August 20, 2025
Discover the six things that make anxiety worse and discover what to do instead.
What people don’t realise about anxiety disorders, says Prof Oliver Robinson of University College, London, is just how commonplace they are. One in four of us experience a clinically significant level of anxiety at some point in our lives, and at any given time, “around 20 to 25 per cent of the population report being extremely worried,” Prof Robinson says.
Anxiety is a normal reaction to danger, but for those with anxiety disorders, these feelings occur in situations that aren’t actually threatening—like social events, deadlines, or travelling somewhere. When this happens often, it can disrupt work, relationships, and daily life.
You can be treated for anxiety, but many people find that anxiety is easier to manage (and bring down to a subclinical level) through some healthy lifestyle tweaks.
Here are the six things that may make your anxiety worse – and what to do instead.
Home Alone
Anxiety is triggered by circumstances that induce fear. Individuals diagnosed with an anxiety disorder may experience social anxiety, which can lead to discomfort in large gatherings or even individual interactions. According to Prof Robinson, this may result in some people spending significant periods alone.
Social isolation has recognised negative health effects and may contribute to increased social anxiety over time. Prof Robinson notes that a lack of real-life experiences can reinforce fears, potentially making it more challenging to participate in social events.
Spending time alone without external stimulation is also associated with rumination, characterised by persistent negative thought patterns that are linked to both anxiety and depression.
What to do
Prof Robinson suggests that regularly facing your fears helps reduce anxiety by showing they’re not dangerous. Gradually exposing yourself—such as meeting a friend before attending a group class—as this gradually increases your exposure to the source of your fear. Avoidance only worsens your fears.
Alcohol is often seen as a shortcut to relaxation, with its immediate effects stemming from reduced inhibitions and the release of dopamine—the brain’s natural feel-good chemical. While these effects are apparent in the moment, they fade quickly. Relying on alcohol to ease anxiety can disrupt the body’s hormonal balance, frequently resulting in heightened anxiety the following day, a phenomenon sometimes referred to as “hangxiety.” In addition, alcohol can interfere with sleep patterns and diminish sleep quality, even though a drink before bed may seem to help with falling asleep.
Research indicates that certain drinks, such as wine and prosecco, may have a greater negative impact on anxiety compared to lower-sugar options like hard seltzer. According to Prof Robinson, alcohol may assist some people in managing social situations if it is used carefully. Ultimately, only the individual can determine whether alcohol is genuinely alleviating anxiety or simply creating more problems than it solves.
What to do
Choose a different way to relax at night. Studies show that the calming effect of a bedtime drink is often due to its ritual, not its ingredients. A hot caffeine-free drink can be just as soothing without affecting your sleep, so you can enjoy drinks socially without increasing anxiety.
Setting your alarm too early
Sleep is essential for health, and lack of it increases stress. Even healthy adults who don’t sleep enough report more anxiety and low moods during the day.
Anxiety and poor sleep reinforce each other; being anxious can disrupt sleep, and ongoing sleep deprivation reduces emotional regulation while increasing your fear response. Trouble sleeping also heightens anxiety.
What to do
Prof Robinson recommends allowing at least eight hours between bedtime and your morning alarm to ensure adequate rest. If you struggle to fall asleep, try techniques like box breathing and develop a bedtime routine. Also, avoid triggers for anxiety—such as checking work emails in bed—to prevent unnecessary worrying before sleep.
Read our articles Setting Up your Bedroom for Sleep – Insomnia and How to Tackle it – What to do When You Can’t Sleep
Drinking too much caffeine
If you often use tea or coffee to make up for poor sleep, the caffeine can keep you alert by releasing cortisol, but may also cause jitters and heart palpitations. Caffeine is known to trigger or worsen anxiety, and studies have found it can increase long-term anxiety risk. Fizzy drinks with caffeine and sugar can further disrupt sleep.
What to do
Don’t drink coffee on an empty stomach—eating first can slow caffeine absorption and reduce cortisol spikes, lowering the risk of increased anxiety. Cutting out coffee won’t cure anxiety alone, but adjusting your intake may help. Replace fizzy drinks with healthier, caffeine-free options like flavoured sparkling water or herbal tea.
Using sugary food to boost your mood
It’s common to turn to sweets or crisps to cope with anxiety, as enjoyable foods trigger endorphins that can temporarily relieve stress. This habit may result in emotional overeating or even food addiction. According to Prof Robinson, managing anxiety often involves general healthy living advice, such as prioritising sleep and nutrition. Research shows diets high in ultra-processed foods worsen anxiety, while healthier eating improves symptoms and lowers overall risk.
What to do
Follow a Mediterranean diet focused on whole foods, healthy fats, nuts, and lean proteins, which benefits overall, brain, and hormonal health. According to Prof Robinson, while there’s limited evidence that specific foods affect anxiety, moderation is key—occasional treats are fine, but relying on them for mood boosts isn’t beneficial long-term.
Not moving enough
Several studies link sedentary behaviour to a higher risk of anxiety. Regular exercise releases endorphins that boost mood and help regulate stress, resulting in fewer symptoms of depression and anxiety, according to other research.
What to do instead
Aim for 150 minutes of cardiovascular exercise weekly, such as walking, jogging, swimming, or aerobics, as recommended by the NHS. Exercise may help reduce anxiety in the long term, possibly by lowering inflammation—similar to SSRI medications. Meditative activities like yoga can also lessen anxiety when done regularly. Learning a new activity can boost confidence and self-esteem, aiding in anxiety management.
How to manage anxiety
By Prof Robinson
Ultimately, everyone’s anxiety is different, and there is no one-size-fits-all way to approach it. If it is getting in the way of you living your life, the best thing you can do is contact your GP who can get you into suitable treatments.
The solutions depend on the problem – if you are avoiding things that aren’t actually that harmful, like social situations, then setting yourself the task of being brave and going to more social situations can help.
If you are lying in bed worrying about the state of the world because you read your phone just before bed, you can set yourself a target of not looking at your phone last thing at night before bed.
These are opposite actions – approaching social situations or avoiding negative information before bed – and if you get them the wrong way around, by avoiding social situations and looking at your phone right before bed, you may make your symptoms worse. This is why it is often helpful to get professional help. Anxiety is very common, and psychologists are very used to tailoring treatments to your specific circumstances.
You may also benefit from medication, but this is only available on prescription and so you will have to see your GP to get it.
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