Anxiety is a common but unwelcome feeling that many people experience. Natasha Reynolds, a psychotherapist, compares it to a smoke alarm, alerting us to actual danger but also going off in response to things that are not actually harmful. When the smoke alarm of anxiety goes off frequently, it may be a sign to seek support and develop tools to manage stress. Common thoughts, behaviors, and actions can trigger anxiety more often than necessary. One such behavior is black-and-white thinking, where situations are seen as either good or bad without considering the gray areas, leading to unnecessary stress and anxiety.
Avoidance is another behavior that can worsen anxiety. By avoiding situations, places, or people that trigger anxiety, individuals inadvertently fuel the cycle of anxiety and reinforce the bodily response, leading to increased anxiety over time. Instead of avoiding situations, therapists recommend incrementally approaching them to gradually reduce anxiety and discomfort. Seeking reassurance from others or constantly googling health symptoms can also contribute to anxiety in the long term, creating a negative feedback loop that requires constant reassurance to feel okay.
Catastrophizing, or thinking about worst-case scenarios and believing they are likely to occur, can exacerbate anxiety. Challenging catastrophic thoughts and considering actionable ways to cope with challenging situations can help reduce anxiety. Negative self-talk, such as telling oneself they are not good enough, can also add to anxiety. People-pleasing, particularly putting others’ needs above one’s own, can also fuel anxiety and create feelings of self-neglect. Addressing these anxiety-inducing habits involves practicing grounding skills, mindfulness, and belly breathing to bring a sense of calm and ease during moments of anxiety.
Recognizing anxiety-inducing behaviors, naming them when they occur, and shifting focus to the present moment can help individuals become aware of their thought patterns and distance themselves from unhelpful thoughts. Seeking professional help from a therapist can also be beneficial in understanding underlying emotions that may be contributing to anxiety. Therapy can help individuals better understand themselves, their emotions, and the reasons behind their actions. Online databases like Psychology Today and Inclusive Therapists can help individuals find therapists near their area to seek professional help in managing anxiety and addressing underlying issues contributing to their emotional distress.
