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Last updated on August 30, 2024 by Randy Withers, LCMHC
Anxiety is something that affects many people and can have a negative impact on your quality of life if you experience it yourself. There is a lot of good advice on how to develop coping skills when you have anxiety, and it is widely understood that you can Overcoming anxiety through therapy.
Despite this, there are times when we as humans ignore what we have been taught or make so-called anxiety mistakes that only end up making things worse.
You may know what would help you but still find yourself doing the opposite because anxiety makes it difficult for you to think clearly.
Sometimes, in your quest for quick relief, you may make decisions that seem right at the time, but actually harm you. In this article, we’ll go over some of the mistakes you should avoid when you’re suffering from anxiety.
5 mistakes to avoid when treating anxiety
1 – Suppress anxiety
One of the biggest mistakes people make when dealing with anxiety is trying to ignore it or push it away, which is understandable. You don’t want to feel anxious, so you hope that if you don’t think about it, it will just go away.
But unfortunately, this often makes things worse. When you ignore anxiety, you’re not actually solving the problem. Instead, it can build up over time and sometimes make you feel even more anxious or cause physical symptoms like headaches or stomach aches.
Trying to suppress anxiety often creates a vicious cycle. The more you suppress it, the stronger it becomes, it will appear when you least expect it, and it will make it even harder for you to concentrate or enjoy life.
A better way to deal with anxiety is to acknowledge it when it arises. You don’t have to obsess over it, but simply noticing and accepting that you’re feeling anxious can help. Activities like mindfulness or journaling can help you understand your anxiety without judging yourself.
2 – Self-medicate
Another mistake people often make when dealing with anxiety is turning to unhealthy habits like drinking, using drugs, or overeatIt’s tempting to turn to something that provides quick relief when you’re feeling stressed, but these behaviors can lead to bigger problems.
What starts out as a way to relax can lead to health problems, strained relationships, and even more intense anxiety down the road. They don’t offer real solutions and can make you feel even more out of control.
Instead of looking for self-medication options, find ways to cope that are not destructive. It is important to find healthier ways to cope with anxiety. For example, exercise is a great way to relieve stress and improve your mood. Even a short walk can help.
3 – Isolate yourself from people
Another mistake many people make when dealing with anxiety is withdrawing from others and engaging in other isolating behaviors. Social situations can sometimes feel overwhelming, and it can be comforting to be alone. However, isolation can make anxiety worse.
It’s easy to withdraw into yourself when you isolate yourself. Being around other people can help take away anxiety and stressful thoughts. Instead of isolating yourself, try to stay in touch with people who care about you, even if it’s just casually. You don’t have to be super social, but it’s important to maintain some connection.
Instead of isolating yourself, try to stay in touch with the people who care about you, even if it’s just casually. You don’t have to be super social, but maintain some connection. Even a quick text to say hello is a good way to feel connected to the people you care about.
Try to get out and see other people, as being around others can distract you from your worries and remind you that you are not alone. If spending time with other people is too difficult for you, consider joining a support group where you can meet other people who understand what you are going through.
4 – Expect quick solutions
A common mistake people make when dealing with anxiety is expecting quick fixes. Of course, it’s natural to want anxiety to just go away so you can get on with life when you’re feeling anxious.
The reality is that anxiety doesn’t usually go away overnight, and relying on quick fixes can leave you feeling disappointed when they don’t work for a long time.
Controlling anxiety often takes time and consistent effort, so quick fixes don’t really solve the problem, even if you feel better in the moment. If you get into the habit of waiting for quick fixes, you create a cycle where you feel better for a minute and then you get discouraged because the problem comes back.
Focus on developing healthy habits that support your mental health over time rather than looking for instant fixes. Things like exercising regularly, eating well, getting enough sleep, and practicing mindfulness can help reduce anxiety, but they need time to show results.
5 – Not seeking professional help
One of the biggest mistakes people make when dealing with anxiety is not… get professional helpIt’s easy to think that you should be able to handle it on your own or that it’s not serious enough to see a therapist or doctor.
You may feel like you should just suck it up or worry about what others might think if you ask for help. But trying to manage anxiety without any professional support can make things more complicated and prevent you from getting the help you really need.
Therapists and counselors are there to help you understand your anxiety and find ways to manage it effectively, and they can provide you with strategies and treatments that have been proven to work.
Final thoughts
Managing anxiety involves more than just controlling symptoms; it requires avoiding common mistakes that can exacerbate the condition. Recognizing and avoiding these anxiety-related mistakes is critical to improving your mental well-being. Each mistake—whether it’s suppressing anxiety, self-medicating, isolating yourself, hoping for quick fixes, or avoiding professional help—can delay your progress and increase your stress.
Instead of falling into these traps, focus on acknowledging your anxiety, finding healthier coping mechanisms, maintaining social connections, and investing in long-term mental health strategies.
Understanding why these mistakes can be detrimental helps you develop more effective strategies to manage anxiety. By adopting strategies that address the root causes and seeking support when needed, you can develop a more resilient and balanced approach to mental health.
Remember that progress takes time and being aware of these common mistakes will guide you toward more sustainable and positive results.
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