18 everyday things that could trigger anxiety

Intense heat can make anyone irritable. It dehydrates you, drains your energy and destroys your ability to focus. Sweltering temperatures can also speed up your breathing and your heart rate – symptoms that are reminiscent of a panic attack, says psychiatrist Beth Salcedo, MD. And once your body notices these physiological symptoms, you may start feeling anxious and experience actual panic. If that happens, take a few calming breaths and get somewhere you can cool off.

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We’ve all been there. Missing an occasional exercise session is nothing to panic about, but if you regularly struggle to stick to a schedule, it could be messing with your mood. After all, physical activity boosts mental health in a variety of ways, including potentially warding off symptoms of depression and anxiety, according to a meta-analysis published in Cochrane Systematic Review.

Tonight you’ve got to prepare for a big project at work, pick up the kids from soccer, clean the house from top to bottom, and make cookies for the school bake sale. Sound familiar? “Overscheduling yourself typically leads to excessive stress, which is a setup for anxiety,” Dr Salcedo says. Try to be honest with yourself (and others) about what you can realistically handle and how much time you’ll need to get it done.

A little “me time” is a good thing – but make sure you’re getting in some breaks with loved ones, too. “I always say anxiety loves to fill up an empty room,” Dr Salcedo says. “If you’re unoccupied, your anxiety has space to grow.” If being alone makes you feel uneasy, distract yourself by making plans with a friend.

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Even if you’re not the outdoorsy type, it’s good to get a little fresh air once in a while. In fact, a 2019 experiment published in the journal Scientific Reports found that spending time in nature can boost your physical and mental energy by as much as 40 percent while spending time inside has the opposite effect. Plus, sunlight provides us with vitamin D, which some research shows protects against depression. Stuck indoors? Surround yourself with a few plants or even photos of nature.

Are you that person who’s always texting to say they’re 15 minutes late? Not planning enough time to get to your destination can take a serious toll on your mental health. “People who chronically run late are often scattered and anxious as a result,” Dr Salcedo says. Try this: Plan to be everywhere 15 minutes early, whether you’re catching a train or visiting a friend.

It’s an endless cycle: Stress and anxiety can cause sleeping problems, but a lack of sleep can also cause anxiety, according to the ADAA. Plus, if insomnia becomes chronic, the ADAA says it can increase a person’s risk of developing depression or anxiety disorders. Some options to help calm your brain before going to bed include reading a book, meditating for a few minutes, or writing down your to-do list for the next day. If all else fails and you still struggle to sleep, you may want to see a specialist, who can help you get back to a healthy sleep schedule.

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Sure, loud noises and pushy crowds can leave you stressed. But even if the chaos of urban life doesn’t bother you, the air you breathe could still be to blame for your increased stress or discomfort. In a study published in British Medical Journal, researchers looked at more than 71,000 women and found that those who were living 50 to 200 metres from a major roadway were more likely to experience anxiety than those who lived more than 200 metres away – and they speculate that air pollution was to blame.

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A messy home can seem like no big deal, but it might actually be a sneaky source of your anxiety. Research from 2019 published in the journal Building and Environment shows physical environments influence our emotions and behaviours. And a 2009 analysis of 60 spouses from Personality and Social Psychology Bulletin found that mothers with a cluttered home had higher levels of the stress hormone cortisol. Plus, mess causes stress, as it can leave you drained, unable to focus and unable to relax, all of which can add up to anxiety. Our environment is important for our mental state, so keep your place organised and tidy to avoid any unnecessary tension. A study in the Journal of Neuroscience found that, in a clutter-free environment, participants were more focused, more productive, and less irritable.

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Source: RD.com