Identifying Anxiety Triggers to Make Life Easier
Everyone experiences anxiety from time to time. There are unexpected circumstances that come up in life that leaves us feeling more worried, scared, or anxious than usual.
Experiencing anxiety is a normal process, and if you suffer from anxiety every now and then, you’re not alone. Millions of American adults have anxiety and it has become the most commonly diagnosed mental health disorder in the U.S.
If you are someone who suffers from anxiety on a regular basis, it can be helpful for you to learn about your triggers. Identifying anxiety triggers can help you stop an anxiety attack from happening. It can also help you lessen the severity of other anxiety symptoms.
Before you start to look into what is triggering your anxiety, it can be helpful to know what anxiety looks like. While anxiety varies from person to person, there are some common symptoms that people suffering from anxiety regularly report.
These symptoms include:
● Unwanted sweating
● Feeling restless
● Unnecessary nervousness
● Rapid heart rate
● Feeling lightheaded or faint
● Difficulty sleeping
● Muscle tension
If you have been experiencing any of these symptoms on a regular basis, it’s very possible you are dealing with anxiety. These symptoms can stem from other medical conditions as well, so it can be helpful to talk to your doctor.
If all other medical issues are ruled out, you’ll want to consider anxiety as the cause. Once you’ve learned you are dealing with anxiety, the next step is to determine why it’s happening to you. Let’s take a look at some common anxiety triggers before we dive deeper into identifying your personal ones.
Common Anxiety Triggers
There are some anxiety triggers that many people seem to experience. When you read through the list, you’ll see why – it’s common for our minds to react to traumatic or unforeseen situations like these!
● Health conditions – Receiving a new health diagnosis can be quite alarming, especially if it’s a scary one like cancer. Chronic illnesses that become worse can also affect how much anxiety you feel about your health.
● Caffeine – Drinking too much coffee can induce anxiety and related symptoms, including rapid heart rate, trouble sleeping, and nervousness. These side effects aren’t helpful for someone already dealing with anxiety before consuming caffeine.
● Crowded places – Too many people in a small space can make you feel confined,
bringing on feelings of anxiety. Parties, social events, and other large gatherings can
have the same effect – especially if you’ve spent extended periods of time at home and are just getting back out into the “real” world.
● Medications – It is possible that taking over-the-counter and new prescription
medications can cause anxiety to occur. Your best bet here is to ask your doctor if this is the case with your medications.
● Stress – Worrying about too much can definitely bring on anxiety. It can also contribute to other behaviors that will worsen your anxiety, like skipping meals, drinking coffee, or consuming alcohol.
● Conflict – Disagreements at work, in your relationships, or even within your own mind can cause you to feel anxious. This is especially true if you are the one at fault or you feel like you can’t resolve the problem.
How to Identify YOUR Anxiety Triggers
You may experience some of the common anxiety triggers listed above, but anxious feelings can arise in people for many other reasons as well. It’s essential that you learn your personal anxiety triggers so that you can help yourself resolve the symptoms and keep them from happening again.
The past can be a great place to start looking when seeking out personal anxiety triggers. There can be events that happened to you long ago that are the deep-seated cause of your anxiety. People with post-traumatic stress disorder (PTSD) especially notice anxiety that stems from traumatic events that happened to them years ago.
Identifying your own triggers for anxiety is the first step in maintaining the condition and learning how to cope with it in a healthy way. Here are some methods you can use to learn more about what causes your anxiety:
Writing down your thoughts and feelings when your anxiety is triggered is a purposeful way to notice patterns. Keeping a daily journal and writing in it for just 10 minutes a day not only gets those negative feelings out of your head, but you can start to see how your anxiety manifests.
It’s helpful to journal during times you aren’t feeling anxious as well. These details can help you figure out the causes and how to overcome those unwanted feelings.
Speaking with someone with experience in mental health disorders may be the best way for you to identify your personal anxiety triggers. They can ask questions and help expose you to new ways of thinking that you may not have done on your own.
