In an age where health advice is everywhere—from apps that track our sleep to devices that monitor our heart rates—trying to “do the right thing” for our well-being has never been easier. But for some people, the constant pressure to be healthy can have the opposite effect, causing feelings of stress, anxiety, or restlessness.
American Psychiatric Association’s 2025 Annual Mental Health voting It found that 59 percent of the 2,204 adults surveyed said they were worried about their health. newsweek We spoke to two psychiatrists and a clinical health psychologist about the everyday habits that are meant to support well-being but, in some cases, can make anxiety worse.
Exercise is widely promoted as one of the most effective ways to manage anxiety, but too much of it can have adverse effects. Dr. Simon Feinboim, psychiatrist and medical director of Neuro Wellness Spa in Long Beach, California, explains newsweek Problems arise when exercise turns from helpful to compulsive.
Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity physical activity a week — about 30 minutes per day, five days a week. However, some people go further than this, skipping rest days or feeling compelled to exercise due to guilt or fear.
“(The concern) occurs when there is a shift from restorative exercise to compulsive overtraining,” Feinboim said. “I often tell my patients that physical activity is one of the most evidence-based tools for reducing anxiety symptoms.
“Generally, this resonates with patients, but, when exercise becomes intense and prolonged, driven by guilt or fear, it can cause impairment in body proteins, it can increase baseline cortisol, disrupt sleep, and put the nervous system in hypersympathetic (fight or flight) state.”
In some patients with underlying anxiety, perfectionistic traits and/or eating disorders, overtraining may paradoxically increase restlessness and irritability, worsening their mental state and increasing physical anxiety symptoms such as palpitations or muscle tension.
Time also matters. Exercising too long during the day can interfere with sleep, Which, in turn, increases anxiety.
Feinboim said: “Exercise increases core body temperature, which allows time for the body to decrease to baseline core body temperature before sleep.
“This further increases anxiety through lack of sleep and impaired emotional regulation.
“What starts out as a positive coping strategy can become physically active if not balanced with adequate recovery, nutrition and flexibility.”
wearable device
Wearable devices like smartwatches and fitness trackers monitor real-time health and activity data ranging from heart rate and sleep to daily activity. They are designed to support well-being by tracking vital signs, improving productivity, offering safety alerts, and helping to manage chronic conditions.
According to Health Information National Trends, nearly 1 in 3 Americans uses a wearable device such as a smartwatch or fitness band to track their health. survey. Of those users, more than 80 percent say they would share data from their device with their doctor. Despite this desire, less than 1 in 4 adults with or at risk for heart disease currently use wearables.
However, for some people, constant access to health data may increase rather than reduce anxiety. Dr. Thaddeus Koontz, a licensed psychiatrist and CEO of Human Supports of Idaho, explains newsweek Excessive monitoring can reinforce anxious thought patterns.
“Too much checking strengthens hypervigilance in response to body sensations, as well as circuits in the brain that monitor danger,” Koontz said.
“A feedback loop develops where a person monitors, notices a problem, monitors more, and then develops more concern.”
“Sometimes, reassurance reinforces the search for reassurance. Ambiguity can be challenging to tolerate, but, through exposure, the anxiety associated with ambiguity is reduced.”
Research supports this concern. A study published in Journal of the American Heart Association found that, among heart patients, 20 percent of those using a wearable heart monitor experienced anxiety and frequently contacted their doctor in response to irregular heart rhythms.
To reduce the risk of increasing anxiety, Koontz said you should set limits around tracking, such as limiting checking to predetermined times, turning off real-time alerts, avoiding checking when already anxious or emotional, and taking a day or two off from monitoring when health conditions allow.
clean eating
Eating well is another cornerstone of good health, but a rigid approach to diet can have psychological effects. Alison Gaffey, Ph.D., a clinical health psychologist at Yale School of Medicine who specializes in the impact of lifestyle factors on mental and cardiovascular health, said overly strict eating rules can increase stress rather than reduce it.
“Strict low-sodium or ‘clean eating’ plans can also be problematic if they become rigid or fear-based, leading to increased stress and excessive anxiety about food choices rather than supporting a person’s health,” Gaffey explains. newsweek.
The National Eating Disorders Association says that, while caring about nutrition isn’t inherently harmful, people with orthorexia — the obsession with eating only foods deemed “healthy” or “pure” — can be so persistent that it harms their physical and mental well-being. This can lead to malnutrition and impaired social functioning.
Since orthorexia does not have formal diagnostic criteria, it is difficult to estimate how common it is or whether it is a separate condition, a form of an existing eating disorder such as anorexia nervosa, or linked to obsessive-compulsive disorder. Studies showing high rates of obsessive compulsive disorder (OCD) among affected people suggest that there may be significant overlap.
finding balance
no expert newsweek People are being advised to stop exercising, give up wearable technology or stop caring about what they eat. Instead, they emphasize moderation, flexibility, and awareness of motivation.
When these habits are used to support well-being – rather than being driven by fear, guilt or perfectionism – they can improve mental health, not undermine it.
