Ethel & Noble

In this post. I have highlighted a few factors that can worsen anxiety and related symptoms. If you are feeling anxious. I hope this allows you to make informed choices on how to practice healthy self-care.

1. Not Moving Your Body:
When we feel anxious, exercise often seems like the last thing we want to do, but there is strong evidence that regular activity has a positive impact on the pathophysiological process of anxiety.
Ways to move your body:
• Go for a walk outside
• Do chores around the house
•Go for a bike ride
•Follow a home workout video on Youtube
• Play with your kids
•Dance

2. Lack of Sun Exposure:
Sunlight triggers the release of serotonin and provides our bodies with vitamin D. Both are important molecules that play a role in modulating mood. If you are experiencing anxiety, a dip in serotonin levels may pose a higher risk of exacerbated symptoms.
Tips to get more sun exposure:
• Schedule time to go outside for 10 minutes
every day (lunch breaks are easiest)
• Enjoy a cup of coffee in the morning
sunlight
• Place your desk by a window (make sure to apply sunscreen).
•If you live in a place that does not get a lot of sun, look into light therapy options. Consult with a professional first.

3. Excessive Time on Social Media:
Although we are social creatures, ironically, excessive time on social media (platforms that make us feel more connected) leads to exacerbated feelings of anxiety. One reason can be comparing other people’s ‘highlight reel’ with our lives. This leads to feelings of inadequacy about your life and a fear of missing out.
Tips to tame your social media usage:
• Enjoy a phone-free meal.
• Use apps that help limit your social media
usage
• Set a time-limit reminder on Instagram
• Leave your phone outside your bedroom at
night.

4. High Sugar Intake:
Sugar intake provides a quick energy boost, but once it peaks, blood sugar drops quickly which leads to low mood and lethargy. In addition, high amounts of sugar consumption lead to continual boosts and drops in blood sugar levels. This activates adrenalin and cortisol release in the bloodstream which worsens symptoms of anxiety.
How to Watch Your Sugar Intake:
•Replace dessert with fresh/frozen fruits.
•Compare food labels and select products with the lowest amounts of added sugar.
• Cut back drinks with high sugar content.
• Limit your sugary food portions. Have it in
moderation and consume it mindfully.
If you love dessert, it is okay to indulge now and then. However, if your anxiety is high, it may not be helpful to eat a tub of ice cream. Balance is key here.

5. Not Hydrating Enough:
Multiple studies have found a link between dehydration and an increased risk of anxiety symptoms. Dehydration saps the brain’s energy. Without proper fuel, the brain fails to function adequately and combat racing thoughts and overthinking.
Tips to Stay Hydrated:
• Drink a glass of water first thing in the
morning.
• Carry a water bottle with you everywhere.
• Make it interesting add flavor, try
carbonated water
• Sip before snacking!

6. Caffeine:
Caffeine in small amounts is okay, but since caffeine stimulates the central nervous system, excessive intake can lead to jitters, heart palpitations, and insomnia. If you are already feeling anxious, you might notice your symptoms intensify after caffeine
due to the overlap.
Tips:
•Pay attention to how much caffeine you consume every day
• Cut back gradually-baby steps!
• Try decaf when you feel anxious
• Substitute herbal tea for caffeine

7. Poor Sleep:
It is already difficult to sleep when we are feeling anxious. However, research shows that sleep deprivation can worsen anxiety, spurring a negative cycle of anxiety symptoms and insomnia. For this reason, if you are experiencing anxiety, do your best to practice good sleep hygiene and practice self-compassion when it does not work out as you expected.
How to improve sleep hygiene:
• Try not to stress out about falling asleep.
• This reinforces a sense of dread and the
negative thoughts lead to further anxiety.
• Find a relaxing activity to do before sleep-
take a bath, read a book, practice meditation
• Reduce irregular daytime naps
• Establish a regular sleeping pattern

8. A Lack of Healthy Boundaries:
Always saying ‘yes’ to things can lead to overwhelm and exacerbate feelings of anxiety. To protect your energy and peace of mind, allow yourself to say ‘no’ to things you do not want to do. A harsh effect of anxiety is that it reduces our confidence and scrambles our sense of self, Poor boundaries worsen this symptom because we tend to start second-guessing our words and actions even more.
Boundaries can sound like:
• “Thank you for the invite. I won’t be able to
make it this time. I’d love to catch up another time!”
• “I wish, but given my current workload, I won’t be able to help you right now. I hope you can understand.”
“I am not in the mood for that, but I hope you have the best time!”

BACK TO YOU
Please keep in mind that this is not an exhaustive list and there are other, albeit less common factors that may lead to heightened anxiety. What are some things that exacerbate your anxiety?