We all have those moments where we find ourselves doing something a bit quirky and wonder, “Is this normal?” Sometimes it’s normal, other times it could be a sign of something else going on, like anxiety. Anxiety in our daily lives is so normalized, that it can often be difficult to identify that’s actually what you’re feeling. But identifying it is important so you can use healthy strategies to manage it. Here are 8 things you might be doing that are actually anxiety waving a little hello:
You overthink every little thing
Ever replay a conversation in your head a million times, picking apart every word you said? Overthinking is a hallmark of anxiety. It’s not just a habit; it’s your mind trying to prepare for every possible outcome, even if they’re highly unlikely. This can lead to a cycle of constant worry, making it hard to enjoy the present moment. Next time you catch yourself spiraling, try grounding techniques like focusing on your breath or naming five things you can see around you.
You check your phone constantly, almost compulsively
If you find yourself checking your phone every few minutes, even when there are no notifications, it might be more than just boredom. This behavior often stems from anxiety-driven thoughts about missing something important or needing constant reassurance. The dopamine hit from seeing a new message or like can briefly soothe anxious feelings, but it’s a temporary fix. Setting specific times to check your phone and keeping it out of reach during meals or before bed can help break this cycle.
You procrastinate like a pro, even when you know you shouldn’t
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Do you put off tasks until the last minute, even when you know it’s causing you stress? Procrastination isn’t just laziness; it’s a way to avoid anxiety-inducing activities. The task might seem overwhelming or you might fear failure, so delaying it feels safer. But this can lead to a vicious cycle of increased anxiety as deadlines loom. Try breaking tasks into smaller, manageable steps and reward yourself for completing each one. This can make the task feel less daunting and reduce procrastination.
Your nights are restless
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Tossing and turning, counting sheep until the wee hours? Anxiety often shows up as insomnia. Racing thoughts about the day’s events or worries about tomorrow can keep you wide awake. A good pre-sleep routine can help calm your mind. Try turning off screens an hour before bed, practicing deep breathing exercises, or writing down your thoughts in a journal to clear your mind. Creating a peaceful sleep environment can also make a big difference.
You feel overwhelmed by small tasks or decisions
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Does the thought of doing the dishes or replying to emails feel like climbing Mount Everest? Anxiety can make even the simplest tasks seem incredibly daunting. This happens because your brain is already overloaded with worry, making it hard to focus on routine activities. Creating a to-do list and prioritizing tasks can help. Sometimes, just getting started is the hardest part. Breaking tasks into smaller, more manageable pieces can make them seem less overwhelming.
You tend to avoid social situations
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Canceling plans or avoiding social gatherings because you feel nervous or uncomfortable is a classic sign of anxiety. It’s not that you don’t want to hang out; it’s that your anxiety is making it difficult. Social anxiety can make you overly self-conscious and worried about being judged. Exposure therapy, where you gradually expose yourself to social situations, can help reduce anxiety over time. Start with small, less intimidating gatherings and work your way up.
You get muscle tension and aches
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Ever notice your shoulders are practically glued to your ears? Anxiety often manifests physically, leading to muscle tension, headaches, or even jaw pain from clenching. This is your body’s fight-or-flight response in action, preparing you to respond to a perceived threat. Regular exercise, stretching, and mindfulness practices like yoga or meditation can help release this built-up tension and reduce anxiety’s physical grip on your body.
You’re irritable
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Feeling like everyone and everything is getting on your nerves? Anxiety can make you more irritable and prone to snapping at the slightest provocation. This happens because your nervous system is on high alert, making it harder to manage stress and frustration. Identifying your triggers and practicing stress-management techniques can help. Taking regular breaks, practicing deep breathing, and engaging in activities you enjoy can also make a big difference.
Remember, it’s okay to feel anxious sometimes. It’s your body’s way of telling you to slow down and take care of yourself. Next time you catch yourself doing one of these things, give yourself a little grace and take a deep breath. You’ve got this!