Anxiety is a mental health condition that can manifest itself in various disorders, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and various phobia-related disorders. Anxiety, itself, refers to feelings of worry, fear, or tension. For some people, anxiety can also lead to panic attacks, which are episodes of distress marked by physical symptoms like rapid breathing, chest pain, and tightness. As you can imagine, this isn’t a pleasant experience. This is why we’re sharing how to identify anxiety triggers with the goal of preventing and properly managing symptoms.
“I Don't Know Why I Am Anxious”
While you may believe you’ve felt anxious for no reason, there’s almost always an underlying cause. The trigger may just be beyond your awareness. Especially if it’s something that you typically come across or deal with daily, identifying anxiety triggers can be especially tricky. If you constantly feel anxious without knowing why then you might have generalized anxiety disorder (GAD).
GAD is a mental health condition of excessive worry about everyday issues and situations. GAD usually lasts longer than 6 months. Individuals with GAD may experience symptoms like worry, restlessness, fatigue, trouble concentrating, irritability, increased muscle tension, and trouble sleeping. Other possible reasons you may feel anxious for “no reason” include:
- Anxiety is hereditary. If you have a close blood relative who has it, you’re more likely to develop it.
- According to one brain imaging study, people with free-floating anxiety tend to have denser neurons in certain regions of the brain than people who don’t. Increased functioning in areas of the brain associated with anxiety was found in participants, specifically in regions like the amygdala, anterior cingulate/medial prefrontal cortex, and superior temporal gyrus.
- Medical conditions like arthritis, asthma, COPD, and diabetes have also been linked to anxiety.
Learning how to identify anxiety triggers can help you pinpoint the things you need to avoid or learn to manage them. This can be especially helpful if you’re feeling anxious for no reason.
Tips on How to Find Anxiety Triggers
If you can identify and understand your anxiety triggers, you can work to avoid and/or cope with them. You can also learn specific coping strategies to handle these triggers when they happen. Below are some tips for identifying your anxiety triggers:
- Take notes when you feel anxious: A great way to recognize any triggers is to make a note of them whenever you feel anxious. Jot down details about your surroundings, who you’re with, what you smell and hear, and even what you ate (if you’re eating). Over time, you’ll likely catch a pattern of things that are usually present or those you experienced that contributed to your anxiety.
- Do research on your diet: Diet and anxiety go hand-in-hand. Foods that make anxiety worse include processed meats, high-sugar foods, caffeine, and alcohol. Also, take note of when you’re eating these foods and how you feel If you notice that your anxiety levels peak after having coffee, soda, or eating sugary foods, then simple adjustments in your diet can make a huge difference.
- Pay attention to how much you’re sleeping: Lack of sleep can greatly impact our mood and make us more likely to feel moody and anxious. Getting your 8 hours (or more) every night is crucial for maintaining a healthy balance both physically and mentally. If you find that you’re struggling to fall asleep or you tend to be up too late, you should try cutting off screen time at least 30 minutes before bedtime, reading in bed, and avoiding caffeine and sugar a few hours before your bedtime.
- Consider who you spend your time with: Let’s face it. Some people are just plain old anxiety-inducing. It’s okay to limit your time with certain individuals if you know being with them is going to bring up some unwanted anxiety. Consider if the relationship is toxic or if you need to find a new way to communicate with this individual. If it's something that they tend to say or do whenever you spend time together, consider expressing how you feel. They might not realize they're causing you anxiety.
Because this process can take time, our mental health and drug rehab in Sebring, FL, below shares an anxiety triggers checklist you can use as a base to help you get started:
- Alcohol
- Caffeine
- Conflict
- Financial problems
- Lack of sleep
- Life transitions
- Low self-esteem
- Medication
- Messy home
- Negative self-talk
- Self-neglect
- Social gatherings
- Stress
- Sugary foods
- Unbalanced diet
- Upcoming exams or meetings
- Work environment
In the end, all of the prep work you do will be most effective when it’s paired with professional care. If you believe you have an anxiety disorder or are struggling to cope with symptoms, the mental health specialists at our Sebring drug rehab and mental health care center can help.
Help for Anxiety at Banyan
If you believe you worry too much or suspect you have an anxiety disorder, it’s time to seek help. Despite it being one of the most common mental health disorders in the nation, identifying anxiety can be difficult because symptoms can become commonplace over time. You can begin recovery by reaching out to a mental health care provider, such as those at our Banyan rehab center.
Banyan Treatment Centers Sebring offers residential mental health care for individuals with anxiety. This care is also available to treat depression, schizophrenia, OCD, and other disorders. In addition, we provide care for those who have turned to drugs and alcohol to self-medicate and have developed an addiction as a result.
For more information about our Sebring drug treatment or mental health services, call us today at 888-280-4763 or send us your contact information, and one of our admission specialists will reach out to you.
Sources:
- Frontiers in Psychiatry - Dysfunction of Resting-State Functional Connectivity of Amygdala Subregions in Drug-Naïve Patients With Generalized Anxiety Disorder
- NIH - Anxiety Disorders and General Medical Conditions: Current Research and Future Directions
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