We are what we repeatedly do, right? Our habits don’t just shape our days—they also play a significant role in the state of our nervous system. If your daily habits support a regulated nervous system, chances are you’ll experience less anxiety and more ease. But sometimes, our go-to routines—things we’ve been doing on autopilot for years—can actually be contributing to our stress and dysregulation, leading to chronic anxiety.

Let’s dive into three common habits that could be making your anxiety worse, and then explore three habits that can help calm your nervous system and bring more peace into your life.

3 Habits That Might Be Worsening Your Anxiety

1. Overcommitting
Nervous systems aren’t regulated by jam-packed schedules. When we pile on commitments and constantly operate at high speed, our bodies interpret this as a threat, triggering a fight-or-flight response. This response floods our system with stress hormones like adrenaline and cortisol, preparing us to respond to danger. But the “danger” isn’t a saber-toothed tiger—it’s more like attending 11 birthday parties in one weekend. Since we’re not actually fighting or fleeing, these stress hormones get worse, leading to anxiety and dysregulation.

So, what’s the solution? Slow down. Get comfortable saying “no” more often. Carve out space in your schedule to just be. This might feel uncomfortable at first, especially if your brain is used to being busy 24/7, but this discomfort is a sign that you’re creating new, healthier patterns.

2. Caffeine and Alcohol
I know, I know—don’t shoot the messenger. But caffeine and alcohol both have a direct impact on your anxiety levels. Let’s break it down:

Caffeine doesn’t give you energy; it simply blocks the receptors in your brain that tell you you’re tired, making your exhaustion worse. It’s like your body is saying, “I need rest!” and caffeine is like, “Nope, not today!” The problem? This not only messes with your sleep cycle, but it also contributes to an overactive nervous system. On days when I wake up feeling more anxious, I skip the coffee. When I do indulge, I’m mindful—no empty stomach, only one cup, and only in the morning. Caffeine has a six-hour half-life, so that noon latte could be keeping you wired well into the night.

Alcohol also messes with brain chemistry, impacting neurotransmitters like GABA, serotonin, and dopamine. This can disrupt how your body handles everyday stressors, leading to heightened anxiety. I used to think a glass of wine at night was the perfect way to relax. Spoiler alert: it wasn’t. While the puzzle I was doing probably helped, the wine definitely didn’t. Cutting back on alcohol has made a noticeable difference in my anxiety levels. If you’ve tried Dry January or cutting back before, you’ve probably noticed the same.

For a delicious and anxiety-friendly alternative, check out @themindfulmocktail on Instagram. One of my favorites is a mocktail made with tart cherry juice, chamomile tea, and a splash of lemon Spindrift. So refreshing!

3. Clutter
Our nervous systems thrive in orderly environments. Visual clutter creates cognitive overload, reducing our ability to focus and increasing feelings of stress and anxiety. Research has shown that mothers who described their homes as cluttered had higher levels of the stress hormone cortisol. And that low-grade fight-or-flight response you feel in a messy environment? It can compromise your immune system and put you at greater risk for health issues like type 2 diabetes and heart disease.

Try this: Spend just 10 minutes tidying up one area of your home. Notice how it makes you feel. Even small actions can have a big impact on your sense of calm.

3 Habits to Fix It

1. Movement
Movement is a powerful tool for regulating the nervous system. You don’t need a complicated workout routine—just 20 minutes of walking, yoga, or stretching can release feel-good chemicals and help process stored emotional energy. Pay attention to how different forms of movement make you feel. If you’re in a heightened state of anxiety, a high-intensity workout might actually make things worse. Instead, opt for gentle movement like a stroll in nature or some calming yoga poses.

2. Stillness: Meditation, Prayer, and Journaling
If overcommitting is dysregulating your nervous system, the antidote is stillness. And no, scrolling through social media on the couch doesn’t count. I’m talking about true stillness—without external stimulation. Try going for a walk without headphones, spend time in meditation or prayer, or jot down your thoughts in a journal.

If this is new to you, start small. Even 30 seconds of stillness can feel like a challenge when you’re used to being constantly busy. But this discomfort is actually a sign of growth. Gradually build up to a few minutes, and then aim for at least 10 minutes of stillness a day.

3. Regulation Resources
It’s crucial to have tools in your back pocket for when anxiety strikes. Not having a plan can actually increase anxiety. Explore different techniques to see what works for you. Personally, I find that shaking my body, dancing, or jumping helps move anxious energy out. Tapping or even using a weighted blanket can help me feel grounded and secure.

The goal is to experiment and notice what resonates with your body: what is making things better and what is making things worse. Create a personalized toolbox of practices that help you feel calm and centered, so you can tap into them whenever anxiety arises.

Remember, the journey to a regulated nervous system is a practice. Start small, be consistent, and most importantly, be kind to yourself along the way. Your nervous system—and your peace of mind—will thank you.

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