15 Common Anxiety Triggers
Hailey Perez, LMFT
Octave Therapist
Anxiety is a natural and normal human emotion that people generally feel in response to something worrisome or stressful. Not all anxiety is a bad thing; in fact, it can actually keep us motivated and alert in our daily lives. With that said, experiencing too much anxiety overall or at times where it isn't warranted can be problematic.
For many people, there are certain anxiety triggers that make the feeling stronger and more powerful. We've created a list of some of the most common anxiety triggers and have included information about how to identify them and some tips on how to manage the anxiety that you may experience as a result.
15 Common Anxiety Triggers
There are many different types of anxiety triggers and they can vary from person to person based on their own life experience. Below is a list of what can trigger anxiety from sleep deprivation and media consumption to relationships and trauma.
1. Conflict
It is not uncommon for people to want to avoid conflict and try to keep the peace. Not only is it more comfortable, but it makes daily life easier to not be in constant battle with those around you. With that said, conflict is inevitable and can happen between friends, family members, significant others, and even colleagues.
In most cases, conflict arises over a difference in opinion or set of expectations or when personalities clash. Many individuals find conflict to be an anxiety trigger as it disturbs the peace and creates tension. Even the fear of causing conflict can be anxiety provoking for many people as the resolution is uncertain.
2. Mental Disorder
There are several mental health disorders that can make anxiety worse and impact one's ability to self regulate and cope.
Generalized Anxiety Disorder (GAD) is a condition that's characterized by persistent and excessive worry that impacts one's ability to function. For those with GAD, not only may they notice anxiety triggers in everyday situations, but also feel anxious about things that pose no real serious threat. For example, one may have anxiety about developing a mental illness despite having no current symptoms.
Aside from GAD, those with post traumatic stress disorder (PTSD) may notice more anxiety triggers than most individuals in their environment that have developed from previous traumatic experiences. This can take the form of hypervigilance and avoidance behaviors due to these past traumatic experiences.
3. Sleep Deprivation
The American Academy of Sleep Medicine recommends that adults get at least 7 hours of sleep per day to maintain optimal health. Studies have even shown that sleep deprivation can increase anxiety symptoms such as a rapid heart rate and increased worrying in individuals. Aside from increased worry, those with sleep deprivation may also find themselves more irritable, have difficulty concentrating, and unable to cope with the daily stressors of life.
On the flipside, sleeping too much can also be an anxiety trigger for some folks and often leave you feeling irritable and even guilty for not making the most of the day.
4. Media Consumption
We all scroll these days whether that's on TikTok, Instagram, or Facebook. There's no telling what's going to pop up on your feed and that in itself can be anxiety provoking. Aside from the unpredictability of the algorithm, you may also come across news that is disturbing and worrisome — these days that's almost everything on most major news channels.
Speaking of the algorithm, many people post their highlights on social media (aka "a highlight reel.") This constant comparison can leave you feeling anxious that you're behind in life, not doing enough with your time, or fearing that you're missing out (FOMO) on the fun.
5. Financial Challenges
Financial struggles can also be an anxiety trigger for many people. Even if you don't want to worry about money, it usually has its way of creeping back as you need it for just about everything from groceries to healthcare. The bills don't stop coming in therefore the anxiety about paying them off can be a constant struggle for many people. Even if you make good money, you may even find yourself anxious that you don't have enough, aren't putting enough away, not investing it properly, etc.
This anxiety can often also trickle down and affect your sleep and strain relationships which can be detrimental if not addressed early on.
6. Life Transitions
Whether you're going off to college, starting a new job, having a baby, or going through a divorce, these situations can be what triggers anxiety for some people. While they may be exciting, there's still always that worry about the future because it's uncertain and you don't know what's going to happen. It's normal to have a healthy amount of anxiety about life transitions but if it gets to the point where it impacts your ability to function or sleep then that can be an issue.
7. Substance Abuse
Substance abuse is a multifaceted topic but there are several components that can be anxiety provoking for individuals who struggle with this condition. For starters, drug use and alcohol consumption alters your brain chemistry by impacting how neurons send, receive, and process signals. Some might experience worry about what they did while under the influence perhaps they said something embarrassing or did something that was out of character.
Although individuals might find temporary pleasure from drinking, many often experience anxiety shortly after. Plus, if one is looking to stop drinking or using, then withdrawal may trigger anxiety too.
8. Negative Life Events
Life is full of ups and downs and for many people negative events can be what triggers anxiety. Whether that's a bad grade, poor performance review, a health scare, or anything in between, experiencing negative life events can take a toll.
9. Work Environment
For many people, a poor work environment or situation can be anxiety provoking. This can look like having too much work on your plate, not getting along with co-workers, having poor managers or maybe even a combination of all three. Regardless, your work environment may be a source of anxiety for you and leave you feeling constantly worried and on edge during the week.
10. General Life Stressors
As mentioned above, life is full of stressors whether they are work, personal, or health related. A little bit of stress in these areas is normal, but if it becomes excessive, then it could be problematic and cause a great deal of anxiety.
