13 Things That Can Cause Anxiety

Symptoms such as nervousness, panic, fear, sweating, and rapid heartbeat can indicate the presence of anxiety. While anxiety can be advantageous in times of genuine danger, it can become problematic when it intensifies and hinders daily life.

According to Dr. Una McCann, a professor of psychiatry and director of the Anxiety Disorders Program at the Johns Hopkins School of Medicine, when worries and excessive caution surpass a certain threshold and become a disorder, an individual’s ability to function in their everyday life is significantly impaired. This impairment can have detrimental effects on a person’s overall well-being.

Over time, anxiety can progress to a level where it interferes with a person’s job performance, completion of household responsibilities, and their capacity to care for themselves and their loved ones. Dr. McCann suggests that identifying the causes or exacerbating factors of anxiety can be instrumental in preventing it from reaching this debilitating stage.

While the triggers of anxiety vary from person to person, it is useful to be aware of some commonly encountered ones.

Thinking There’s Something Physically Wrong With You

Experiencing chest pain does not necessarily indicate a heart attack, and having a skin rash does not automatically mean you have cancer. Anxiety often arises from concerns about one’s physical well-being.

While it is normal for individuals to occasionally worry about their health, Dr. McCann emphasizes that physical symptoms can be indicative of an anxiety disorder if the excessive worrying disrupts daily life.

Interestingly, the physical symptoms that initially triggered anxiety about one’s health can be quite similar to the symptoms of anxiety itself, such as an elevated heart rate, hyperventilation, sweating, and a feeling of weakness. This similarity can create a cycle of anxiety, where the physical symptoms further intensify the anxiety experienced.

Worries About Your Loved Ones

Some people experience anxiety not due to concerns for their own safety but due to concerns for the safety of others close to them. Dr. McCann added that worrying for the safety of one’s children, relatives, and friends is normal, but that some people may also worry about their ability to recover after a tragedy.

Those providing care are hit particularly hard. When caring for another person, you also have to balance your own needs, which can be difficult. A comprehensive research published in PLoS One in March 2021 found that carers’ anxiety symptoms increased in proportion to their perceived level of responsibility.

How Much Money You Have (or Don’t Have)

Money is often tied to our sense of safety and security, and concerns about it can deeply impact our well-being. Chloe Carmichael, PhD, a psychologist in New York City, explains that money serves as a resource that provides people with a sense of safety. When we perceive this resource as scarce, it can trigger a primal fear of our survival being at stake.

Financial stress can arise from various sources. Common stressors include worries about savings, job insecurity, income levels, lack of financial knowledge, debt, concerns about identity theft, and comparisons with others’ wealth.

Not Getting Enough Sleep

Control and Prevention (CDC) recommend that individuals aim for 7 or more hours of sleep per night. Insufficient sleep can contribute to the worsening of anxiety symptoms.

Dr. McCann, who has extensively researched the relationship between sleep and anxiety, has found that both healthy individuals and those with anxiety disorders experience increased anxiety levels when they lack adequate sleep.

The Anxiety and Depression Association of America highlights the potential development of a vicious cycle between sleep and anxiety, wherein insufficient sleep can intensify anxiety, and heightened anxiety can, in turn, disrupt sleep.

Additionally, Dr. McCann emphasizes that individuals who are sleep deprived are more susceptible to the effects of anxiety-inducing substances like coffee and other stimulants.

To manage anxiety effectively, it is essential to prioritize and prioritize quality sleep, ensuring that you are getting the recommended amount of sleep each night. Establishing good sleep hygiene practices and seeking professional guidance if necessary can help in addressing both anxiety and sleep-related issues.

Stimulants—Including Coffee

Consuming coffee can potentially worsen symptoms of anxiety. Susan Bowling, PsyD, a psychologist at the Women’s Health Center at the Wooster Branch of Cleveland Clinic, suggests that individuals sensitive to caffeine should limit their intake to no more than 200 milligrams of caffeine per day, which is roughly equivalent to two cups of coffee.

Caffeine has natural effects that stimulate various sensations in the body, including an elevated heart rate, increased body temperature, and rapid breathing. Psychologically, it can be challenging for the mind to differentiate between these sensations and anxiety because they feel similar.

Apart from caffeine, other stimulants can also trigger anxiety. Dr. McCann highlights that the stimulating components in cannabis, for example, may exacerbate anxiety symptoms in certain individuals. She expresses concern about people attempting to self-medicate their anxiety.

