Anxiety doesn’t just come from big life events, it’s often fueled by small daily habits you don’t even realize are affecting you. If you constantly feel on edge, these five common behaviors might be making things worse. The good news? Simple tweaks can rewire your brain for calm instead of stress.
1. Checking Your Phone First Thing in the Morning
Ever wake up and immediately grab your phone? That instant flood of notifications, emails, and social media updates spikes your cortisol levels (aka the stress hormone) before your feet even hit the floor. It puts you in reactive mode, setting the tone for an anxious day.
What to do instead:
Start with a 10-minute no-screen ritual—drink a glass of water, stretch, take deep breaths, or just sit in silence before diving into the digital world.
2. Over-Explaining Yourself
Do you find yourself giving long-winded justifications for simple decisions? The fear of being judged makes you feel like you owe people explanations, reinforcing the need for external validation—a key anxiety trigger.
What to do instead:
Practice deleting justifications from your responses. Instead of saying, “I can’t come because I have so much going on and I feel bad…” just say, “No, I can’t make it.” No backstory needed.
3. Googling Symptoms for Hours
A headache suddenly becomes a brain tumor. A stomach ache? Probably a rare disease. Sound familiar? Googling health symptoms often leads to confirmation bias, where your brain latches onto the worst-case scenario, fueling panic.
What to do instead:
If you must Google, set a 5-minute timer. Once it goes off, step away and call a doctor if you’re still concerned. The internet is not a medical professional.
4. Saying ‘Yes’ When You Want to Say ‘No’
Agreeing to things you don’t want to do might keep the peace, but it also trains your brain to ignore your own boundaries. Over time, this leads to stress, resentment, and even burnout.
What to do instead:
Have a go-to response ready: “I appreciate the invite, but I can’t commit to this right now.” No guilt. No over-explaining. Just a firm but kind boundary.
5. Scrolling Before Bed ‘To Relax’
You think you’re unwinding, but in reality, blue light from your screen disrupts melatonin, making it harder to sleep. And if you’re doomscrolling the news? You’re feeding your brain stress and negativity right before bed.
What to do instead:
Try a no-phone bedtime routine. Read fiction, listen to a sleep meditation, or journal. Your brain needs a real wind-down, not an endless stream of digital noise.