Trying to control your thoughts.
Studies show that in most cases, when a person is anxious, they begin to fight every disturbing idea, try to force it out of their head, do not allow themselves to think about bad things, and try to artificially calm down. But the more effort you put into silencing disturbing thoughts, the more they come back. This happens because the brain perceives them as a threat and tries to solve the problem at any cost. Instead, it is more useful to change your attitude to thoughts. It is important to understand that anxious thoughts are just temporary manifestations of emotions and are not necessarily true. They can come and go. So, when you allow them to simply exist without struggle, you can reduce the pressure and gradually regain your peace of mind. The ability to accept your emotions and feelings without judgement is the first step towards inner balance.
Getting distracted by gadgets and searching for information online.
During anxiety, many people instinctively reach for their phones or computers, trying to distract themselves — scrolling through social media, reading the news, or searching for answers to worrying questions online. At first glance, this seems like a way to relieve tension, but in reality, it often becomes another source of stress. Information overload, negative news, and contradictory advice can increase anxiety. Especially when someone searches for symptoms, reads health forums, or tries to “calm themselves” by reading about worst-case scenarios. As a result, instead of relief, there are more questions, fears, and tension. It turns into a vicious cycle that deepens the anxious state. Instead, it’s better to shift your focus to something tangible and simple: take a walk, do breathing exercises, talk to someone you trust, or just observe what’s happening around you. These actions help bring attention back to the present moment and lower internal anxiety levels.
Getting angry at yourself for feeling bad.
During periods of anxiety, it’s very easy to fall into the trap of self-criticism. When their health deteriorates, many people start to get angry with themselves, reproach themselves for being weak or blame themselves for not being able to calm down. It seems as if harsh self-criticism will help you cope with anxiety faster, but in fact, it only increases internal tension. Anger toward yourself adds emotional pressure on top of the anxiety, bringing in feelings of shame, guilt, and helplessness. A much more helpful approach is to treat yourself with kindness and compassion. Accepting your emotions without judgment and acknowledging that you’re struggling—without blaming yourself—can actually help the body relax and recover more quickly.
Listening to aggressive music.
Listening to aggressive music when you’re anxious can make the emotional discomfort even worse. While it might feel like loud or high-energy tracks will help release emotions or distract from negative thoughts, this type of music often overstimulates the nervous system. Harsh rhythms, aggressive lyrics, or intense volume can trigger more tension, a racing heart, irritability, or even a sense of panic. This can be especially harmful if you’re already feeling emotionally unsettled or overstimulated. In such moments, the body needs calming signals—not more stimulation. For example, playing heavy rock or aggressive rap during a spike in anxiety might increase the feeling of threat or internal conflict, worsening the experience. Instead, it’s better to choose calming melodies, nature sounds, or instrumental music that can slow your breathing, ease muscle tension, and help quiet your mind.
Making sudden lifestyle changes.
Suddenly changing your lifestyle during a period of anxiety can increase your sense of inner imbalance. When your emotional state is unstable, the body becomes particularly sensitive to any shifts—even those that may seem positive at first. For example, someone experiencing anxiety might suddenly decide to overhaul their entire routine: waking up several hours earlier, taking on intense exercise, dramatically altering their diet, or shifting social habits. However, research shows that such abrupt changes place extra stress on the psyche. Anxiety requires a gentle approach, with gradual changes and a stable environment. Instead of making drastic adjustments, it’s more helpful to introduce new habits one at a time. This kind of slow, measured progress builds a sense of safety and predictability, which is exactly what the nervous system needs when under stress.
Avoiding professional help and skipping treatment.
One of the most common mistakes people make during anxiety is trying to manage everything alone without seeking professional help. It’s easy to convince yourself that the problem will go away on its own or to feel ashamed of needing support. But this only worsens the condition—anxiety intensifies, exhaustion sets in, sleep becomes disrupted, focus declines, and the feeling of control over your life slowly fades. Avoiding contacting with a psychologist or doctor isn’t a sign of strength; it’s often an unwillingness to admit that your body and mind need support. Therefore, if you experience increased anxiety, you should consult a specialist who will help you choose medications (for example, Aropax, Buspirone Hydrochloride, Stablon, Feliz S) and other methods of improving your health and restoring emotional balance.