A therapist can be partially responsible for new “breakthroughs” in your quest of identifying your anxiety triggers. Consider finding a professional who can listen to how you feel and help you determine the root causes of anxiety in your life.
Listen to your Body
Take note of the times when you feel anxious, and how your body is working during these times. Do you feel more anxiety after a day or two of unhealthy eating or too many cups of coffee? Maybe you feel more agitated when you haven’t slept well in the last 2-3 nights. Sometimes our own bodies can be the greatest indicator of what is causing anxiety to appear.
It can be difficult to reach down deep and determine your anxiety triggers. Most people want to avoid talking about it and feel they have to silently deal with it. However, this is not helpful, nor is it true.
Be honest with yourself and the people you confide in. Share how you are feeling and what events led to the anxious thoughts. Avoid sweeping past events or possible triggers under the rug.
Learning more about what triggers your anxiety can help you overcome the symptoms and negative feelings. It can also assist you with preventing anxiety from occurring as often. If you know what makes something happen, you can do your best to fight it and reduce its effects on
The most important thing to do is keep an open mind when identifying your anxiety triggers. Know that you are not alone in feeling anxious and that it is okay to talk to others struggling with this mental condition to get help for your own issues.
I had all of the symptoms stated above, but the worst one was insomnia. Important thing is to realize that medications are not going to help you with treating the cause of your anxiety.
Hi! I don’t think many of us pay attention to the things that cause us to become anxious before we’ve already reached that point. You’ve definitely provided helpful information on both anxiety triggers and how to deal with them. Thanks for sharing!
I’ve been going to therapy for a few months now, and my therapist asked me to start keeping a journal for my anxious thoughts. I’ve noticed that some of the things that happen before an anxiety attack are: my heart beat pace picks up, my leg starts shaking.
I have been writing down my triggers that causes me anxiety lately as well
Very important info and some great tips. I’ve been working with a doctor for my anxiety and his best recommendations are also therapy and journaling.
So helpful! Anxiety can be so difficult to live with and avoiding major triggers is life-changing!
This is such a great post! It’s super helpful to know how to identify my anxiety triggers. Thank you.
Anxiety is on of my biggest issues for as long as I can remember myself. I have come to the point where I can identify what is causing it or what might make it worse. However, I think there is no way to stop it totally. I know that it is part of me and every day I learn how to deal with it and do all the things I want to despite my anxiety. I appreciate the way you approached this issue!
Thank you, I’m glad you liked the post. I know you don’t know me but I’m here to listen if you need someone to chat with, please that don’t have anxiety has no idea what goes on.
I have mild anxiety and I can testify that having an outlet like a journal is a great coping mechanism. Anyway, great post 🙂
All the best, Michelle (michellesclutterbox.com)
Journaling is one of my favorites, I can get in the zone and write for like an hour.
Great information! Thank you for sharing! I’ve had anxiety for many years now and there’s all sorts of triggers but understanding what triggers you is huge to managing the anxiety.
Very informative post. I was not aware of some the symptoms of Anxiety you presented. Thanks for sharing and shedding light on mental health conditions 😊.
Excellent article! I know I struggle with crowded places. Thanks for posting
It is all so well explained. Thank you
Identifying those triggers will most definitely help you get to the solution on how to deal with it. Great article!
It’s important to know our own “anxiety ladder” too ! Which alarms your body give you for X amount of anxiety, and then a step further, and the next one..
For me, I like to pick at things.. i’d tweeze individual body hair (legs’/eyebrows..), if left unsolved, my hands starts itching- if not listen to, it goes even further up my arms. Like ezcema or psoriasis, it makes little bumps on my skin and can go up to breaking skin with my constant scratching..
The worst one had been when my constant arm itching was related to the work I had.. I needed to jump ship, I couldn’t anymore. confirmed it was my body response to anxiety as the itching stopped ENTIRELY since I gave my 2weeks and left the environment..
Oh my goodness! I’m glad you finally got some relief, not only was the anxiety there but you had these symptoms too. I am so sorry to hear you had to go through all that.