11. Relationships
Although many relationships are loving, there can be times that one is in an unhealthy relationship. For example, one might have a partner that is either abusive, narcissistic, or possibly even jealous. This can cause one to be in a constant state of anxiety when their partner is unpredictable or doesn't treat them with respect.
Relationships may also cause anxiety if needs aren't communicated effectively. For example, if your partner doesn't communicate their needs and wants, then you might not know how to try to effectively fulfill them to the best of your ability.
12. Abuse
Verbal, physical, emotional and financial are some forms of abuse that can be anxiety provoking for those on the receiving end. If you're in an abusive relationship, then you might find that you're more anxious because you don't know how to get out, you don't know one's next move will be, or perhaps you're scared because you don't want to rustle any feathers. These situations can be difficult and anxiety provoking for those involved especially if help isn't being received for how to navigate them.
13. Caffeine
Although you might feel like you need caffeine to get through the day, it may be possible that it's actually an anxiety trigger for you. Whether that's a cup of coffee in the morning or a late night dessert, you might find that it leaves you feeling more anxious and jittery as caffeine is a stimulant and can mimic the body's natural fight or flight response after consumption.
14. Social Events
For many people, especially those with social anxiety, social events can be an anxiety trigger. Whether that's doing a presentation, going to a group dinner, or even shopping at the grocery store, social events can bring up the fear of being judged or perceived that can lead to symptoms such as rapid heart beat, shortness of breath, and sweating all of which are symptoms of anxiety.
15. Trauma
Individuals who have experienced trauma in the past may notice that they have anxiety symptoms in the present as a byproduct of that situation. The anxiety that results will likely look different for each person but trauma generally increases one level of anxiety in everyday situations.
How to Identify Your Anxiety Triggers
The first step towards helping treat your anxiety is to identify and understand your triggers. Some people might be able to do this on their own while others might need some help from mental health professionals.
Step 1: Do Your Research on Anxiety
Anxiety is a complex topic and mental health condition that affects everyone who experiences it to a different degree. Doing research about anxiety and how it can manifest is one of the first steps you can take towards identifying your own triggers. Looking up articles such as this one to identify common triggers or watching videos on social media from professionals and those with lived experience can also be helpful too.
Step 2: Start a Journal
If you're not aware of your triggers, then it may be helpful to take note of your triggers. For example, whenever you feel a wave of anxiety coming on, try to write it down. Be sure to note the situation, where you are, the time frame, and any context that can be helpful in distinguishing why you might be feeling anxious and any patterns that could be forming. By doing this, you can identify any patterns that you may not have noticed before.
Step 3: Work With a Therapist
While you may be able to identify anxiety triggers on your own, it is also a good idea to see a therapist. A therapist can help you identify possible anxiety triggers you might not have thought of or even be aware of in your own life. An added benefit to seeing a therapist is that they can give you insight on what triggers anxiety attacks and even how to help with anxiety.
If you don't already have a therapist, then you can browse therapists at Octave who specialize in anxiety and may be able to help you.
How To Help Your Anxiety
Avoid Alcohol & Drugs
Since alcohol and drugs can be a huge anxiety trigger for many people, you'll want to try to stay away from these substances if you can. You'll need to work with a medical professional to make sure you're doing this safely and in a controlled way if you struggle with substance abuse.
Eat Healthy
Not only does eating healthy have a plethora of physical health benefits, but also it can be beneficial for one's mental health too. For example, avoiding foods high in processed sugar and limiting caffeine intake as mentioned above can help reduce anxiety.
Identify Triggers & Learn to Manage Them
Identifying triggers and working to avoid them can help reduce anxiety. You may find it helpful to work with a therapist to do this as they can help you identify them more easily and give you strategies on how to cope and manage your symptoms.
Exercise
Exercise not only has physical benefits, but can also be beneficial for managing mental health, including anxiety. Engaging in exercise can help distract the brain from negative thoughts and even releases endorphins or "feel good" hormones.
Prioritize Sleep Hygiene
Not sleeping enough or sleeping too much can make anxiety feel worse or exacerbate it as it can make you more irritable and prone to being overstimulated, anxious and overwhelmed. Try to prioritize sleep as best as you can and make sure you're getting enough.
Limit Caffeine
Since anxiety is a stimulant it can make anxiety worse. Try to limit caffeine intake to the best of your ability or even cut back to notice a difference.
See a Therapist for Anxiety
If you can't manage your anxiety on your own, then you'll want to get started with therapy. A therapist can give you a list of tools and strategies to help you cope and manage your symptoms in a healthy way.
Conclusion
Determining anxiety triggers is one of the first steps you can take towards managing your anxiety symptoms. This list is a great starting point to learn about some common anxiety triggers and has hopefully given you insights on your own situation and resources on next steps you can take to get the help you need. Looking for professional health? Browse therapists at Octave who specialize in treating anxiety and find out more about insurance & pricing.