Everyone experiences anxiety from time to time. There are unexpected circumstances that
come up in life that leave 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
● 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
● 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
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
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
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.