16 anxiety triggers to look for (and how to handle them)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Get to know what anxiety is, the common signs and symptoms, and what anxiety feels like. Plus, 16 anxiety triggers to look out for and how to handle them.
Anxiety is a complex and often misunderstood condition that affects millions of people. Learning more about anxiety can help you recognize it, identify triggers, and find ways to help calm yourself down. Being aware of the impact anxiety can have makes it easier to deal with these difficult feelings so we can be more understanding and kind to ourselves and those around us.
What is anxiety?
Anxiety is a natural reaction to stress, characterized by feelings of fear, worry, and unease. It’s an emotional state that can affect people differently and often comes with physical symptoms like a pounding heart, rapid breathing, sweating, and feeling restless.
If you experience anxiety, you might feel constantly on edge, with a sense of dread about the future. Unlike nervousness, which tends to be temporary and situation-specific, anxiety can be more enduring and can interfere significantly with daily activities. It can turn everyday situations into sources of stress. Some people experience mild anxiety symptoms, while others find their anxiety so overwhelming that it takes a toll on their health and wellbeing.
Normal anxiety is a feeling that comes and goes, but with an anxiety disorder, the feeling of fear may be with you all the time—it can be intense and debilitating. Understanding the distinction between normal feelings of anxiety and an anxiety disorder that requires medical attention is crucial.
Anxiety can cause some people to avoid situations that trigger these feelings, and it can impact work, relationships, and daily activities. Anxiety disorders are the most common form of an emotional disorder and can affect anyone at any age.
What does anxiety feel like? 10 anxiety symptoms
Anxiety can show up in many ways, and its symptoms can be both psychological and physical. Experiencing one or two of these symptoms occasionally might not indicate an anxiety disorder, but if these symptoms are persistent and affect your daily life, it might be time to seek professional help.
Trouble sleeping
Excessive worrying
Constant agitation and nervousness
Digestive upset
Trouble concentrating
Rapid heartbeat and breathing
Muscle tension
Avoidance behavior
Irritability
Fatigue
What causes anxiety? 16 triggers to look out for
Factors bringing on anxiety vary from one person to another, but there are common anxiety triggers that can set off or worsen anxiety symptoms. Understanding what triggers anxiety can help you manage and reduce its impact.
Excessive caffeine: Overdoing it on stimulants like caffeine can sometimes lead to anxiety, especially for those who are sensitive to it.
Medical concerns: Worrying about your health can be a major trigger for anxiety, especially if you have a history of medical challenges.
Negative mindset: If your day-to-day thoughts tend to lean negative, you may find you naturally slide into anxious thinking.
Economic concerns: There’s no sugar-coating it, worrying about money is a huge trigger for many folks, especially if there’s fear of not being able to provide for yourself and/or your family.
Social engagements: Social anxiety can be very triggering for many people, and an upcoming social event can even lead to anticipatory anxiety.
Work environment: If you find that your work environment is challenging, the pressure or lack of support there can trigger feelings of anxiousness and even panic in some cases.
Conflict: Tension with friends, family, a partner, or a co-worker can lead you to feel on shaky ground emotionally.
Transitional life phases: When your life is in flux, whether it’s a positive or negative change, it can lead you to feeling uncertain and anxious.
Overwhelming schedule: Work/life balance is key to feeling calm and happy, when your schedule is overloaded with either or both, it can feel emotionally intense.
Past trauma: Memories or emotions from old traumas have a tendency to pop out and trigger you, sometimes with no warning.
Substance use: Certain substances like cannabis and alcohol can make some people feel anxious.
Lack of exercise: Moving your body gives a boost of feel-good chemicals to the brain and is also an outlet for stress. Without that outlet, anxious feelings can creep in.
Perfectionism: Feeling the pressure to be perfect can easily lead you to feeling uncertain, overwhelmed, and anxious.
Lack of support: Life can be really tough sometimes, and when you don’t feel like you have a support system to lean on, anxiety may creep in.
Unsupportive diet: When our diet is balanced, our body is balanced and when our body is balanced, our mental health tends to be stronger.
News and social media: Scary things going on in the world blasting at you through your device can lead to anxiety. Also the comparison game that is often connected with social media use can make you feel like you’re not measuring up to your peers.
How to handle anxiety: 16 ways to ease symptoms
Managing anxiety is a personal journey, and what works for one person may not work for another. Take time to find the right combination of strategies that suit you and your lifestyle.
1. Recognize your triggers
Keep a daily journal to record when you feel anxious and what's happening at that time to help you identify triggers and patterns.
2. Be honest with yourself
Acknowledge your feelings instead of suppressing them. Say to yourself, “I’m feeling anxious right now, and that’s okay.”
💙 Follow Jay Shetty’s advice on how to Accept Anxious Feelings instead of ignoring them.
3. Use meditation
Regular meditation can help calm your mind, reduce stress, and alleviate anxiety symptoms. There are lots of types to explore, so start with something simple like a five-minute daily meditation where you focus on your breath and try to clear your mind.
💙 Join Tamara Levitt as she guides you through a Simple Breathing Practice for beginners.
4. Maintain a healthy lifestyle
Regular exercise, a balanced diet, and enough sleep can help significantly reduce anxiety levels. Aim for 30 minutes of moderate exercise daily, eat balanced meals without too much caffeine or sugar, and establish a regular sleep schedule.
💙 Start with a gentle 10-minute Mindful Walk to help you incorporate calming exercise into your routine.
5. Develop emotional management skills
Learn techniques such as deep breathing, progressive muscle relaxation, or guided imagery to manage acute anxiety symptoms. Start with the box breathing technique breathing in for a count of four, holding for a count of four, exhaling for a count of four, and holding for a count of four. Repeat for a few cycles to bring a sense of balance back to your body and mind.
