What should you avoid doing during anxiety episodes?
Written by
David Nelson
Reviewed by
Prof. Graham Pierce, Ph.D.During times of anxiety episodes, certain behaviors will increase your symptoms by accident rather than decrease them. Dysfunctional decisions are behaviors that create a physiological stress response, which increases sensations of panic. As a therapist for anxiety, I have seen patterns repeatedly that cause my clients' symptoms to spike. Knowing how to avoid these pitfalls will give you a better chance of dealing with anxiety.
Music Complexity
- Complex arrangements create cognitive overload during heightened anxiety
- Unpredictable rhythms trigger fight-or-flight responses
- Choose simple harmonic structures instead for neural calm
Volume Levels
- High decibel exposure causes sensory system overload
- Loud sounds increase cortisol production rapidly
- Maintain 40-50 dB levels for therapeutic benefits
Lyrical Content
- Word-focused music engages analytical brain functions
- Language processing competes with emotional regulation
- Select non-lyrical tracks to avoid cognitive conflict
Staying linked with the environment will always be helpful in anxious moments. Fully sound isolated typically brings on hyper vigilance as opposed to diminishing it. I recommend maintaining soft ambient room sounds by opening windows or using quiet appliances. This keeps spatial awareness intact without overstimulating your senses.
Deploy these alternatives when it becomes difficult. Create simple playlists for anxiety episodes and limit the volume on your devices. Keep soothing tracks handy on your phone. I teach clients to use these alternatives before the crisis happens. Preparation reduces anxiety in considering how to cope with symptoms.
Read the full article: Stress Relief Music: Ultimate Relaxation Guide
