If you’re feeling overwhelmed by anxiety, it’s time for an anxiety detox. Take a break from these five things, or just pick one, for one month and see how much of a difference it makes.

We often get locked in to a way of doing things – our daily habits which we assume are keeping us safe through their familiarity – but sometimes they just reinforce our anxiety.

Here’s the annoying thing though… we never like making these changes. No one wants to hear that alcohol makes them more anxious, for example. And what are we going to think about if we aren’t numbing our minds with social media?

So for me this is about priorities. When I notice that my anxiety is up, I’m going to look at one or more of these and take some action.

Social Media: The Comparison Trap

Studies have shown that spending too much time scrolling through social media feeds can lead to negative self-comparisons and feelings of missing out. FOMO is increasingly being recognised as a side-effect of modern life, fuelled by constantly seeing other people living their best life, getting work promotions, running marathons and so on.

And that’s what much of social media is – a marketing presentation of our lives to tell other people how happy and successful we are. No wonder it creates a feeling like we can’t keep up with everyone else.

It’s easy to get caught up in the highlight reels of others and feel like you’re not doing enough or living up to certain standards.

So, cutting social media out of your life for a while gives you some mental space without the barrage of comparison.

The flip side is that you now have more mental space to think. So if you were using social media as a way to turn your brain off, you’re going to have to find something to replace that with, such as reading, walking or TV.

The News

The news is designed to make us fearful. They get more viewers when there is more drama, so naturally they ramp up the drama. And what is the last thing that we need more of when we are feeling anxious? More drama.

News outlets often focus on negative events, which can lead to feelings of fear and helplessness. Seeing other people fighting, abusing each other damages our faith in humanity and scares us. It makes us fearful to leave our homes.

Then there is environmental change – they tell us on a daily basis now that we should worry more about the climate. While that may be true, it’s simply not healthy for anyone suffering from climate anxiety.

The sensationalism and drama can be overwhelming. While it may feel like staying informed gives you a sense of control, it often has the opposite effect.

Challenge yourself to ditch the news completely for a while.

Trust that if there’s anything you need to know, someone will tell you.

Caffeine

Caffeine is a stimulant that can interfere with sleep, trigger racing thoughts, and contribute to feelings of restlessness and irritability.

Interestingly, the symptoms of a caffeine buzz are very similar to anxiety symptoms; increased heart rate, sweating and racing thoughts. The last thing you need is more nervous energy.

Switch to decaf coffee and tea, and avoid energy drinks and other caffeinated beverages. You’ll be amazed at how much better you feel when you’re not constantly wired.

Alcohol

Boooooooooo. I know. No one likes to hear this one.

While alcohol may provide temporary relief from anxiety symptoms, it can ultimately worsen our overall mental health. Alcohol is a depressant that can disrupt neurotransmitters in the brain, leading to increased feelings of anxiety and even panic attacks.

It also stays in your system far longer than most people think – up to three days.

We get dependent on that glass of wine to ‘relax’ at the end of the day, and while it feels good in the moment, is it actually making your sleep worse? Alcohol feels like it relaxes us and helps us get to sleep more easily, but we are also more likely to wake up during the night and the quality of sleep is reduced, even from a single drink.

And I don’t know about you, but how I slept pretty much determines the quality of my entire day. Poor sleep quality means that I wake up feeling tired, foggy, grumpy and more anxious.

Give your mind and body a break by cutting out alcohol for a while and see if it makes a difference.

Toxic Relationships

Toxic relationships can be a major source of stress and anxiety. Whether it’s a romantic relationship, friendship, or family dynamic, being in a toxic relationship can drain your energy and contribute to feelings of insecurity and self-doubt.

There are some people who just naturally ramp up our anxiety. It may be that they cause us to worry that we have caused offence (because they look for it).

Or maybe they are constantly critical, causing you to question every choice you make and everything you say.

Or maybe there is no trust in the relationship, and you worry all the time about what they are doing?

Or perhaps they are simply unpredictable. Anxiety is always about trying to control the future, so the more unpredictable people are, the more anxiety they invoke in us.

These kinds of relationships are like anxiety factories, churning out negative, unhelpful thoughts. That doesn’t mean that they are at fault, just that this is the way that you react to them at the moment. In the long term, you may be able to work on how you react, the boundaries you put in place and so on. But for immediate effect, try cutting them out of your life as much as possible.

Even seeing that person one less time each month will make a noticeable difference potentially.

Instead, surround yourself with people who uplift and support you, and distance yourself from those who bring you down.

Take the Challenge

Try cutting one of these five things out of your life for one month and see how much difference it makes in reducing your anxiety. If it works, try cutting another one in addition, and so on.