Alcohol is a "downer" and can make your mental health worse. It's important to really limit your alcohol intake or avoid it entirely when feeling anxious.
Caffeine stimulates your “fight or flight” response, and research has shown that this can make anxiety worse and can even trigger an anxiety attack
Without the rejuvenating effects of sleep, the prefrontal cortex is less able to control how the amygdala processes anxiety, allowing fear to spiral to unhealthy levels.
Nicotine creates an immediate sense of relaxation, so people smoke in the belief it reduces stress and anxiety. This feeling is temporary and soon gives way to withdrawal symptoms and increased cravings.
Delete your social media apps and take a break. Take a walk outside and get in touch with your reality without any distractions.