10 Everyday Habits That Can Make Anxiety and Depression Worse (and What You Can Do Instead)

Living with anxiety or depression can feel overwhelming. For many people, it shows up as racing thoughts, low motivation, fatigue, irritability, or a constant sense of being “on edge.” While there isn’t a single cause for these experiences, our everyday habits play a big role in how much better—or worse—we feel.

The tricky thing is that some of these habits are so common, we hardly notice them. You might think you’re just “pushing through” or “doing what you need to get by,” when in reality, certain patterns may be quietly fueling your anxiety or deepening your depression.

The good news? Once you can spot them, you can begin making small, compassionate changes that support your mental health rather than work against it.

Here are 10 everyday habits that may be making your anxiety or depression worse—and what you can do instead.

1. Skipping Meals or Relying on Caffeine

When life feels stressful, meals are often the first thing to go. Maybe you rely on coffee to get through the day, then crash hard later on. But blood sugar crashes and caffeine spikes both put extra strain on your nervous system, worsening irritability, fatigue, and anxious thoughts.

Try this instead: Aim for balanced meals with protein, fiber, and healthy fats. Keep nourishing snacks nearby so you don’t skip eating when you’re busy. If you love caffeine, try to have it earlier in the day and balance it with water and food.

2. Scrolling Social Media Late at Night

It’s tempting to wind down with your phone, but endless scrolling stimulates your brain right when it needs to rest. Exposure to blue light impacts sleep quality, and constant comparison can leave you feeling “less than” before bed.

Try this instead: Set a screen curfew—maybe one hour before sleep—and replace scrolling with something soothing: reading, journaling, or listening to calming music. Protecting your sleep is one of the most powerful things you can do for anxiety and depression.

3. Isolating Yourself from Friends or Family

When you’re feeling low, withdrawing often feels easier than connecting. But isolation can reinforce negative thoughts like “no one cares about me,” and it takes away opportunities for joy and support.

Try this instead: Connection doesn’t have to be overwhelming. Start small—send a short text, make a quick phone call, or spend time with someone who feels safe. Human connection is medicine for the nervous system.

4. Ignoring Your Body’s Need for Rest

Pushing through exhaustion is celebrated in our culture, but burnout only fuels mental health struggles. When you deprive yourself of rest, your brain and body can’t properly regulate mood or stress responses.

Try this instead: Prioritize rest like you would any other commitment. Create a sleep routine with consistent bed and wake times. Allow yourself downtime without guilt—it’s not laziness, it’s care.

5. Overcommitting and Saying Yes to Everything

Saying yes when you want to say no creates constant pressure, which can leave you feeling resentful, drained, and anxious. Over time, people-pleasing reinforces the belief that your needs don’t matter.

Try this instead: Notice what you want to say yes to versus what you feel obligated to. Start practicing “no” in low-stakes situations, and remind yourself that boundaries are healthy, not selfish.

6. Negative Self-Talk

The inner critic can be relentless: “I’m not good enough. I can’t do anything right. I’ll never get better.” These thought loops don’t just reflect anxiety and depression—they also strengthen them.

Try this instead: Try talking to yourself the way you would talk to a close friend. You don’t need to be overly positive, but even small shifts—like replacing “I’m failing” with “I’m struggling, and that’s human”—can create a gentler inner world.

7. Lack of Movement or Exercise

When you’re low on energy, the idea of exercising can feel impossible. But staying sedentary can amplify depression and make anxiety more intense.

Try this instead: Movement doesn’t have to be intense. Gentle options like walking, stretching, or yoga release endorphins and help regulate your nervous system. Even five minutes can help shift your mood.

8. Avoiding Difficult Emotions

It’s natural to want to push away sadness, fear, or anger. But avoiding emotions often causes them to build up and spill over in ways that feel overwhelming.

Try this instead: Practice noticing emotions without judgment. Journaling, mindfulness, or therapy can help you sit with emotions safely and process them rather than pushing them down.

9. Comparing Yourself to Others

Whether it’s classmates, coworkers, or people online, comparison chips away at your self-worth. Anxiety whispers, “You’re falling behind.” Depression insists, “You’ll never measure up.” Neither is true, but both feel convincing.

Try this instead: Focus on your own values and progress. Limit time on social media if it

triggers comparison, and remind yourself that you’re only seeing a small part of someone else’s story—not the full picture.

10. Trying to “Do It All Alone”

Many people with anxiety and depression keep it hidden, thinking, “I should be able to handle this.” But carrying everything alone can make symptoms worse and recovery feel further away.

Try this instead: Reach out for support—whether that’s from a trusted friend, a mental health professional, or a community resource. You don’t need to wait until things feel unbearable to deserve help.

Final Thoughts

Anxiety and depression can make everyday life feel heavier than it should. If you see yourself in these habits, remember—you’re not failing. These are human coping strategies, not personal flaws. With compassion and small shifts, you can create habits that support your mental health instead of working against it.

And if you’re tired of carrying it all on your own, therapy can help. Together, we can uncover the patterns that are weighing you down, build healthier coping strategies, and create space for hope and healing.

🌱 I offer a free 15-minute consultation so you can get a feel for what therapy might be like—no pressure, just a conversation.

👉 Book your free consult here: https://harmonyhealingpsychotherapy.janeapp.com/#/staff_member/1/treatment/3