As humans, it’s normal for us to react to unsettling and unknown circumstances with stress or worry. But for some people, it’s more than that. If you find that you’re struggling with negative thoughts every day, your heart is pounding a lot of the time, and your stomach and digestive system are in knots, you may be dealing with anxiety. Anxiety disorders are a mental health condition that affect over 25 million adult Americans, causing difficulty breathing, trembling, restlessness, sweating, a lack of concentration, and gastrointestinal problems. It results in debilitating panic, fear, and worry that occurs almost daily and negatively impacts day-to-day life.
This disorder affects people differently and can be brought on by a variety of factors known as triggers. While some may seem obvious, there are others you may not have thought of. Knowing these triggers can help you understand what your body and mind may be reacting to, which can help you be more prepared to calm yourself in the face of an anxiety attack.
Alcohol
If you’re feeling anxious or stressed, it’s tempting to pour yourself a glass of wine or crack a beer. But prolonged alcohol intake can trigger anxiety in those who already struggle and even lead to substance-induced anxiety disorder. Alcohol initially has calming effects, but withdrawals cause tremors, increasing heartbeat and blood pressure, sweating, lack of sleep, and feelings of anxiety.
Caffeine
Many people rely on their morning coffee or black tea every morning to help them wake up. However, caffeine is a psychostimulant of the nervous system that can trigger anxiety by causing jitters, restlessness, a higher body temperature, and an increased heart rate. If you’ve got an anxiety disorder, omit or limit how much caffeine you consume.
Change
Change is a common life occurrence, but sometimes it triggers distress that induces an anxious spiral. Traumatic events like the loss of a loved one or challenging situations like job loss and relationship issues can trigger bouts of anxiety. Taking time to mentally prepare (when you can) and think through all of the possible scenarios and how you’ll react if it happens can reduce anxiety and make you feel more prepared for whatever comes your way.
Dehydration
Water is extremely important for regular body functioning, but many about 50% of people are dehydrated on a regular basis. Dehydration can cause symptoms that can trigger anxiety and panic attacks such as extreme thirst, confusion, fatigue, tension, dizziness, brain fog, and an increased heart rate. Overall, studies have shown that drinking enough water reduces the risk of triggering anxiety.
Heat
Excessive heat causes body changes including sweating, dizziness, headache, and hyperventilation that can trigger anxiety. Heat also exacerbates dehydration, which can lead to feeling tired and uncomfortable – both which can make a person feel anxious.
Hormone Imbalances
The increase or decrease of hormone levels can trigger anxiety. For example, stress hormones; thyroid hormones that cause sweating, increased heart rate and palpitations; and sex hormones like estrogen in women during their menstrual cycle or postpartum. Another culprit is the adrenal hormones, which can trick your mind into thinking that you’re anxious.
Lack of Sleep
Worrying and brain hyperactivity make it difficult to fall and stay sleep and ironically, a frequent lack of sleep has been shown to worsen the symptoms of anxiety. If you have difficulty sleeping, turn screens off at least an hour before bed, read a book, avoid caffeine, and meditate.
Medications
Some medications – both over-the-counter and prescription – contain substances that trigger symptoms that are similar to anxiety, causing restlessness, heart palpitations, and shortness of breath. These include drugs that contain caffeine (headache and migraine drugs), stimulants for mental disorders, and corticosteroids and other asthma drugs. So it you’re feeling anxious for no obvious reason or your anxiety disorder is harder to control than usual, take a look at the medications you’re taking and speak with your doctor.
Negative Thought Patterns
The mind has great power over the body. If you struggle with anxiety, you’re likely very familiar with the thought patterns that accompany an anxiety attack. Negative thoughts can easily spiral and cause induce stress, cause bad moods, and trigger anxious episodes. The more you can stay positive and stop negative thoughts from worsening, the better you’ll be able to prevent a panic attack.
Phobias
Certain phobias, like fear of spiders, crowds, or dark places, can cause panic attacks and severe anxiety. While people often go to great lengths to avoid these particular fears, sometimes they can’t. In these cases, you can try to mitigate the anxiety, pursue treatment (like therapy), and make a plan for the next time.
Stress
Stress is very common in everyday life but when excessive, it can cause anxiety attacks. Stress hormones like adrenaline, noradrenaline and cortisol are released to prepare for challenging or threatening situations. They increase the energy levels, heart rate, blood pressure, headaches, and muscle tensions leaving the body in a constant state of fight or flight response which could trigger anxiety.
Social Situations
For some people, social situations trigger anxiety. While some may have mild anxiety, others can suffer from social anxiety disorder; a deep fear of being judged, ridiculed, or rejected in public. Triggers include meeting new people, public speaking, being in large groups. If the anxiety is severe, consider speaking with a counsellor who can help you work on this and increase your comfort level and confidence over time.
Talk To Your Doctor
There are many triggers of anxiety and they differ from person-to-person. Identifying your own triggers allows you to anticipate your body’s response and find ways to manage anxiety when it comes up. Search online for more triggers and methods to reduce feelings of anxiety. If you are struggling, reach out for help and talk to a therapist or doctor so you can receive support and treatment.