It is important not to assume the safety of a product solely based on its claims of being natural or herbal. Dr. McCann advises caution when purchasing food items, including herbs, online or in stores, as the labels may claim to have soothing properties. It is crucial to exercise care and gather sufficient information before trying such products.

Taking Certain Medications

Certain medications can have stimulant effects, potentially leading to the development or exacerbation of anxiety symptoms. Two commonly prescribed medications, amphetamines and methylphenidate, are known stimulants used to treat attention deficit hyperactivity disorder (ADHD) and narcolepsy.

In addition to these stimulant medications, certain antidepressants like Wellbutrin XL (bupropion) and Effexor XR (venlafaxine), as well as some anti-asthma medications, can also have stimulating properties that affect individuals differently, potentially causing increased levels of stimulation in some people.

Having a Diet That’s Heavy in Processed Carbs

Diet plays a role in influencing mental health, and what we eat can affect our sensitivity to anxiety, as explained by Lily Brown, PhD, the director of the Center for the Treatment and Study of Anxiety at the University of Pennsylvania. The impact of anxiety can be influenced by the foods we consume and how they make us feel.

A study published in the British Medical Journal in June 2020 indicated that a high intake of processed carbohydrates may raise the risk of experiencing anxiety. The researchers hypothesize that this association may be linked to the fluctuation of blood glucose levels caused by consuming processed carbohydrates. Additionally, mood disorders have been associated with recurrent low blood sugar.

Feeling That Everything Needs To Be Done Just So

Perfectionism can serve as a significant contributor to anxiety, even if individuals do not initially recognize themselves as being perfectionistic. This trait can act as an unexpected trigger for anxiety symptoms.

Lily Brown, in an interview with Health, suggests that certain statements or thought patterns can signal a perfectionistic tendency and indicate a potential trigger for anxiety. For example, phrases like "I can start on that task when all of these things come together" or "I need the right resources to dive into it the right way" reflect a desire for ideal conditions before taking action.

Such perfectionistic tendencies can create a cycle of unrealistic expectations, fear of failure, and increased anxiety. Recognizing these patterns of thinking and their association with perfectionism can help individuals anticipate potential triggers and be more proactive in managing their anxiety.

Having an Argument That Can Affect a Relationship

Conflicts and disagreements are a natural part of relationships, and they can have a significant impact on our mental well-being. Lily Brown emphasizes that social conflicts can not only result in feelings of sadness or depression but also lead to anxiety.

Specifically, social conflicts can trigger worries about the potential future consequences of the conflict within close relationships. This anticipation of negative outcomes can generate anxiety and further amplify the distress caused by the conflict itself.

Information Overload

The use of social media can indeed impact anxiety levels, as highlighted by a study published in the American Journal of Health Behavior in March 2019. Several factors were found to be associated with an increased risk of anxiety:

• Using four or more social media platforms.
• Spending an hour or more per day on social media.
• Visiting social media sites 30 or more times per week.
• Feeling a strong emotional attachment to social media.
• Perceiving oneself as addicted to using social media.

To manage anxiety related to social media, it is not necessary to completely eliminate it. Instead, it is recommended to limit the time spent engaging with social media platforms and to be mindful of the content consumed. Constantly checking for the latest news or engaging in heated online discussions can be triggering for many individuals. Setting boundaries and being selective in one’s social media usage can be beneficial.

However, it’s worth noting that if someone finds themselves so anxious that they avoid social media entirely, controlled exposure to social media might be helpful. This can allow individuals to practice tolerating anxiety and gradually build resilience. Striking a balance that works for each individual is key.

Fear of Being Separated From a Loved One

Separation from a caregiver can indeed be a significant trigger of anxiety, not only for children and adolescents but also for adults. The National Institute of Mental Health states that individuals who experience anxiety related to separation often worry about potential harm or negative events befalling their attachment figures during their absence. This fear leads to a strong avoidance of being separated from their attachment figures and a reluctance to be alone.

In the case of separation anxiety, individuals may have nightmares specifically related to the separation or experience physical symptoms when separation occurs or is anticipated. These physical symptoms can include increased heart rate, difficulty breathing, stomach discomfort, or other manifestations of anxiety.

Concerns Over Large-Scale Disasters

Extreme weather events, increasingly linked to climate change, can serve as a significant source of stress for individuals. This stress can have a dual nature: stemming from the natural disasters themselves and from the underlying climate change that contributes to their occurrence.

