Feeling anxious for no reason? Here's how to identify what causes anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Uncover the mystery of unexplained anxiety. Learn how to identify your triggers and equip yourself with practical strategies to manage anxiety effectively.
Anxiety is challenging at the best of times. But when it creeps up out of nowhere and for no apparent reason, it can be even more difficult to manage.
Sometimes there's an obvious trigger. Maybe you have a looming work deadline, or you’re dealing with a stressful family situation or financial struggles. In those circumstances, it makes sense for you to feel anxious.
But what about those moments where you suddenly find yourself feeling anxious for absolutely no reason? Perhaps you wake up in the middle of the night and feel a heavy sense of dread in your stomach and can’t get back to sleep. Yet nothing is actually “wrong”. It’s easy to feel caught off guard in those moments, and feel confused about what’s causing the anxiety or how to fix it.
So if there’s nothing to worry about, why are you feeling anxious for no reason?
Let’s get one thing straight. Just because you can't immediately identify the cause of your anxiety, it doesn't mean it's not there. It could be something subtle, something hiding just beneath your conscious awareness. Peeling back the layers and understanding the "why" behind your anxiety is the first step towards managing it. So let’s figure it out together.
6 causes of feeling anxious for no reason
As with most things, it’s rarely a case of one-size-fits-all when it comes to the reason why you’re feeling anxious. We're all unique individuals with different experiences, backgrounds, and bodies. This means the root cause of your anxiety could be different than the triggers that make your best friend or neighbor anxious. Still, there are some common culprits that are worth considering.
Anxiety disorders: Let's start with the biggie. Anxiety disorders, such as generalized anxiety disorder (GAD), are mental health conditions where anxiety is a primary symptom. It's like having an alarm system that keeps going off when there's no real threat. If you're often anxious and it disrupts your daily life, you may want to talk to a healthcare provider to explore if an anxiety disorder could be the root cause. Please don’t hesitate to get support when you need it.
Genetics: Research shows that if anxiety runs in your family, you might be more susceptible to it. It's not destiny, of course, but knowing your family history could help explain your anxiety. It can also arm you with important knowledge that’ll help you be proactive about managing your anxiety.
Trauma from the past and intrusive memories: Our brains are able to hold onto a huge number of memories and experiences throughout our lives, even more so if those memories or past experiences were particularly challenging. Traumatic events from your past can bubble up to the surface and trigger feelings of anxiety, even when you're not consciously thinking about them. It's like your brain is trying to protect you from a danger that no longer exists. If trauma and intrusive memories are inhibiting your ability to live your life and causing depression, stress or anxiety, please seek support from a therapist or medical practitioner. Help is out there. Please don’t suffer alone.
Certain foods and drinks: Ever noticed how you feel after that third cup of coffee? Or when you've skipped a meal? Your diet can play a significant role in your anxiety levels. Consuming too much caffeine or alcohol, or not eating balanced meals can leave you feeling jittery and anxious. Keep an eye on what you’re eating and drinking and notice whether any particular foods or beverages leave you feeling anxious.
“Anxiety disorders, such as generalized anxiety disorder (GAD), are medical conditions where anxiety is a primary symptom. If you’re often anxious and it disrupts your daily life, this could be the root cause.”
Physical health problems: The body and mind are intricately connected. Health conditions like heart disease, diabetes, or hormonal imbalances can all contribute to feelings of anxiety. Even something as simple as not getting enough sleep can leave you feeling on edge. It's always worth checking in with your doctor if you're frequently anxious and can't figure out why.
Certain medications: Just like physical health problems, some medicines can also cause anxiety as a side effect. If you've recently started a new prescription and noticed a spike in your anxiety levels, reach out to a healthcare provider to discuss.
The future: A lot of anxiety is rooted in our fear of the future. Political issues, negative speculation in the media, the threat of climate change (eco-anxiety is real), and more. Our brains are constantly on the lookout for risks to our safety, and because the future is so uncertain, our nervous systems can sometimes work on overdrive to try to safeguard against possible dangers in the future.
This list isn’t exhaustive. You could be feeling anxious for all or some of the reasons above. Or perhaps there’s something else fueling your anxiety. Think of this as a process of understanding and exploration. Identifying potential reasons for your anxiety means you're better prepared for it.
How to pinpoint what's triggering your anxiety?
