The Anxiety Don’t List: What Not to Do When You’re a Woman Struggling with Anxiety

When you’re living with anxiety, it’s natural to want relief as quickly as possible. But sometimes, without realizing it, we do things that actually make anxiety worse. These habits can feed the cycle of worry, tension, and fear-leaving us even more stuck.

Here’s an Anxiety Don’t List-things to avoid if you want to break free from anxiety’s grip:

1. Don’t Ignore Your Body

Many women push through, telling themselves, “I’m fine, it’s just stress.” But ignoring racing thoughts, tension, or panic symptoms only teaches your body to keep sounding the alarm.
👉 Instead: Notice what your body is telling you. Anxiety isn’t weakness-it’s a signal that something needs attention.

2. Don’t Believe Every Thought

Anxious thoughts feel convincing: “Something bad is about to happen.” “I can’t handle this.” But just because a thought feels true doesn’t mean it is true.
👉 Instead: Learn to challenge thoughts with truth-both practical truths (CBT skills) and spiritual truths (God’s promises).

3. Don’t Over-Caffeinate

That extra cup of coffee or energy drink may feel necessary, but caffeine can ramp up your heart rate and mimic anxiety symptoms, making your body feel “on edge.”
👉 Instead: Hydrate with water, herbal tea, or something calming to support your nervous system.

4. Don’t Isolate Yourself

When anxiety hits, it’s tempting to withdraw-skip church, avoid friends, hide out. But isolation makes anxiety louder.
👉 Instead: Stay connected. Even a short call with a trusted friend or a quiet prayer group can remind you you’re not alone.

5. Don’t Numb with Quick Fixes

Scrolling endlessly, emotional eating, drinking, or binge-watching may distract you for a moment, but they don’t solve the deeper anxiety-and often add guilt.
👉 Instead: Create small, life-giving rhythms-walk outside, journal, worship, or use grounding techniques that calm your nervous system.

6. Don’t Expect Perfection

As a Christian woman, you may feel like you should always “have it together.” But expecting yourself to live in constant peace sets you up for shame when anxiety hits.
👉 Instead: Remember Scripture calls us to pursue peace (Romans 14:19), not achieve it perfectly. Progress, not perfection, is the goal.

The Hopeful Truth

The good news is you don’t have to keep repeating these patterns. Therapy can help you recognize what feeds your anxiety and replace those habits with healthier ones. God designed you for freedom-not to live in an endless cycle of tension and fear.

Stop being tempted to think, “Why can’t I just get it together?” Healing is possible. Together, we can work on calming your body, renewing your mind, and strengthening your faith so you can step more fully into the peace God desires for you.

👉 Schedule a free consultation today