“The tiger you do not look at follows you home,” says a Tibetan proverb. Many high performers know this tiger: diffuse, underestimated fears that are drowned out in the calendar, numbed with caffeine, or “washed down” in the evening. In the short term, this works. In the long term, it builds invisible chains – and they are called addiction. This article shows how this happens, what the research says about it, and how you can face, calm, and rid yourself of the tiger.

Fear is a normal warning system. It becomes problematic when it is underestimated or chronic. Then the brain seeks quick “solutions.” This is often where the path to negative reinforcementbehavior becomes more likely because it temporarily reduces unpleasant feelings begins. Those who dampen fear with substances or digital distraction couple relief with the trigger – increasing the risk of relapse. Central to this are state anxietymomentary, situational anxiety and cravingstrong desire for a substance or behavior. When state anxiety rises, craving often increases as well: The brain stores “Means X = relief.” Without active, healthy strategies, a habit loop develops: anxiety → substance/behavior → short relief → stronger coupling → more need next time.

Underestimated fears distort decisions, worsen sleep, and reduce cognitive control – all drivers of addictive behavior. Research shows that anxiety disorders increase the craving for nicotine; in particular, daily users report stronger craving even before encountering triggers, which promotes relapses ^[1]. The same applies to alcohol: Socially anxious individuals specifically turn to drinking to feel more comfortable and avoid situations where alcohol is unavailable – an entry into risky consumption patterns ^{[2] [3]}. Digital escape routes are not a harmless way out: Excessive social media use is robustly correlated with stress, anxiety, and depression – amplifiers rather than vents ^[4]. Caffeine is also ambivalent: Moderate amounts can improve mood and focus, but too much heightens anxiety and sleep problems – a vicious cycle of fatigue, increased consumption, and heightened nervousness ^[5].

A laboratory study with virtual stimulus exposure showed that state anxiety is particularly linked to craving before a hint of nicotine. Daily users exhibited higher craving both before and after cues; crucially, state anxiety predicted primarily the preceding craving. This suggests that interventions that dampen acute anxiety close exactly the window in which drives toward consumption arise ^[1]. Regarding self-medication with alcohol, the literature presents a divided picture: Socially anxious individuals consciously use alcohol to reduce anxiety and report noticeable relief; at the same time, it remains unclear whether alcohol reliably reduces social anxiety or exacerbates it in the long term – a classic short-term gain with long-term costs ^{[3] [2]}. On the intervention side, a large randomized app comparison shows that several psychotherapeutic exercises – ranging from breathing techniques to progressive muscle relaxation to mindfulness – can immediately reduce anxiety, with medium to large effects. Particularly, mindfulness and imagination techniques were highly effective, highlighting their suitability for the acute interruption of the anxiety-craving loop ^[6].

- Breathe when it counts: Practice 5 minutes of diaphragm breathing (4 seconds in, 6 seconds out) or guided mindfulness as soon as internal restlessness rises. Digital exercises can significantly reduce anxiety in the short term, thereby closing the craving window ^[6].
- Movement as an anchor: Plan 3–5 sessions per week (e.g., 30–45 minutes of brisk walking, strength training, or interval runs). Physical activity can enhance the effect of psychotherapy and additionally reduce anxiety and depression symptoms – especially helpful when initial skepticism about treatment is high ^[7].
- Activate social safety nets: Maintain reliable contact points (a brief daily check-in message, a weekly meeting). Family or close social support significantly buffers the effects of earlier stressors on anxiety – a biological “shock absorber” against relapses ^[8].
- Caffeinate wisely: Test a personal cut-off (e.g., a maximum of 200 mg before 2 PM). This way, you benefit from alertness effects without destabilizing anxiety and sleep ^[5].
- Digital diet: Set two daily social media-free time windows (e.g., 90 minutes after waking, 90 minutes before sleep). Overuse correlates with increased stress and anxiety; clear boundaries uncouple tension from impulsive scrolling ^[4].

The next developmental stage of anxiety therapy will be situational: Tools that lower state anxiety in real-time, combined with movement and social buffers, can early-cut addictive loops. Personalized protocols are expected that utilize biomarkers, time of day, and context to deliver the right anti-anxiety tool at the right moment.