized anxiety disorder to social anxiety, panic disorder, or specific phobias. While it’s helpful to focus on what you should do to manage anxiety, it’s equally important to recognize the actions and behaviors that can exacerbate what you’re feeling.
In this blog, we explore 14 things you most definitely DON’T want to do if you have anxiety, as well as the alternatives to help you lead a calmer, more fulfilling life.
What Are Common Anxiety Symptoms?
Before diving into the list, it helps to understand what anxiety actually looks and feels like. Anxiety symptoms can show up differently for everyone, but some of the most common include:
- Persistent worry or racing thoughts that are hard to turn off
- Restlessness or feeling on edge
- Difficulty concentrating or mind going blank
- Physical symptoms like a racing heart, tight chest, shortness of breath, or sweating
- Trouble sleeping or staying asleep
- Muscle tension or headaches
- Avoiding situations or places that trigger anxious feelings
- Irritability or feeling easily overwhelmed
Recognizing your own anxiety symptoms is an important first step. The more aware you are of how anxiety shows up for you personally, the easier it becomes to catch it early and respond in a way that actually helps.
Panic Attack vs. Anxiety Attack: What’s the Difference?
This is one of the most common questions people ask our Simi Valley therapists, and it’s worth clearing up. While the terms are often used interchangeably, they’re not quite the same thing.
An anxiety attack typically builds gradually in response to a stressor or perceived threat. It tends to feel like an escalation of the anxiety symptoms you’re already experiencing: mounting worry, tension, or dread that intensifies over time.
A panic attack comes on suddenly and intensely, usually with no obvious trigger. This can manifest in a racing heart, chest pain, dizziness, shortness of breath, tingling sensations, and an overwhelming sense of dread or fear of losing control. Panic attacks usually peak within 10 minutes and then subside.
Both experiences are real and distressing. If you’re having frequent panic attacks or struggling to tell what’s happening in your body, working with a therapist can help you understand what you’re experiencing and build the tools to manage it.
14 Things NOT To Do If You Have Anxiety
1. Neglecting Self-Care
Neglecting self-care is one of the most detrimental things you can do when you have anxiety. Skipping meals, not getting enough sleep, and not taking time for yourself can all increase your stress levels and worsen your anxiety symptoms. Prioritize self-care by establishing a routine that includes proper nutrition, exercise, and relaxation techniques.
2. Avoiding Professional Help
One of the most significant mistakes individuals with anxiety make is avoiding professional help. Anxiety is a treatable condition and mental health professionals can provide valuable tools and strategies to manage it effectively.
At Simi Psychological Group, our team of therapists understand just how hard it is when you’re living with anxiety. Therapy for anxiety is meant to help you gain insight into what your body is trying to tell you. To learn more about when to seek professional help for anxiety, check out our blog post here.
Anxiety treatment in Simi Valley can truly help you reclaim your life. Don’t let social pressure or fear prevent you from getting the help you need.
3. Suppressing Emotions
Suppressing your emotions is a common coping mechanism for anxiety, but it can be counterproductive in the long run. Trying to bottle up your feelings can lead to increased stress and anxiety. Instead, allow yourself to feel and express your emotions in healthy ways, such as talking to a friend or journaling.
4. Isolating Yourself
We get it. When you’re feeling overwhelmed and anxious, the thought of being around others seems impossible. Isolation can be comforting when you struggle with anxiety, as it provides a sense of control over your environment.
However, excessive isolation can lead to feelings of loneliness and worsen anxiety. It also reinforces anxious thoughts and feelings.
Make an effort to maintain social connections and reach out to friends and family when needed. Doing so goes a long way in reducing that sense of isolation and reminding you that support is available. Read our blog on managing anxiety at social gatherings here.
5. Overusing Stimulants
It may or may not be something that people with anxiety are aware of, but stimulants like caffeine and nicotine can exacerbate anxiety symptoms. They can increase heart rate, trigger restlessness, and interfere with sleep patterns. Limit your intake of these substances and consider alternatives like herbal tea or decaffeinated coffee.
6. Dwelling on the Past or Future
Anxiety often causes people to dwell on past mistakes or worry excessively about the future. This habit of overthinking can be exhausting and fuel anxiety. Ruminating on past mistakes or traumatic events only intensifies anxiety symptoms. It’s important to acknowledge your past but focus on the present and future. Practice mindfulness and focus on the present moment to reduce anxiety’s grip on your thoughts.
At Simi Psychological Group, we can help you break free from the grip of past anxieties. Our anxiety therapists work with you to see the whole picture, because one area of life affects all of the others.
