Many people found themselves dealing with anxiety during the pandemic lockdown. Anxiety can be one of the most challenging health disorders to conquer because of relapses or setbacks along the way. Whenever moments of heightened anxiety occur, they can lead cause us to revert back to unhealthy habits or coping mechanisms. However, there are strategies that can help individuals avoid falling into these bad habits during anxiety relapses.

The most important strategy is to recognize triggers that seem to lead you into an anxiety attack. These triggers can be external, such as stressful situations or environments, or internal, like negative thought patterns. They may also be related to your daily activities and habits. However, recognizing them allows you to take proactive steps to minimize their impact or even avoid the trigger becoming a full-blown anxiety attack.

External Triggers for Anxiety

Below are some of the most common triggers to tackle first that are usually linked with bad habits:

1. Eating too much sugar and/or processed foods

Scientists have found that the neurological pathways in the brain involved in emotions and those that regulate overconsumption of processed or sugary foods share common routes. This means that if a trigger overlaps another on the pathway, it can result in similar reactions in the body.

In one review of over 300 different studies investigating how sugar, stress, and emotions interrelate, the researchers concluded that there was overwhelming evidence to support the idea that sugar consumption causes altered emotional processing and modified behavior. A diet high in sugars is also linked with hippocampal dysfunction as well as anxiety. The hippocampus helps us regulate our emotions.

2. Not getting a restful night of sleep

Sleep dramatically alters brain activity and neurochemistry. Sleep alters rapid eye movement or REM, which allows noradrenaline levels to fall to concentrations below that of when we’re awake or in non-REM sleep. This is important for emotional processing. When noradrenaline levels are high, they activate PTSD and depression.

Sleep loss has been associated with irritability and emotional volatility. For example, according to one researcher, those who sleep only five hours a night for one week had progressive increases in emotional disturbances. Another study showed that even one night of sleep loss increased stress, anxiety, and anger in response to low-stress situation. Loss of sleep at night also makes it easier for us to be more emotionally reactive to food stimuli and ‘dumbs down’ our ability to make choices regarding appetite.

Controlling sleep habits could make a big difference in preventing anxiety relapses.

3. Drinking caffeinated beverages

One cup of coffee won’t necessarily cause an anxiety attack but when you have too much caffeine, that’s when your body will produce more stress hormones. The increased cortisol can be enough to induce or worsen anxiety.

4. Taking medications such as birth control pills or steroids

If you’re taking medications, read the list of possible side effects that could occur from them. If you find that you’re taking a medication that could result in anxiety, ask your doctor for a substitution.

5. Arguing with family members, friends, or coworkers

Arguing is enough to raise your blood pressure and cause a stress reaction. The release of cortisol may then make you more prone to having an anxiety attack. It’s worth it to calm down and talk about the matter when you aren’t emotionally upset.

6. Living amongst excessive clutter

Your brain loves order. The presence of clutter in your home or office can cause feelings of anxiety and stress. Studies show that women are more prone to feel stress from clutter than men.

7. Neglecting exercise

Exercise protects against anxiety and other mental disorders, according to a research study done in the UK.

8. Not managing money well

When your finances aren’t managed well, then it’s easy to start worrying about where your next dollar is going to come from. This can lead to anxiety, especially if you continually ruminate on a lack of finances, which is easy to do.
Internal triggers include dwelling on negative thoughts, and unresolved emotional traumas or post-traumatic stress disorder.

You can add many more triggers to these lists that are personal to you. Consciously replace any habits that trigger you with healthier alternatives. Be kind to yourself during anxiety relapses. Understand that setbacks happen, and they don't define your worth or progress.

If your anxiety relapses become overwhelming, seek the guidance of a therapist and counselor who can tailor interventions to manage your anxiety effectively as well as the underlying issues causing the relapses.

In conclusion, anxiety relapses are a common part of the journey toward managing anxiety effectively. By recognizing triggers, seeking professional help when needed, establishing healthy routines, and connecting with supportive networks, you can navigate these relapses with resilience.