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Madina Alam
Madina Alam

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A woman speaks into a microphone, with text overlay stating "THE PROBLEM: These trends are making your anxiety worse," explaining that common short-term relief methods work against long-term management.
A woman speaks into a microphone, with text overlay discussing "JOURNALING" and why it backfires for anxious individuals, often leading to rumination rather than processing.
A woman speaks into a microphone, with text overlay explaining "DEEP BREATHING" and how using it only during panic to avoid feelings teaches the brain that the feeling is dangerous.
A woman speaks into a microphone, with text overlay addressing "REASSURANCE" and how telling oneself "you'll be ok" provides only temporary relief and can increase uncertainty over time.
A woman speaks into a microphone, with text overlay discussing "THE ANXIETY KIT" and why relying on items like cold packs or essential oils to escape feelings can hinder long-term anxiety management.
A woman speaks into a microphone, with text overlay inviting viewers to "Work with me. Get the workbook," mentioning 1:1 private practice spots and an ERP workbook for OCD + anxiety.
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The wellness trends that actually make anxiety worse ✨

I used to recommend all of these. Journaling. Breathwork. Mindfulness. Building self awareness.

Then I specialized in ERP and realized something. Most wellness advice is written for short term relief, not long term management.

I wish more people talked about the research behind anxiety tips, versus what just happens to “feel” good in the moment.

Swipe to see what I mean.

#anxietytherapist #ERPtherapy #OCDrecovery #anxietyawareness #mentalhealthtiktok

5/12 Edited to

... Read moreOver time, I learned that many common anxiety relief strategies, while comforting momentarily, can inadvertently reinforce anxiety in the long run. For example, journaling is often recommended as a way to process emotions, but for many anxious individuals, it becomes a cycle of rumination—repeating worries without resolution. This can deepen anxiety rather than ease it. Similarly, deep breathing exercises can be hugely beneficial when practiced regularly to promote relaxation and mindfulness. However, relying solely on breathwork at moments of panic can function as a form of avoidance, inadvertently signaling to the brain that these intense feelings are dangerous and should be escaped. The brain then associates anxiety with a threat that must be immediately reduced, which strengthens the anxiety response over time. Another widespread trend is self-reassurance, such as repeatedly telling oneself "you'll be okay." While this may soothe temporarily, research indicates it ultimately leads to increased doubt and dependency on reassurance, fueling the anxiety cycle further. Many also rely on an "anxiety kit" comprising items like essential oils, cold packs, or medication to alleviate symptoms quickly. While these can provide short-term comfort, they may send a message to the brain that the anxious feeling is unbearable and must be avoided, reducing one’s confidence in coping independently. What changed things for me was specializing in Exposure and Response Prevention (ERP) therapy, a scientifically supported approach that encourages facing anxiety rather than avoiding it. Through gradual, planned exposure to anxiety-provoking situations or thoughts, individuals learn that anxiety is manageable and less threatening than it feels. Sharing my personal journey has helped me appreciate that the focus should shift from short-lived relief to long-term recovery by addressing anxiety at its root. This means moving beyond surface-level wellness trends toward evidence-backed practices that foster resilience and self-efficacy. If you find yourself at the mercy of well-intentioned but ineffective anxiety tips, consider exploring therapies that encourage engagement with anxious feelings rather than avoidance. Opening up this dialogue can transform how we support mental health, emphasizing sustainable well-being over quick fixes.