7. Catastrophizing
Catastrophizing involves imagining the worst possible outcomes in any situation. While it’s easy to fall into this trap, this negative thinking pattern can intensify anxiety and make you more risk-averse. Challenge these thoughts with evidence-based thinking and consider seeking therapy to learn effective cognitive-behavioral techniques. At Simi Psychological Group, we offer anxiety therapy and other services aimed at helping you live your best life.
8. Excessive News Consumption
In today’s digital age, the constant stream of news can be overwhelming and anxiety-inducing. Avoid the urge to obsessively consume news, especially when it relates to distressing events. Limit your exposure and choose reliable sources to stay informed without becoming overwhelmed.
9. Avoiding Challenges
Avoiding challenging situations or tasks can provide temporary relief from anxiety, but it reinforces avoidance behavior in the long run. Gradually confront your fears and challenges, seeking support if necessary. This exposure can help you build resilience and reduce anxiety over time. If avoidant behaviors are getting in the way of your daily life, anxiety therapy can help you work through them with the right support.
10. Self-Medicating with Substances
Self-medicating with alcohol or drugs may seem like a quick fix for anxiety, but it can lead to a vicious cycle of dependency and increased anxiety. These substances can provide temporary relief but often lead to increased anxiety in the long run.
Seek healthier coping mechanisms instead — like meditation, movement, or hobbies you enjoy. Below are a few simple ones to try.
Breathing exercises for anxiety:
- Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 4-5 times.
- 4-7-8 Breathing: Inhale for 4 counts, hold for 7, exhale slowly for 8. The extended exhale signals safety to your nervous system.
- Diaphragmatic Breathing: Place one hand on your chest and one on your belly. Breathe in through your nose letting your belly rise, then exhale slowly through your mouth.
11. Comparing Yourself to Others
With social media playing such a huge role in our lives, comparing ourselves to others is almost second nature. However, constantly comparing yourself to others only fuels feelings of inadequacy and insecurity, contributing to anxiety. Everyone’s journey is unique, and external appearances can be deceiving. Focus on your progress and personal growth instead of comparing yourself to others.
12. Ignoring Physical Health
Your physical health has a direct impact on your mental well-being. Neglecting exercise, a balanced diet, and adequate sleep can worsen anxiety symptoms. Regular physical activity releases endorphins, which can boost your mood, while a healthy diet and sufficient rest can help regulate your body’s stress responses.
13. Overloading Your Schedule
A hectic schedule with no time for relaxation or downtime can intensify anxiety. Avoid overcommitting yourself and prioritize your mental well-being by scheduling breaks and leisure activities. Remember that it is not only okay but necessary to set boundaries and say “no” to things in order to maintain balance and prevent burnout.
14. Allowing Negative Self-Talk
Be mindful of your inner dialogue. Negative self-talk can be a destructive force in the lives of those with anxiety. Challenge and reframe negative thoughts with positive affirmations and self-compassion. Consider practicing mindfulness and meditation to gain more control over your inner dialogue. Professional support with an anxiety therapist can be an invaluable resource for changing these harmful thinking patterns.
Anxiety doesn’t have to run the show.
Our therapists in Simi Valley are here to help you understand what’s driving your anxiety and build real tools to manage it.
“Anxiety has a way of convincing you that the feeling will last forever. One of the first things I help clients understand is that anxiety is a wave: it rises, it peaks, and it passes. Learning to work with that wave instead of fighting it is where the real shift begins.” — Dr. Donna Novak, Founder of Simi Psychological Group
Managing Anxiety Doesn’t Have to Be a Solo Journey
Living with anxiety can be challenging, but avoiding these 14 common pitfalls can significantly improve your ability to manage and ultimately overcome it. Prioritize self-care, seek professional help, and develop healthy coping mechanisms to manage anxiety effectively. Remember that recovery is a journey, and it’s okay to seek support and make gradual changes. By avoiding these harmful behaviors and adopting healthier strategies, you can take control of your anxiety and work towards a happier and more fulfilling life.
If you’re looking for support, our team at Simi Valley team specializes in anxiety treatment and is here to support you in your journey towards optimal mental health and emotional wellness. Reach out or give us a call at (805) 842-1994 for a free consultation. We’re excited to help you.
Dr. Novak is the group practice owner and licensed psychologist at Simi Psychological Group a therapy practice in Simi Valley, California. Simi Psychological Group offers a variety of services including trauma therapy, couples therapy, anxiety therapy, teen therapy, and more. Simi Psychological Group emphasizes the importance of creating real change by making sure to get to the root of your struggles.
