How Can Lifestyle Factors Affect Anxiety Symptoms?

According to the World Health Organization’s public health information, anxiety disorders are the most common mental disorders experienced today. It can be very uncomfortable to feel anxious, and you may wonder whether you might be able to lessen it by adjusting your daily habits. According to research, lifestyle factors impact anxiety in many potential ways. Below, we’ll give a brief overview of anxiety. Then, we’ll examine what the research says about how nutrition, exercise, and other lifestyle factors may impact anxiety levels.

What is anxiety?

Anxiety can be defined as a feeling of apprehension, unease, and/or worry. This form of psychological distress is often accompanied by various physical symptoms like an increased heart rate, tense muscles, sweating, and more.

Virtually everyone will feel some anxiety from time to time, as it’s a relatively normal human experience. However, an anxiety disorder may be at play when a person experiences persistent overwhelm and worry that’s out of proportion to the situation and comes to negatively impact their daily life. 

Types of anxiety disorders

Types of anxiety disorders, according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), include: 

• Panic disorder
• Generalized anxiety disorder
• Social anxiety disorder
• Separation anxiety disorder
• Specific phobias

Also note that some mental illnesses not categorized as anxiety disorders per the DSM may still have persistent anxiety as a key symptom. For example, obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) are mental health conditions in which nervousness and worry feature prominently. 

Risk factors for developing an anxiety disorder or panic disorder

A person may be more prone to developing an anxiety disorder as a result of certain risks, factors, such as:

1. Genetics. According to a 2017 review and meta-analysis, an individual may be more likely to experience an anxiety disorder if a member of their immediate biological family also has or had a mental health disorder in this category. 
2. Depression, such as major depressive disorder. It’s not uncommon for people to experience both depression and anxiety at the same time, though anxiety without depression is also possible. Symptoms of one condition may exacerbate or trigger symptoms of the other.
3. Environment. Situational factors may also contribute, such as socioeconomic deprivation, family structure, home safety, racial discrimination, financial stability, life stressors, and more. 
4. Physical health problems. Physical health conditions such as heart disease, diabetes, thyroid problems, and chronic pain could also contribute to the development or exacerbation of a mental health condition. 

Treatment for anxiety disorders and the feeling of anxiety

Occasional, non-clinical feelings of anxiety can typically be managed through breathing exercises, relaxation techniques, and the lifestyle changes outlined in the next section. While all of these suggestions may also be helpful to an individual experiencing a diagnosable anxiety disorder, professional treatment may be necessary for reducing symptoms over the long term. It typically consists of some type of talk therapy, sometimes in combination with medication. Treatment will often depend on the type of anxiety disorder an individual experiences. For example, someone with social anxiety disorder may benefit from cognitive behavioral therapy, while an individual with a specific phobia might participate in exposure therapy. 

It’s generally recommended that you meet with a mental health care provider if you’re having trouble coping with anxiety in your lifestyle and/or suspect you may have a disorder.

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Different ways lifestyle factors affect anxiety

Extensive research has been done on how other environmental factors affect anxiety levels. Current evidence suggests that adopting healthy habits—such as eating nutritious foods, exercising regularly, and sleeping enough—may help reduce feelings or symptoms of anxiety.

Remember to consult with a doctor and a nutritionist before making significant changes to your exercise routine or eating patterns.

Healthy eating habits can impact mental health

The quality of a person's eating habits may impact their emotional health. To help reduce symptoms, it can be helpful to change various diet-related lifestyle factors:

• Drink enough water, as even mild dehydration may affect mood and emotion control
• Consume enough protein for consistent energy and stabilization of blood sugar
• Eat complex carbohydrates, which may boost levels of serotonin, a chemical responsible for feelings of calm
• Limit caffeine, since research suggests it may actually increase anxiety
• Limit alcohol consumption, which might decrease anxiety somewhat in the moment but could lead to even worse anxiety the next day, potentially exacerbated by the sleep disruptions it may also cause
• Incorporate foods rich in nutrients like omega-3 fatty acids, magnesium, zinc, and probiotics into your eating habits when possible

Physical activity can reduce anxiety symptoms

If you have trouble sticking to a consistent exercise routine, you might try signing up for a class or asking a friend to take walks or hit the gym with you to help you stay accountable. Finding a lifestyle activity you actually enjoy could help too. For instance, if you don’t enjoy running or lifting weights, you might join a volleyball league, pick up rollerblading, or take regular walks through your favorite park.

Good sleep hygiene may reduce stress and that anxious feeling

Sleep and anxiety are often closely intertwined. Feelings of anxiety can disrupt sleep or make it hard to fall asleep, which can exacerbate symptoms and change mood and cognition.

To break this cycle, it could be helpful to practice good sleep hygiene to get more restorative sleep, which can include strategies like:

• Going to bed and waking up at roughly the same time each day
• Sleeping in a quiet, cool, dark room
• Avoiding screens before bed
• Engaging in techniques like progressive muscle relaxation to help you feel sleepy
• Avoiding alcohol and caffeine close to bedtime

Mental health support for your symptoms is available

Lifestyle changes like those outlined above could help reduce feelings of anxiety, but they’re typically not enough to fully treat a disorder on their own. Diagnosable disorders often require the support of a mental health professional to manage.

A therapist, for instance, can help you learn to recognize distorted thoughts that may be causing anxiety and shift them in a healthier direction. They may also help you develop positive habits and coping mechanisms for symptoms that work for you. 

Exploring online therapy for stress and anxiety

If you experience anxiety, the thought of calling therapy offices to make appointments and commuting in traffic to in-person sessions may trigger symptoms. In these cases, online therapy through BetterHelp may be a more convenient or comfortable alternative. It allows you to meet with a licensed therapist from anywhere you have an internet connection via phone call, video call, and/or in-app messaging.

One of many systematic reviews published in medical journals suggests that online therapy may provide similar benefits to those experiencing anxiety or major depression as in-person therapy.