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Last updated on September 2, 2024 by Randy Withers
Anxiety is something that affects many people and can have a negative impact on your quality of life if you experience it yourself. There is a lot of good advice on how to develop coping skills when you have anxiety, and it is widely accepted that you can overcome anxiety through therapy.
Despite this, there are times when we, as human beings, ignore what we have taught or make so-called anxiety mistakes that simply end up making things worse.
You may know what might help, but you’ll still find yourself doing the opposite because anxiety makes it difficult to think clearly.
Sometimes, in your search for quick relief, you may make decisions that seem good at the time, but actually set you back. In this article, we will go over some of the mistakes to avoid when you have anxiety.
5 anxiety mistakes to avoid
1 – Repress your anxiety
One of the biggest mistakes people make when dealing with anxiety is trying to ignore it or push it away, which is understandable. You don’t want to feel anxious, so you hope that if you don’t think about it, it will just go away.
But unfortunately, this usually makes things worse. When you ignore anxiety, you’re not actually solving the problem. Instead, it can build up over time, sometimes making you feel even more anxious or causing physical symptoms like headaches or stomachaches.
Trying to suppress anxiety often creates a vicious cycle. The more you push it down, the stronger it can become, showing up when you least expect it and making it even harder to concentrate or enjoy life.
A better way to deal with anxiety is to recognize it when it arises. You don’t need to think about it too much, but simply noticing and accepting that you’re feeling anxious can help. Activities like mindfulness or journaling can help you understand your anxiety without judging yourself.
2 – Self-medicate
Another mistake people often make when dealing with anxiety is turning to unhealthy habits like drinking, using drugs, or overeat. It’s tempting to reach for something that will give you quick relief when you’re feeling stressed, but these behaviors can lead to bigger problems.
What starts out as a way to relieve stress can lead to health problems, strained relationships, and even more intense anxiety down the road. They provide no real solutions and can make you feel even more out of control.
Instead of looking for self-medication options, find non-destructive ways to cope. It’s important to find healthier ways to cope with anxiety. For example, exercise is a great way to relieve stress and improve your mood. Even taking a short walk can help.
3 – Isolate yourself from people
Another anxiety mistake many people make is withdrawing from others and engaging in other self-isolating behaviors. Social situations can sometimes seem overwhelming and it can be comforting to be left alone. However, isolation can make anxiety worse.
It’s easy to get stuck in your own head when you isolate yourself. Being around other people can keep some of the anxiety and stressful thoughts away. Instead of isolating yourself, try to stay in touch with the people who care about you, even in small ways. You don’t have to be very sociable, but maintaining some connection is important.
Instead of isolating yourself, try to stay in touch with the people who care about you, even in small ways. You don’t have to be very sociable, but do maintain some connection. Even a quick text message to check in and say «Hi» is a good way to feel connected to your loved ones.
However, try to get out and see other people, as being around other people can distract you from your worries and remind you that you are not alone. If dating is too difficult for you, consider joining a support group where you can meet other people who understand what you’re going through.
4 – Expect quick solutions
A common mistake people make when dealing with anxiety is expecting quick fixes. Of course, it’s natural to want anxiety to go away so you can get on with your life when you feel anxious.
The reality is that anxiety doesn’t usually go away overnight, and relying on quick fixes can leave you feeling disappointed when they don’t work for long.
Managing anxiety often requires time and consistent effort, so quick fixes don’t really solve the problem, even if you feel better for the moment. If you fall into the habit of expecting quick fixes, a cycle forms where you feel better for a minute and then feel discouraged because the problem keeps coming back.
Focus on developing healthy habits that support your mental health over time rather than looking for instant solutions. Things like exercising regularly, eating well, getting enough sleep, and practicing mindfulness can help reduce anxiety, but they take time to show results.
5 – Not getting professional help
One of the biggest mistakes people make when dealing with anxiety is not get professional help. It’s easy to think that you should be able to handle it on your own or that it’s not serious enough to see a therapist or doctor.
You may feel like you should suck it up or worry about what others might think if you ask for help. But trying to manage anxiety without any professional support can make things difficult and prevent you from getting the help you really need.
Therapists and counselors are there to help you understand your anxiety and find ways to manage it effectively and can provide you with strategies and treatments that are proven to work.
Final thoughts
Managing anxiety involves more than just managing symptoms; It requires avoiding common mistakes that can exacerbate the condition. Recognizing and avoiding these anxiety mistakes is crucial to improving your mental well-being. Every mistake—whether suppressing anxiety, self-medicating, isolating yourself, expecting quick fixes, or avoiding professional help—can slow your progress and increase your stress.
Instead of falling into these traps, focus on acknowledging your anxiety, finding healthier coping mechanisms, maintaining social connections, and investing in long-term strategies for mental health.
Understanding why these mistakes can be harmful helps develop more effective approaches to managing anxiety. By adopting strategies that address root causes and seeking support when necessary, you can build a more resilient and balanced approach to mental health.
Remember, progress takes time and being aware of these common mistakes will guide you toward more sustainable and positive results.
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