The #1 worst habit for anxiety is staying up late and sleep deprivation.
Not getting enough sleep, leads to sleep deprivation, which is a major contributor to anxiety as sleep deprivation prevents the brain from coping with stress as effectively as it should.
Other worst habits for anxiety are drinking too much caffeine, procrastination, avoidance, poor diet and lack of exercise, negative self talk, over scheduling and even excessive alcohol consumption
Because caffeine is a stimulant, it increases your heart rate and can trigger feelings of being on edge and jittery, which makes anxiety worse.
Delaying tasks because of anxiety also creates a cycle, in which the fear of failure or feeling overwhelmed increases over timne, which negatively impacts your mental health and your self esteem.
Avoiding situations, which cause anxiety also prevents you from developing coping skills and also reinforces the idea that you have to run away from your fears.
And irregular meals, eating processed foods, and living a sedentary lifestyle can also negatively effect energy levels, mood and your overall resilience.
Constantly criticizing yourself can also erode self esteem and also fuel feelings of depression and anxiety and trying to do too much can also result in feeling overwhelmed and leaves little time for any self care, which makes you more reliant on crutches like caffeine for example to cope.
And alcohol can also disrupt the neurotransmitters in your brain and can worsen your anxiety, especially as it wears off.
To release anxiety from the body you can practice mindfulness or meditation, engage in some physical activity or even focus on some deep breathing.
Other ways of releasing anxiety from the body are using self help strategies, such as reframing negative thoughts, confronting your fears, especially through professional therapy as well as eating a healthy diet, getting enough sleep and journaling.
To release anxiety from the body using deep breathing, inhale deeply, then hold your breath briefly and then exhale slowly.
Consciously slowing your breathing can calm your nervous system and reduce anxiety.
To release anxiety from the body, by engaging your body, take a walk, stretch, play sports, jog, ride a bicycle, etc, which can help release any pent up energy as well.
To release anxiety from the body using mindfulness and meditation, focus on the present moment by paying attention to your feelings, thoughts, or bodily sensations without judgment.
This can help break any cycles of worry about the future or past.
You can also use your senses to release anxiety from the body by washing your face with cold water or gently holding a tense area of your body to become more present and grounded.
Other long term and lifestyle strategies that can help to release anxiety from the body are journaling your thoughts, prioritizing sleep, adopting and eating a healthy diet and limiting alcohol and drugs if you consume alcohol or drugs.
Journaling your thoughts by writing down what you're feeling can be an effective way of processing emotions and gaining clarity on what is causing your anxiety.
And getting plenty of sleep is also important for reducing and controlling anxiety as lack of sleep can increase anxiety, so it's crucial to establish a consistent sleep schedule.
Eating fruits and vegetables, fish and whole grains also can support reduced anxiety levels in the body.
A therapist can also help with reducing your anxiety by addressing the underlying cause of anxiety and developing personalized coping mechanisms.
Therapists can also help with reducing anxiety by using cognitive behavioral therapy to teach you to challenge any negative thought patterns.
Using self talk by challenging negative or unhelpful thoughts with rational self talk to test their validity and reality as well as facing fears gradually with professional guidance and exposure therapy can help deliberately and safely confronting fears to desensitize yourself.