Written by Nest Contributor Shebna N. Osanmoh I, PMHNP-BC

Anxiety as a condition has had an impact on a lot of people. Reports show that around 43% of adults admitted to feeling anxious for various reasons like gun violence, the election, and more, in 2024. The year prior, the count was 37%.

Many people use different techniques to deal with their anxiety. Not all methods work for everyone though. Some might feel the issue further by using the wrong methods, which could trigger their negative emotions even more. This post uncovers some of the common mistakes that make symptoms worse before they do better.

Try to avoid running from bad situations all the time.

The flight-or-fight response becomes active whenever a person is facing a stressful situation. While that is a normal response for everyone, choosing the “flight” solution each time does you more harm than good.

Avoid leaving the situation if panic sets in unless there is a genuine risk to your safety involved. For example, visiting a crowded market when you are scared of crowds is actually a healthy practice. Do a breathing exercise at the time to calm your nerves.

Breathe in for 4 seconds and hold it in for 2 to 3 seconds. Then, breathe out slowly. Repeat this step a few times to slowly let out your anxiety.

Skip the habit of isolating yourself.

Some people typically close themselves off from people or social situations in an effort to manage anxiety. But doing this can do more harm than good because staying alone during such moments can make one feel even more lonely. That may further add to the anxiety and can validate negative self talk. Instead, it is essential to build a good support system to manage mental health properly.

Stop scaring yourself.

A lot of people dealing with anxiety tend to engage in a lot of negative self talk. They even validate their issues. This includes researching triggering information even when they know it affects them negatively. They may also surround themselves with people with negative mindsets. Spending time with such people can bring even more stress into your life.

Don’t increase alcohol intake.

Alcohol has many downsides, like addiction risk and liver damage. Besides these, consuming too much alcohol can also limit standard sleeping patterns and cause behavioral problems.

For people suffering from anxiety, alcohol is likely to increase their feelings of paranoia, worry and fear. The person may drink more as a reaction to their turbulent emotions, resulting in a cyclical pattern.

Avoid marijuana use and alcohol for quick relief.

A lot of people turn to using marijuana for relief from their anxiety since it is accepted as medicinal in many U.S. states. But it can be very harmful if you grow dependent on it. Consuming too much of it can also lead to psychosis.

Studies show that cannabis can decrease regular blood flow to some parts of the body and thereby cause reduced brain activity. While that can help with pain management or nerve pain, lowered brain activity in otherwise healthy people can make them more vulnerable to addiction. With time using marijuana will further increase the person’s anxiety.

Additionally, alcohol use might seem like a quick, easy fix; but long-term, it only puts the real problem aside for you to face head-on in the future.

Stop doom scrolling.

Doom scrolling is one of the worst things for someone with anxiety to engage in. Reports show that people can experience symptoms of depression, anxiety and PTSD when they constantly watch distressing news coverage about terrorist attacks, natural disasters, crime, etc. Even people without any history of traumatic experiences feel anxious and stressed when they constantly watch this type of news.

So, try to reduce your social media and news intake if you struggle with anxious thoughts and stress already.

Avoid staying stuck in the past.

Many people experiencing anxiety tend to overthink especially about past mistakes or traumatic events. Thinking about such moments is counterproductive and instead increases the sense of anxiety.

It is important to acknowledge the missteps in your past to grow as an individual and learn lessons. But it is also necessary to create a distinct boundary here. You should take the time to understand and accept that past mistakes do not define who you are today and avoid making the same mistakes in the future.

Do not disregard proper professional help.

A lot of people suffering from anxiety assume that they can handle their situation alone. They want to avoid seeking help from close ones or consult with qualified mental health experts. This is something you should avoid doing.

It is possible to manage and treat anxiety. Well-trained and experienced counselors can help guide you to the correct treatment methods.

Things to Do to Manage Anxiety Right

Here are the things you should pursue to properly manage anxiety symptoms.

Adopt a healthy and balanced diet full of nutritious items like whole grains, fruits, vegetables and more.
Assess your reactions and emotions to identify exact triggers.
Take the time to talk to a qualified mental health professional to tackle the underlying issues and traumas.
You should research your condition seriously with the help of verified resources.
Make a habit of working out or engaging in physical activity a few times a week.
Get to bed at a decent time every day.
Express your emotions in a journal for emotional release.

The Bottom Line

Not everyone has the same type of anxiety or the same sources. So it is likely that one method that works for an individual may not work for another since their lived experiences are different. Choose the right method of managing anxiety depending on your symptoms, your reactions and the source of anxiety. Avoid taking unverified medications or tools like THC. Also, try to improve your lifestyle and habits like getting more sleep, eating right and staying active. With proper attention and strategy, you can undoubtedly manage your anxiety in a healthy way.

Author Bio:

Shebna N. Osanmoh I, PMHNP-BC, is a board-certified psychiatric mental health nurse practitioner associated with Savant Care, Los Altos, CA, mental health clinic. He has extensive experience and a Master's from Walden University. He provides compassionate, holistic care for diverse mental health conditions.

Mistakes to Avoid While Managing Anxiety