💙 If you find yourself starting to feel anxious, here’s a short practice to help you Reset With the Breath.
6. Set clear boundaries
Knowing and respecting your limits in both personal and professional life can help reduce anxiety — it's okay to turn down requests that feel too much for you. Practice a polite but firm refusal, “I appreciate the offer, but I can’t commit to that right now.”
💙 Listen to Jeff Warren’s Daily Trip session, where he shares A Secret to Better Boundaries.
7. Seek support
Talking about what you’re going through can bring relief. Share your feelings with a trusted friend, family member, or join a local support group of people coping with anxiety.
8. Practice self-care
Self-care is crucial in managing anxiety, so schedule regular “me time” for activities you enjoy and that make you feel good. This could be reading, a hobby, or just a quiet cup of tea.
💙 Discover the tools of self-care and learn how to create a nourishing practice with the Radical Self-Care series.
9. Stay present
Try to focus on the present moment rather than worrying about the future or dwelling on the past. When you feel overwhelmed, concentrate on one task at a time, or practice mindfulness to bring your attention to the present.
💙 Learn how to Settle Down by Single-Tasking and reduce overwhelm with help from Jay Shetty.
10. Get professional help
If anxiety interferes with your daily life, seek help from a mental health professional, such as a counselor or therapist. They can provide tailored strategies and support, such as Cognitive Behavioural Therapy (CBT), which can help change negative thought patterns that contribute to anxiety.
11. Time management
Organize your schedule to reduce stress and avoid feeling overwhelmed. Use a planner or digital calendar to organize your tasks and commitments, preventing last-minute rushes. Break tasks into smaller steps and set short-term deadlines to keep yourself on track.
💙 Explore techniques to become more productive in less time with the Fixed-Schedule Productivity session on The Daily Jay.
12. Mindful journaling
Writing down your thoughts and feelings can provide an outlet for expressing anxiety. Get your thoughts and feelings on paper, without judgment. If you’d like more structure, try writing down three things you’re grateful for each morning or three things that went well that day in the evening.
13. Relaxation techniques
Activities like yoga, tai chi, or listening to calming music can help ease anxiety. Try a class or follow along with online guided relaxation videos.
💙 Turn on calming music, like the Calm Scenes Playlist, to help you relax. We recommend starting with the song Soothe.
14. Positive affirmations
A negative outlook on life can exacerbate feelings of anxiety. Practice positive self-talk, and write down positive statements about yourself to read through every day, as this might help you combat negative and anxious thoughts.
💙 Harness the power of positive-self talk with the Daily Jay Self-Affirmations session.
15. Connect with nature
Spend time outdoors daily, even if it’s just a short walk in the park, as this may have a calming effect on your mind and body.
💙 If you can’t make it outside, listening to calming nature sounds, like Merida’s Mystical Scottish Forest, is the next best thing.
16. Breathing exercises
Simple breathing techniques can be a quick way to relax and reduce anxiety in the moment. Practice the 4–7–8 breathing technique regularly, especially when you feel anxious.
💙 Release built-up pressure with a simple, short practice designed to help you Breathe Into Relaxation.
When to seek professional support
It's important to know when to seek professional support for anxiety. If you notice persistent or worsening symptoms, reach out to a mental health professional for support toward better mental health.
Difficulty enjoying life or significant impact on daily activities
Physical health problems
Overwhelming fear or panic
Reliance on unhealthy coping mechanisms
Thoughts of harm
Withdrawal from social activities
Trouble managing everyday stress
Sleep disturbances
Anxiety triggers FAQs
What are the 4 stages of anxiety?
The four stages of anxiety are typically identified as:
Anticipation stage: Where you start worrying about potential future events or outcomes.
Alarm stage: Your body's fight-or-flight response kicks in, leading to physical symptoms like increased heartbeat and rapid breathing.
Reaction stage: You experience anxiety symptoms, which might include feelings of fear, nervousness, or physical symptoms like sweating or shaking.
Exhaustion stage: After the peak of anxiety, you may feel tired or drained due to the intense physical and emotional responses.
What is the 3 3 3 rule for anxiety?
The 3–3–3 rule is a simple technique to help ground yourself during an anxiety attack, helping bring your focus back to the present moment and reduce the intensity of anxiety
Look around and name three things you see
Listen carefully and name three sounds you hear
Move three parts of your body, like your ankle, fingers, and arm
Can I train my brain to stop anxiety?
While it's not always possible to completely “stop” anxiety, you can train your brain to manage it more effectively. Techniques like mindfulness, meditation, cognitive behavioral therapy (CBT), and regular exercise can help rewire your brain to respond differently to anxiety triggers.
How do you break an anxiety cycle?
There are several ways you can break an anxiety cycle.
Identifying triggers: Recognize what situations or thoughts trigger your anxiety.
Changing your response: Use techniques like deep breathing, mindfulness, or positive self-talk to change your reaction to these triggers.
Developing healthy habits: Regular exercise, a healthy diet, and adequate sleep can help reduce overall anxiety levels.
Seeking professional help: In some cases, therapy or medication may be necessary to break the cycle of anxiety.
What is the difference between a panic attack and an anxiety attack?
Panic attack: A panic attack is a sudden and intense surge of fear that peaks within minutes. Symptoms can include heart palpitations, chest pain, shortness of breath, dizziness, and a feeling of losing control or impending doom. Panic attacks can occur unexpectedly or be triggered by a specific situation.
Anxiety attack: Anxiety attacks, on the other hand, are not officially recognized in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders). However, the term is often used to describe less intense but more prolonged periods of anxiety. They’re usually related to a specific worry or stressor and can build up over time. Symptoms are similar but less severe than panic attacks.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
