How willing are you

to create

a life that is truly worth living?

How much

time

and

effort

are you

willing to invest

in

this

goal?

What happens

when

you

take

ownership

of the aspects

of life

you

can

control?

Continuing with the theme “fear” discussed in my previous post “Understanding Fearful Thinking: Roots and Solutions“, I want to address one of the most crippling issues of our time: anxiety.

HOW DID ANXIETY EVOLVE FROM BEING JUST ONE OF MANY HUMAN EMOTIONS TO BECOMING A WORLDWIDE SPREAD MENTAL HEALTH PROBLEM?

To answer this question, we need to look into the common factors:

• Cultural

• Societal, and

• Technological influences

On the societal front, the extremely competitive and toxic work environments that are so common today have become major sources of anxiety and other mental health issues.

These workplaces often treat employees as replaceable assets rather than as human beings.

*As we cannot easily change socioeconomic structures, let’s focus on the elements that we can control: our habits and daily choices.

Many everyday habits directly contribute to increased stress, worry, and fear.

Here are some of the most common anxiety-inducing habits:

1. Constant Exposure to Negative News (Doomscrolling)

• The 24/7 news cycle, social media, and sensationalized headlines create a state of chronic stress.

• Exposure to crime reports, political instability, economic fears, and global crises activates the brain’s amygdala, keeping it in a heightened state of alertness.

• Fear-based media algorithms reinforce this by feeding users more anxiety-inducing content.

💡 Solutions:

• Set time limits on news consumption (e.g., 15 minutes per day).

• Follow balanced news sources that provide solutions, not just problems.

• Take digital detoxes to reset your nervous system.

2. Excessive Social Media Use

• Comparison culture on Instagram, TikTok, and LinkedIn leads to low self-esteem and imposter syndrome.

• The fear of missing out (FOMO) creates social anxiety and dissatisfaction.

• Negative comments, online debates, and cyberbullying trigger emotional stress.

💡 Solutions:

• Curate your feed to follow uplifting and educational content.

• Set app usage limits (e.g., 30 minutes per platform per day).

• Take social media breaks and focus on real-life interactions.

3. Poor Sleep Habits (Sleep Deprivation)

• Late-night screen exposure disrupts melatonin production, making it harder to relax.

• Inconsistent sleep schedules weaken emotional resilience, making anxiety more intense.

• Sleep deprivation increases cortisol (the stress hormone) and makes the brain more reactive.

💡 Solutions:

• Set a consistent sleep schedule (even on weekends).

• Reduce screen time at least 1 hour before bed.

• Use blue-light filters and create a relaxing bedtime routine (e.g., reading, meditation).

4. Overconsumption of Caffeine & Energy Drinks

• The entire world has a high coffee culture, with many people consuming multiple cups daily.

• Caffeine stimulates the nervous system, leading to increased heart rate, restlessness, and jitteriness—all mimicking anxiety symptoms.

• Many energy drinks contain high doses of caffeine and sugar, worsening panic attacks.

💡 Solutions:

• Reduce caffeine intake gradually and replace it with herbal teas.

• Avoid caffeine after 2 PM to prevent sleep disruption.

• Opt for natural energy boosters like exercise and hydration.

5. Poor Diet & Nutritional Deficiencies

• The high consumption of processed foods, sugar, and artificial additives in the wolrd contributes to inflammation, which is linked to increased anxiety.

• Nutrient deficiencies (e.g., low magnesium, B vitamins, omega-3s) impair brain function and mood regulation.

• High sugar intake leads to blood sugar crashes, triggering panic-like symptoms.

💡 Solutions:

• Eat whole, nutrient-dense foods (leafy greens, nuts, seeds, fish).

• Reduce sugar and processed food intake.

• Supplement with magnesium and omega-3s, which support brain health.

6. Sedentary Lifestyle (Lack of Movement)

• Many people sit for 8+ hours a day due to desk jobs and screen-based entertainment.

• Lack of exercise reduces endorphins, leading to low mood and increased stress.

• Physical inactivity contributes to chronic pain, poor sleep, and higher cortisol levels.

💡 Solutions:

• Take short movement breaks every hour (even stretching helps).

• Incorporate daily walks or workouts (even 20 minutes improves mood).

• Try mind-body exercises like yoga or tai chi to reduce stress.

7. Overstimulation from Technology & Notifications

• Constant email pings, social media alerts, and group chats create a state of hypervigilance.

• The brain is not designed to process constant input, leading to decision fatigue and mental exhaustion.

• The fear of missing an important message keeps people glued to their devices, increasing anxiety.

💡 Solutions:

• Use “Do Not Disturb” mode during focus times.
• Set notification-free periods (especially in the morning and evening).
• Reduce mindless scrolling and replace it with intentional activities.

8. Lack of Deep Social Connection (Loneliness Epidemic)

• The world is experiencing a loneliness crisis, with many people feeling isolated despite social media presence.

• Loneliness increases cortisol, weakens the immune system, and heightens fear-based thinking.

• Lack of deep, authentic relationships makes it harder to regulate emotions.

💡 Solutions:

• Prioritize in-person interactions with friends and family.

• Engage in community activities or hobbies with others.

• Practice vulnerability and deep conversations to foster real connections.

If you are a regular reader of Soul & Suitcase, you already know my mantra:

Complex changes

don’t happen

overnight

and

require

a multifaceted strategy.

If you are struggling with anxiety, consider starting with small steps and gradually implementing changes to your mindset, routine, and lifestyle.

🎁 Related posts:

Understanding Fearful Thinking: Roots and Solutions

How Our Emotions and Relationships Can Literally Make Our Body Sick

Fear Belittles, Caution Empowers