Anxiety doesn’t always come from some huge, obvious cause. Sometimes it’s fed by the little everyday habits we don’t even realise we’ve picked up—things that seem harmless on the surface but slowly build up pressure in the background. Whether it’s the way you scroll, the way you speak to yourself, or how you manage your time, these low-key behaviours can quietly keep your anxiety simmering. Here are some simple habits that might be making things feel worse, and what to start noticing if you want to feel a bit more in control again.
Constantly checking your phone
That habit of reaching for your phone every five minutes might seem like it’s helping you stay connected or distracted, but it’s actually keeping your brain on high alert. Notifications, doom-scrolling, and jumping between apps create a steady drip of mental stimulation that can leave you feeling wired and unsettled.
Try noticing how often you’re picking it up out of habit, not need. Even short breaks from the screen—five minutes here and there—can give your nervous system the breather it’s craving.
Overthinking every conversation
If you regularly replay things you said hours or even days ago, you’re keeping yourself in a loop of second-guessing. It feels like you’re trying to make sense of things, but you’re really just exhausting your brain. That post-convo overanalysis usually doesn’t give you clarity; it just feeds insecurity. A good trick is to ask yourself: “If someone else said this to me, would I still be worried?” Often, the answer is no.
Saying yes to everything
People-pleasing might feel like the path of least resistance, but it slowly teaches your brain that your own needs don’t matter. That builds resentment, fatigue, and a feeling that you’re being stretched too thin, which anxiety loves to feed on. Start small. Say no to one low-stakes thing and notice how you feel. You’ll probably realise the world doesn’t fall apart when you prioritise your mental space.
Avoiding things you’re anxious about
It’s tempting to put off the phone call, the email, or the awkward conversation. Avoidance feels good in the short term, but it teaches your brain that fear equals danger, which only makes that anxiety louder next time. Taking one small action toward the thing you’re dreading, even if it’s just opening the email or writing a rough draft, can help break that cycle. Progress doesn’t have to be huge to be powerful.
Drinking too much caffeine
Caffeine isn’t evil, but it does mimic the physical symptoms of anxiety—faster heart rate, jittery hands, shallow breathing. If you’re already feeling tense, that extra cup of coffee might push things from “just coping” to “spiralling.” You don’t have to quit cold turkey, but try swapping out one cup a day or setting a cut-off time in the afternoon. A calmer body makes it easier to have a calmer mind.
Going to bed with your brain still racing
If you’re falling into bed without giving yourself any time to wind down, your brain is still in problem-solving mode. That’s why you might be tired but wide awake — your mind hasn’t been told it’s safe to rest yet. Try building a short pre-sleep buffer. Not a full routine—even ten minutes of quiet music, light stretching, or a quick brain-dump note to yourself can help signal that it’s okay to switch off.
Keeping everything in your head
Trying to remember every task, deadline, and random to-do is mentally exhausting. Your brain isn’t built to store constant reminders; it’s built to think. When you overload it with information, anxiety ramps up fast. Writing things down, even on a messy scrap of paper or a note in your phone, gives your brain a break. It doesn’t make you less capable. It just makes you less overwhelmed.
Not moving your body enough
When your body isn’t burning off excess adrenaline, that energy can get stuck and start showing up as racing thoughts or irritability. Movement helps your system reset, and it doesn’t have to mean a full-on workout. Even a five-minute walk, some stretching in your room, or dancing around like a fool while making tea can help burn off some of that tension. It’s about circulation, not calories.
Putting pressure on yourself to “be fine”
Trying to pretend everything’s okay when it’s really not just creates a second layer of stress. You’re anxious, and now you’re anxious about being anxious, which is a mental loop no one needs. It’s okay to admit you’re not fine right now. You don’t have to announce it to the world—just let yourself off the hook a little. Being honest with yourself takes the edge off the internal tension.
Comparing yourself to everyone online
It’s hard to stay grounded when you’re constantly measuring your life against someone else’s highlight reel. Whether it’s success, appearance, productivity, or lifestyle, social media has a way of making you feel like you’re behind, even when you’re not. Try muting or unfollowing accounts that make you feel bad, not inspired. Your nervous system needs less noise, not more standards to chase.
Talking to yourself like a drill sergeant
If your inner voice sounds more like a bully than a friend, your anxiety’s probably not going anywhere fast. Constant self-criticism makes your brain feel unsafe, even if everything else in your life is okay. Start noticing the tone of your thoughts. You don’t have to swing straight to positivity. Even just being a bit more neutral (“I’m doing what I can right now”) helps soften the intensity.
Skipping meals or eating erratically
Low blood sugar and poor nutrition can make anxiety feel way worse. If your body’s not getting what it needs, it’ll crank up the stress signals to get your attention, often in the form of irritability, restlessness, or panic. You don’t have to overhaul your diet overnight. Just try not to let yourself go hours without food, and aim for meals that feel grounding. A decent breakfast or a snack with protein can do more than you’d think.
Trying to control everything
When anxiety creeps in, it’s natural to want to lock everything down—to micromanage plans, double-check messages, or plan out every possible outcome. However, that control doesn’t make you feel safer. It makes you more tense. Start small by letting go of one thing. Maybe you don’t overthink your outfit or reread that text one more time. Letting little things be “good enough” reminds your brain that life doesn’t have to be perfect to be okay.