Now that we've unpacked some possible reasons behind why anxiety has decided to make an uninvited entrance, let's dig deeper into how you can uncover the triggers that (unintentionally) invited it to the party.
1. Go inward with some self-reflection
One of the best ways to figure out the root cause of anxiety is to start paying attention to what’s going on inside your body and mind. Carve out some intentional time to go inwards, and allow yourself to tune into your thoughts and feelings. Pay attention to what's happening inside your head. What thoughts keep coming up? What worries or fears are persistently present? Do certain thoughts trigger any specific body sensations? Be curious. The aim of this exercise is to understand your internal landscape better.
2. Put it down on paper with journaling
Anxiety often manifests as a whirlwind of thoughts that won’t stop swirling, making you jittery and feel on edge. One of the best ways to make sense of this internal chatter is to get it all out on paper. Journaling can be an incredibly effective tool to process emotions and identify patterns. It's like having a conversation with yourself without the risk of being interrupted or misunderstood. So, grab a pen and start writing. Try not to censor yourself. Instead, just let your words flow. You might just be surprised by what you uncover.
3. Try a mindfulness practice
This is a big one. Mindfulness is about being present and fully engaged with whatever we're doing now — free from distraction or judgment. We can be aware of our thoughts and feelings without getting caught up in them. When practiced regularly, mindfulness can help us spot the early signs of anxiety and respond to them more effectively. And hey, don't worry if you're a newbie — there are tons of resources available, from guided mindfulness meditations to step-by-step books. Try our How To Meditate series with Jeff Warren.
4. Talk to a therapist
Sometimes, unraveling the knot of anxiety is simply too challenging to face alone. That's where therapy comes in. Therapists are trained to help you navigate your emotions. They can provide valuable tools and insights to help identify what’s triggering your anxiety. Plus, it's always good to know you have someone on your team rooting for your wellbeing. Overcome Stress & Anxiety with Dr. Julie Smith, clinical psychologist.
5. Pay attention to physical sensations
Remember that mind-body connection we discussed earlier? It's time to put it into action. Our bodies often give us clues about what's happening in our minds. You might notice that you get a headache when you have a deadline looming or that your stomach churns when it’s your turn to talk in a meeting. Start paying attention to these physical signals. They’re just the breadcrumbs you’re looking for when it comes to figuring out your anxiety triggers.
Remember, you don’t need to tackle everything at once. The process of identifying your triggers and managing your anxiety is about getting to know yourself better, one step at a time. It’s also about progress over perfection, so be gentle with yourself and go at your own pace. Start small and choose one thing from this list to try this week. Then, once you've got the hang of that, add another. You got this.
Feeling anxious for no reason FAQ
Why am I feeling anxious for no reason?
Sadly, there’s not always a straightforward answer. Everyone's experience with anxiety is different, and it may be caused by a whole host of issues including:
underlying anxiety disorders like generalized anxiety disorder
genetics
past traumas
certain types of food (particular food that’s high in sugar) and drinks (like alcohol or caffeinated beverages)
physical health issues
specific medications
It may also be that you’re anxious about something that’s happening in your life that you’re not consciously aware of. For example, maybe there’s a part of you that is upset that your friend didn’t text you back and you’re worried about the state of your friendship.
It can be confusing when there’s no clear or obvious reason when we’re feeling anxious. But the good news is that once you start understanding possible underlying causes, you can begin to manage anxiety effectively.
What does anxiety feel like?
Everyone's experience can vary. Some people might feel restlessness, have trouble concentrating, or experience fatigue. Others might experience more physical symptoms such as a fast heart rate, rapid breathing, or gastrointestinal problems. It's not exactly a party, but understanding these feelings is a huge step toward managing them better.
What are the potential causes of anxiety?
The cause of your anxiety might be something straightforward, like drinking too many cups of coffee or facing a review at work. But sometimes, it's more subtle and might be linked to past experiences, health issues, or genetic factors. Your job is to play detective — trying to decipher the clues and figure out what's happening. You’re not alone though. There are plenty of tools and techniques to help you understand and manage your anxiety.
Remember, it's okay not to have all the answers straight away. It's okay to feel anxious. It's okay to ask for help. This is your journey, and you're doing better than you think (just by being here).
Anxiety is hard. Getting relief from anxiety 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. Calm your mind. Change the world.
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