According to Thomas Doherty, PsyD, a psychologist based in Oregon, climate catastrophes and tipping points are expected to persist, causing heightened levels of stress and anxiety. While people may have become somewhat accustomed to these events, the exceptionally destructive nature of some disasters continues to evoke significant distress.

Moreover, the environmental changes associated with climate change can act as triggers for anxiety in themselves, leading to a phenomenon known as eco-anxiety. This form of anxiety has become more common as climate-related events have become increasingly prevalent and closer to home.

The COVID-19 pandemic, which emerged in 2020, also gave rise to a new term: coronaphobia. Researchers observed that worries related to COVID-19 were linked to increased anxiety levels during the pandemic. Uncertainty about the future, the adoption of new practices and avoidance behaviors, and exposure to news about world leaders and celebrities contracting the virus contributed to the anxiety experienced by individuals.

It’s important to acknowledge the mental health implication

Not Having Control Over a Situation

The COVID-19 pandemic has indeed been a major world event that has triggered significant anxiety for many individuals. The fear and concern for the health and well-being of loved ones, especially those who are at a higher risk of contracting the virus or experiencing severe outcomes, have been particularly challenging.

Dr. McCann highlights the loss of control associated with the pandemic as a significant factor that intensifies the concerns about the health of loved ones. The inability to physically be with and support those we care about can be distressing, as the ability to see and interact with others can provide a sense of calm and reassurance. The lack of this ability to directly help and connect with loved ones from a distance can be anxiety-provoking.

What You Can Do

Understanding the causes and triggers of anxiety is an important first step towards managing it effectively. Once you have insight into what contributes to your anxiety, there are several strategies you can employ to help manage and reduce its impact. Here are some commonly recommended approaches:

Figure Out Your Triggers

Identifying and understanding your anxiety triggers is indeed crucial for effective anxiety management. Keeping a thought journal, as suggested by professionals like Dr. Brown, can be a helpful tool in this process. By reflecting on high-intensity emotional situations and documenting the associated thoughts, bodily sensations, behaviors, location, and circumstances, patterns may start to emerge.

Here’s a breakdown of the elements to consider when keeping a thought journal:

• Thoughts: Write down the thoughts or beliefs that were present during the high-intensity emotional moments. Identify any recurring or negative thought patterns that may contribute to anxiety.
• Body Sensations: Note the physical sensations experienced during these situations. This could include increased heart rate, shallow breathing, muscle tension, or other bodily changes associated with anxiety.
• Behaviors: Record any behavioral tendencies or impulses you experienced during those moments. This can include avoidance behaviors, seeking reassurance, or engaging in repetitive actions as a response to anxiety.
• Location: Take note of the physical location or environment where these situations occurred. Certain places or situations may have a triggering effect on anxiety.
• Circumstances: Consider any specific events or circumstances surrounding these situations. This could include social interactions, deadlines, changes in routine, or other factors that may contribute to heightened anxiety.

By regularly documenting these elements in a thought journal, you may start to identify common themes, triggers, and patterns associated with your anxiety. This self-reflection and awareness can provide valuable insights for managing and minimizing anxiety triggers in the future.

Prepare for and Manage Your Trigger

Taking care of self-care activities before chaotic events occur is a proactive approach recommended by Dr. Brown. By prioritizing self-care regularly, individuals can build resilience and prepare themselves to better navigate future chaotic situations.

However, when triggered anxiety occurs and high emotions are present, self-care activities alone may not be sufficient to alleviate anxiety. This is where coping mechanisms like distraction techniques and mindfulness practices can be helpful. Engaging in activities that divert attention from anxiety-inducing thoughts or practicing mindfulness to ground oneself in the present moment can assist in managing anxiety during those intense moments.

Opening up to others about your experiences can also be beneficial. Sharing your emotions and concerns with trusted individuals can provide validation, support, and a sense of understanding, which can help you cope with the anxiety triggered by specific situations.

Identifying and addressing anxiety triggers as early as possible is important for effective anxiety management. By recognizing patterns and triggers, individuals can develop strategies and implement coping mechanisms to navigate anxiety-inducing situations more effectively.

If anxiety feels overwhelming or out of control, seeking help from a medical professional is advisable. They can provide guidance and support, and depending on the severity and impact of anxiety, they may recommend treatments such as medication or behavioral therapies. Consulting with a healthcare provider can help determine the most appropriate course of action based on an individual’s specific needs and circumstances.