5 Tiny Habits That May Be Making Your Anxiety Worse

Have you ever wondered why you still feel anxious or on edge, even when nothing appears to be wrong?

Sometimes, anxiety isn’t caused by one major event. Small things you do every day may be keeping your nervous system on high alert without you realising it.

What you watch, what you read and even how you respond to uncomfortable feelings can influence how settled or activated your body feels.

In this article, I’ll share five tiny habits that may be making your anxiety worse, along with some gentle changes that can help you feel calmer and safer in your body.

These are changes that helped me during my own experience with anxiety and panic attacks, and they’re also strategies I share with my private clients.

1. Consuming Distressing Content Without Noticing Its Effect

We’re constantly exposed to stories about accidents, illness, violence and other frightening experiences.

You may encounter them while:

• Watching the news
• Scrolling through social media
• Listening to the radio in your car
• Watching reality television
• Reading posts in online support groups

You may logically understand that these events are not happening to you. But your body can still respond emotionally to what you see and hear.

You might notice your muscles tightening, your heart beating faster or a heavy feeling developing in your chest. You may begin worrying about something similar happening to you or someone you love.

This is one of the everyday habits that can make anxiety worse because your body becomes activated—even though you may be sitting safely at home.

How distressing content can leave you feeling anxious

When you watch a distressing news story, your body may react with fear, sadness, anger or helplessness. But before you have time to process that emotional response, the story ends and another one begins.

You continue scrolling or watching, while your body remains activated.

After repeatedly absorbing frightening or upsetting information, you may feel:

• Tense or restless
• Emotionally overwhelmed
• Unable to switch off
• More fearful about the future
• Constantly on edge
• Anxious without understanding why
• Unable to sleep properly

This doesn’t mean you need to ignore everything happening in the world. It simply means becoming more aware of how particular content affects you.

2. Ignoring What Increases Your Anxiety

It’s easy to consume content automatically. You open an app, begin scrolling and don’t notice how you feel until you’re already overwhelmed.

Try pausing occasionally and asking yourself:

Does this make my body feel safer, or does it make me feel more on edge?

Notice what happens in your body after you watch, read or listen to something. Does your jaw tighten? Does your breathing change? Does your stomach feel unsettled?

This awareness gives you an opportunity to make a conscious choice.

You may decide to unfollow an account, leave a Facebook group or limit how often you watch the news. You’re not being selfish or uninformed. You’re recognising what your nervous system can manage at this particular time.

Why I Became More Careful About the Anxiety Stories I Read

I’m part of an anxiety support group on Facebook. Even though I’m an anxiety therapist and have done a great deal of work around my own anxiety, some posts can still affect me.

When someone describes their panic or anxiety symptoms in detail, I sometimes notice my body responding as though I’m back in that experience myself.

Because I’m aware of this reaction, I don’t read every post or visit the group as frequently. I can recognise when something isn’t supportive for me and choose to step away.

You can give yourself permission to do the same

3. Continuing to Engage With Triggering Content

Another habit that may be keeping you anxious is continuing to consume content even after you notice that it’s affecting you.

You don’t need to avoid everything forever. However, if your body already feels overwhelmed, it may not be the right time to expose yourself to even more distressing information.

Creating space from triggering content can give your nervous system an opportunity to settle.

Start with a short break. Put your phone down for 30 minutes or turn off the news for the evening. As you become more comfortable, you can gradually extend that time.

Instead of simply trying not to check your phone, choose another activity that feels calming or enjoyable, such as:

• Going for a walk
• Listening to music
• Spending time with your dog
• Cooking a meal
• Sitting outside
• Calling someone who helps you feel supported
• Doing something creative

You may still notice the urge to check what other people are posting. Rather than criticising yourself, acknowledge the urge and gently choose something else.

These small, repeated choices can support nervous system regulation and help reduce unnecessary anxiety over time.

4.Overriding What Your Body Is Telling You

When anxiety appears, your first response may be to push it away.

You might tell yourself:

• “I shouldn’t feel like this.”
• “There’s nothing wrong, so I need to stop.”
• “I just have to get on with it.”
• “Why can’t I control this?”

Unfortunately, putting pressure on yourself to stop feeling anxious can create even more tension.

You’re not only experiencing uncomfortable sensations—you’re also fighting against them and judging yourself for having them.

Instead of immediately trying to make anxiety disappear, pause and ask:

What am I noticing in my body right now?

Perhaps your chest feels tight. Your hands may be shaky, your stomach may feel unsettled or your muscles may be bracing.

These sensations don’t mean you’re doing anything wrong. They’re signals that your body may be feeling threatened, overwhelmed or in need of support.

Listening to your body doesn’t mean allowing anxiety to control you. It means noticing what’s happening before deciding what you need.

If anxiety symptoms are new, severe or worrying, it’s also important to speak with a qualified healthcare professional to rule out any underlying medical causes.

5. Fighting Every Anxious Feeling

Many people believe they have to get rid of anxiety as quickly as possible.

But the harder you fight an anxious sensation, the more attention and urgency you may give it. This can leave your body feeling as though something dangerous is happening.

Try allowing the feeling to be present for a moment without judging it or demanding that it disappear.

You could say to yourself:

“I notice tightness in my chest.”

“My hands feel shaky right now.”

“My body is feeling anxious, and I can stay with it gently.”

You don’t have to analyse the feeling or force yourself to remain with something that feels overwhelming. Simply noticing it with curiosity can be a helpful first step.

Learning to ride the wave of emotion

Emotions often move like waves. They rise, reach a peak and gradually soften.

When it feels manageable, see if you can notice the sensations without immediately escaping, suppressing or fighting them. Stay connected to the room around you and remind yourself that you are here in the present.

You might place your feet on the floor, look around the room or hold something comforting as you observe what your body is experiencing.

This can help you feel supported while the emotional wave moves through.

The aim isn’t to force yourself to tolerate intense anxiety alone. It’s to begin building a different relationship with your body—one based on curiosity, compassion and safety rather than fear.

How to Stop Everyday Habits From Making Anxiety Worse

You don’t have to change your entire life overnight.

Begin by choosing one small step:

1. Notice how you feel after consuming news or social media.
2. Take a short break from content that leaves you feeling distressed.
3. Replace scrolling with an activity that helps you feel more settled.
4. Pause when anxiety appears and notice the sensations in your body.
5. Respond to yourself with curiosity instead of criticism.

These changes aren’t a magic cure or quick fix. But practised consistently, they may help you understand what increases your anxiety and what allows your body to feel calmer.

You Don’t Have to Fight Your Anxiety Alone

If you’ve been feeling anxious, overwhelmed or constantly on edge, it doesn’t mean there’s something wrong with you.

Your body may be trying to protect you, even when its response no longer seems to match what’s happening around you.

Learning to notice your triggers, listen to your body and respond with compassion can help you begin creating a greater sense of safety.

I created Calm Your Anxious Mind, a collection of practical guided meditations to help you quiet overthinking, move through difficult emotions and feel calmer in your body.

If you’d like more personalised support, you can also book a free 30-minute consultation with me. I work online with women across Australia.

If you’ve been feeling more anxious lately and you’re not sure why, check out Why Am I So Anxious Now? to understand what may be happening beneath your anxiety.