The 4 main habits that produce anxiety

One of the reasons that problems due to excessive anxiety are such a widespread problem in the population is because there are a wide variety of situations that can fuel this type of discomfort.

Indeed, during the consultation of psychologists, it is frequent to meet people who reinforce and perpetuate their anxiety without realizing it, simply reproducing in their daily life a series of routines which favor the appearance of this phenomenon.

Here we will see a summary of the main habits that can cause anxiety without you realizing it.

    Habits that promote the onset of anxiety

    These are routines and habits that many people reproduce on a daily basis without realizing that they promote the development of too high levels of anxiety (with the problems that this causes).

    1. Consume addictive substances

    There is ample evidence that the use of potentially addictive substances (whether legal or illegal) is associated with a greater propensity to develop anxiety problems.

    It’s not just that those who experience more stress and anxiety are more likely to come closer to the world of drugs: habit of consuming – assumes a time bomb in its emotional implicationsAnd before most people even notice they have an addiction problem, they become more anxious.

    2. Not getting enough sleep

    The quality of sleep is one of the first aspects of life that suffers from stress, and at the same time, not properly controlling the schedule we follow for sleeping, promotes the appearance and maintenance of high levels. anxiety. As in many other cases related to stress and anxiety, there is a vicious circle which, at some point, is difficult to undo without psychotherapeutic help.

    Indeed, the simple fact of sleeping badly or not getting enough sleep for several days in a row (or almost) produces such physical and psychological wear and tear that we are much more exposed to the challenges of daily life that overwhelm us.

    For example, sleeping less than 6 hours for two consecutive days is known to reduce working memory performance by more than 30%. Fortunately, by regaining a good sleep schedule, these cognitive skills recover, but until that happens, we are much more likely to express frustration, clumsiness, and irritability.

      3. Make worries a hobby

      There are many people who they get into the habit of turning their heads around anything that worries them.

      For example, spending days spending several hours reading on the Internet about possible illnesses they may have, discovering the symptoms of these pathologies, wondering if they correspond to what they experience in their daily life, etc.

      Another example would be someone who has to take exams throughout the academic year and instead of studying regularly, he spends a lot of time thinking about when he should start reading his grades. Yes or yes so as not to fail, or even look back to like the note that you will never be able to get there for not starting to prepare before.

      It is a type of habit that results in two psychological phenomena that increase anxiety levels. On the one hand, psychological rumination, Which consists of developing a propensity to undergo recurring intrusive thoughts, which disturb us and hold our attention.

      On the other, the paralysis of analysis, Which consists in fixing not to move from theory to practice, for fear of facing emotionally painful situations in which what we feared is confirmed and which until then were limited only to the world of our thoughts and our imagination.

      Both act as an excuse that keeps us from facing our problem and trying to resolve it constructively.

      4. Spend our free time without moving

      A sedentary lifestyle increases anxiety. There are several explanations that attempt to put into words the psychological mechanism by which this occurs, but it is most likely a complex and multicausal phenomenon.

      On the one hand, not moving too much increases the chances of not interacting much with others, and given that social isolation promotes the onset of depressive symptomsAnd this depression often overlaps with anxiety, it makes sense for that to happen.

      On the other hand, a sedentary lifestyle makes you more likely to develop unhealthy routines, which help increase anxiety levels.

      A body that develops inflammatory processes due to wear and tear, for example, is more vulnerable to psychological disorders, because the body is too busy with the most urgent “fronts” to worry about medium and long term well-being. .

      Are you looking for psychological assistance in the face of anxiety?

      If in your daily life you notice discomfort due to anxiety and you want professional help to overcome this problem, contact us. Fr Advanced psychologists we have been helping people for two decades with our psychotherapy services, and today we offer them both in person at our center in Madrid and via online video calls. On this page you can see our contact details.

      Bibliographical references:

      • American Psychiatric Association -APA- (2014). DSM-5. Diagnostic and Statistical Manual of Mental Disorders. Madrid: Panamericana.
      • Balaban, CD; Thayer, JF (2001). Neurological basis of balance-anxiety links. J Anxiety disorder. 15 (1-2): pages 53 to 79.
      • Joormann, J .; Dkane, M .; Gotlib, IH (2006). Adaptive and maladaptive components of the rumie? Diagnostic specificity and relationship with depressive bias. Behavioral therapy. 37 (3): pages 269 to 280.
      • Rodríguez Biglieri, R. and Vetere, G. (2011). Manual of Cognitive Behavioral Therapy for Anxiety Disorders. Buenos Aires: Polemos.
      • Sylvers, P .; Lilienfeld, SO; LaPrairie, JL (2011). Differences between fear and anxiety about traits: implications for psychopathology. Journal of clinical psychology. 31 (1): pages 122 to 137.

      Leave a Comment