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Anxiety isn’t just worrying about something going wrong. It’s also an uneasy feeling in your body that occurs for various reasons. Check out some surprising triggers for anxiety that people often don’t consider when evaluating if it’s something affecting their mental health. If they’re recurring for you, use the following tips to fortify your mental well-being overnight.
Anxiety triggers are any interior or exterior factor that activates your nervous system negatively. If you experience one, your body becomes on alert to help you survive what it assumes is an emergency. Experts estimate that 31.1% of U.S. adults will have an anxiety disorder at some point during their lives, so you’re not alone if anxiety affects your daily life.
Someone might have anxiety if they feel on edge, irritable or restless. It can also keep them from sleeping or concentrating. Sometimes, anxiety appears as muscle tension that results in body aches or headaches.
As you note triggers for anxiety in your life, consider how often you’ve felt those common anxiety symptoms. If they occur daily or weekly, you may be living with a higher level of anxiety than before.
There are numerous triggers for anxiety you might experience every day beyond stressful conversations or relationships. See if any of these influences happen to you to understand your mental health better.
Even if you love living in a city or having something playing in the background while you work, loud noises might influence your anxiety. The constant overbearing volume of noises causes overstimulation, which occurs when one or more things activate your sensory inputs for an extended period.
Here are a few examples of noises that could put you on edge:
Having a physical reaction to noises could mean you need to talk to your doctor. Individuals who are more sensitive to sound may have other conditions like sensory processing disorder or autism spectrum disorder. If that’s the case for you, a diagnosis could help you and your doctor arrive at more helpful management techniques for your condition.
You don’t need to actively dislike yourself to have negative thoughts influencing your anxiety. They may be so common that they’ve become a subconscious belief that erodes your self-esteem, thanks to people or traumatic events making you believe that way.
Your self-image could be one of your biggest triggers for anxiety. Ask yourself important questions to get honest answers, like:
People can always improve their self-esteem by repeating positive self-talk or surrounding themselves with better influences in social circles. However, recognizing the negative thoughts is an important part of understanding what adds to your daily anxiety.
If you take prescription medications, your doctor considered your health history before recommending them. However, some ingredients can cause anxiety even if you didn’t have the condition before. Common medications that cause anxiety include:
Corticosteroids and stimulants like these activate the nervous system more strongly in some people than in others. If you take these types of medications, talk with your doctor about your anxiety. They may reduce your medication’s strength or start a new prescription to support your health more effectively.
Higher indoor or outdoor temperatures affect the brain. Feeling overheated can make people more irritable or stressed because their nervous system is more active. If reflecting on your anxiety reveals that it’s only an issue in specific warmer spaces, this could be the primary trigger for anxiety in your life.
The body needs water to maintain its functions. Water fills cells and aids blood production, allowing the brain to get more oxygen. When you’re dehydrated, the brain receives less oxygen because the blood can’t flow as effectively. It may trigger anxiety symptoms because your body is trying to tell you it needs more water.
Some people may deal with dehydration because they don’t want to drink more water. They might not have many bathroom breaks during the day or feel able to carry a water bottle. Either way, you can get more water by eating fruit or setting reminders to stop by a water fountain at least once an hour.
Even minor disagreements can spark anxiety, especially if you’re someone who avoids confrontation. Lingering tension or unresolved arguments can weigh heavily on your mind, keeping you on edge. Approach conflicts with open communication and empathy. Practice active listening and work toward resolution, even if it’s uncomfortable at first.
You may reach for coffee to power through your day, but too much caffeine can exacerbate anxiety. It stimulates your central nervous system, which might make you feel jittery and mimic the physical symptoms of anxiety, like a racing heart. Limit your caffeine intake and consider switching to herbal teas or decaf options, especially later in the day.
Living with a chronic illness, recovering from an injury or even dealing with recurring headaches can heighten anxiety. Health issues can create uncertainty about the future of amplify feelings of helplessness, both of which are major anxiety triggers.
Practice self-compassion and focus on what you can control, like adhering to treatment plans of maintaining a healthy routine. Don’t hesitate to seek support from therapists or chronic illness communities.
Striving for perfection may sound admirable, but it’s often a hidden source of stress. The constant pressure to meet impossibly high standards can lead to self-doubt and a fear of failure, both of which fuel anxiety.
Shift your mindset from perfection to progress. Celebrate small wins and remind yourself that imperfections are just part of being human.
Staying informed is important, but doomscrolling through constant news updates or comparing your life to curated social media feeds can leave you feeling overwhelmed, inadequate or even helpless.
Set boundaries by limiting your daily news consumption and unfollow accounts that make you feel stressed or insecure. Replace scrolling with activities that make you feel good about yourself, like reading or journaling. You can also set a screen time limit on your phone to prevent mindless scrolling.
When your blood sugar dips, your brain can interpret it as a stress signal. This can lead to irritability and heightened anxiety. Keep healthy snacks like nuts, fruit, yogurt or granola bars on hand to prevent those dips.
Your physical environment can have a surprising impact on your mental state. A messy or disorganized room can create a sense of overwhelm and contribute to anxiety. Tackle clutter one small section at a time, using methods like the 12-12-12 decluttering system to make it more manageable.
Harsh lighting — especially in office settings — can lead to discomfort or overstimulation, which can trigger anxiety in some people. Use soft lighting where possible or take breaks to step outside into natural light.
Sometimes, anxiety stems from trying to do too much. Saying “yes” to every request can leave you feeling stretched too thin and anxious about meeting everyone’s expectations. Set boundaries and learn to say “no” without guilt. Prioritize tasks that align with your goals and values.
Triggers for anxiety are mostly manageable on your own, but they can be too overwhelming for some people. You should talk with your doctor or a therapist if your anxiety prevents you from enjoying your life. If you can’t enjoy socializing, sleep through the night, digest food or go a day without a panic attack, some expert help could be just what you need to manage your unique levels of anxiety.
Use these tips to recognize and regain control over these triggers for anxiety. Your mental health doesn’t have to cause daily battles. Simple routine modifications or a chat with your doctor could be what you need to live without anxiety symptoms disrupting your life.
Originally published on March, 29 2024. Updated on December, 20 2024.
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