Anxiety affects millions of people across the globe. Some people deal with it in different ways, and its severity can vary.
The good news? Anxiety is often very manageable when you address the underlying issues and are willing to get the help you deserve.
Unfortunately, for some, the symptoms of anxiety can become habitual. When you start to approach life with uncertainty, worry, and an apprehensive undertone, your fears can become part of your “norm,” even if you don’t want them to be.
So, what can you do if your anxiety has become a habit? How can you break away from those characteristics and feel in control of your life again, rather than giving in to an anxious routine?
Take Things Slowly
It takes time to develop a habit. It will take time to break one.
There is no “off” switch for anxiety, whether it’s habitual or not. When it has become a habit, however, taking things slowly and giving yourself time to break away from it is important. Be kind to yourself throughout the process and reward your achievements.
For example, if you tend to fear social interactions, take baby steps. Commit to staying in a social situation for a certain number of minutes, or talking to at least one person. Don’t be too hard on yourself if you can’t even do that at first, but be willing to try again.
If you’re impatient with yourself, you’ll get angry and frustrated, which can fuel your anxiety even further.
Repeat the Positive Practices
Behaviors become habits through repetition. You have a habit of brushing your teeth every day, probably without giving it much thought, because it’s something you’ve done around the same time each day since you were a child.
As an adult, your daily habits might include having a cup of coffee in the morning or exercising in the evening. The point is, they are all things you repeat so frequently that you don’t have to think twice about them.
Once you start to change or break an anxious habit, that repetition can be extremely important.
Let’s use the social interaction example again.
Talking to someone at a social gathering is a great start. Decide what your ultimate goal will be once you’ve been able to accomplish that much. Maybe your goal is to talk to five people, or have a long conversation with one.
Whenever you’ve accomplished that goal, repeat it. It’s a good idea to make it a habit in a place that’s easy for you, like work, or at a get-together with friends. Choose a place that will give you the opportunity to interact again and again on a regular basis. Sometimes, it will feel easier than others. When the action is repeated enough, however, it will replace your anxious habit with a positive one.
Changing Your Anxious Routine
When your anxiety has become a habit, your focus should be on changing behaviors and forming new, healthy ones. You get to decide what those behaviors should look like when they’re not driven by fear.
That takes time and effort. But, it’s very possible. Again, you didn’t develop these habits overnight, so giving yourself time to replace them is key.
You also don’t have to go through those changes alone, especially if you’re not sure how to get started. Feel free to Contact Us to set up an appointment. Trying to break anxious habits on your own can end up causing more worry.
Together, we’ll talk about healthy behaviors that can help you take control again, and make anxiety feel more like background noise rather than something that influences your daily routine.