We’ve all had days where stress feels like a tiny pebble in our shoe—annoying but manageable. But what happens when that pebble becomes a boulder? In his book Moment of Anxiety, Dr. Miguel A. Fernandez explains how small, everyday habits—like skipping sleep, procrastinating, or staying in toxic environments—can quietly pile up, turning ordinary stress into chronic anxiety.
Let’s break down how these “innocent” choices snowball into something bigger—and how to stop the cycle.
The Sneaky Start: How Bad Habits Add Up
Imagine rolling a tiny snowball down a hill. At first, it’s harmless. But as it picks up speed, it grows bigger and harder to control. Chronic anxiety works the same way. A late-night Netflix binge here, a missed deadline there—these habits seem small on their own. But over time, they train your brain and body to stay stuck in stress mode.
Dr. Fernandez calls this the “stress snowball effect.” Your brain’s chemistry changes when stress becomes routine. Cortisol, the “alarm bell” hormone, stays elevated, keeping your body on high alert. Meanwhile, serotonin—the “feel-good” hormone—drops, making it harder to stay calm. Suddenly, you’re not just stressed—you’re anxious all the time.
Sleep Deprivation: Fuel for the Anxiety Fire
Let’s talk about sleep (or lack of it). You might think burning the midnight oil helps you get more done, but skimping on sleep is like pouring gasoline on anxiety. When you’re tired, your brain struggles to regulate emotions. Even minor stressors feel overwhelming.
Dr. Fernandez explains that sleep deprivation messes with your prefrontal cortex—the part of your brain that handles decision-making and calm thinking. Without enough rest, this area goes offline, letting the amygdala (your brain’s “panic button”) take over. The result? You react to small stresses as if they’re life-or-death situations.
Procrastination: The Guilt That Keeps on Giving
Putting things off might feel like a relief in the moment, but procrastination is a sneaky anxiety booster. Every time you delay a task, guilt and worry creep in. Your brain starts looping thoughts like; I should be working or What if I fail?
This cycle isn’t just mental—it’s physical. Stress hormones like cortisol spike each time you avoid a task, keeping your body tense and your mind racing. Over weeks or months, this pattern trains your brain to associate productivity with fear. Soon, even starting simple tasks feels daunting.
Toxic Environments: When Your Surroundings Stress You Out
Ever notice how a cluttered desk or a negative coworker can make your chest tighten? Environments shape anxiety more than we realize. Toxic spaces—whether a messy home, a high-pressure job, or a pessimistic friend group—act like constant background noise for your nervous system.
Dr. Fernandez notes in Moment of Anxiety that our brains are wired to mirror the energy around us. If you’re surrounded by chaos or negativity, your body stays in “threat mode,” releasing stress hormones even when you’re not in danger. Over time, this wears down your resilience, making it harder to cope with everyday challenges.
Brain Chemistry: The Hidden Game-Changer
Here’s the science behind the snowball: Anxiety isn’t just in your mind—it’s in your cells. Chronic stress habits disrupt the balance of key hormones. Cortisol stays high, keeping your heart racing and muscles tense. Serotonin drops, sapping your mood and focus.
But there’s good news: You can rebalance your brain chemistry. Simple fixes like a 10-minute walk, a protein-rich snack, or five minutes of deep breathing can lower cortisol and boost serotonin. As Dr. Fernandez emphasizes, small positive habits can reverse the snowball effect—if you start early.
How to Melt the Snowball: 3 Simple Shifts
Swap one bad habit for a tiny good one
Replace late-night scrolling with 15 minutes of extra sleep. Trade procrastination with a 5-minute “mini-task” to build momentum.
Clean up your environment
Declutter your workspace, mute toxic social media accounts, or set boundaries with draining people.
Move your body daily
Even a short walk resets cortisol levels and reminds your brain that you’re safe.
Real Life, Real Change
Take Priya, a graphic designer who blamed her constant anxiety on her “hectic job.” But after tracking her habits, she noticed she was sleeping 5 hours a night, surviving on coffee, and avoiding tough projects until deadlines loomed. By fixing her sleep schedule and tackling tasks in small chunks, she cut her anxiety in half within weeks.
Or Jake, a college student stuck in a messy dorm room and a friend group that partied nightly. He felt drained and jumpy all the time. After decluttering his space and joining a study group, his mood stabilized—proof that environments matter.
Final Words
Chronic anxiety isn’t a life sentence—it’s often a sign that small habits need tweaking. As Dr. Miguel A. Fernandez explains in Moment of Anxiety, understanding the link between daily choices and brain chemistry empowers you to stop the stress snowball before it crushes your calm.
If stress is taking over your peace, grab Moment of Anxiety by Dr. Miguel A. Fernandez. This book is packed with science-backed strategies to break free from anxiety’s grip—one small habit at a time. Dr. Fernandez, a chiropractic sports physician and mental health advocate, combines clinical expertise with relatable advice to help you reclaim your life. Your calm future starts today!