on Sep 25, 19

Anxiety Triggers and How to Identify and Manage Them

Anxiety is defined as the feeling of worry, fear, or unease. Anybody can experience anxiety in fact it is a natural human reaction to stressful situations. The level of anxiety however varies a lot from one person to another but severe levels of anxiety may lead to panic attacks. Additionally, while most anxious moments tend to go away, in some cases medical intervention may be needed to arrest the situation. In this post we look at some of the common anxiety triggers and how they can be managed.

Common Anxiety Triggers

Anxiety triggers are simply situations or things that cause anxiety. Although these triggers may not affect everyone, they have been linked with anxiety. Here they are.

1.    Medication

Certain over the counter drugs may trigger symptoms of anxiety in patients. This is because such medications may contain active ingredients that make you feel uneasy. The following is a list of some common over the counter medications that have been linked to feelings of uneasiness:

  • Birth control pills
  • Medications associated with weight loss or appetite
  • Some congestion and cough medications

2.    Health issues

Everybody wants to know they are in perfect health. However, the human body is not immune to everything and sometimes you may get a diagnosis that hits you hard.  Cancer and other forms of chronic illnesses in particular have been known to trigger anxiety, or make it worse. It’s understandable though why someone may experience feelings of fear and uneasiness after getting this type of news. However, one way you can deal with this is to accept the diagnosis. Talk to your doctor as well and see what type of treatment regimen is available for your situation. The most important thing is to maintain positive thoughts. Don’t also forget to be closer to the people you love during these times.

3.    Caffeine

Drinking too much coffee is also a common anxiety trigger. Caffeine tends to increase the levels of epinephrine in the body. The hormone has been linked to anxiety. Caffeine can also make things worse. One study published in 2010 found that people already suffering from social anxiety disorder and panic disorder were extremely sensitive to caffeine.

4.    Negative Thoughts

Your mind is one of the most powerful things. It can control your body in ways you can’t even imagine. Making sure that your mind is in the right frame of thought is therefore very important. Thinking negative thoughts can trigger feelings of anxiety. Even though sometimes you may be faced with difficult situations, it’s often better to focus on the silver lining.  This can help you better manage your fears and deal with situations in life with more confidence.

5.    Stress

Any kind of stress may trigger anxiety. It could be something as simple as traffic jam or something more complicated like the loss of a loved one. Stress may also lead to other anxiety triggering behaviors including skipping meals, drug abuse and lack of enough sleep.

How to Manage Anxiety Triggers

Now that we have highlighted some of the major anxiety triggers, it is time to look at ways you can actually manage them. The following simple steps could offer great relief:

·       Practice Focused Deep Breathing

Focused deep breathing may seem like something simple but it can do a lot in diffusing an anxious situation. Just close your eyes, take one deep breath, count to four, and breathe out. Do this for five minutes and you are more likely to feel better.

·       Yoga

Doing yoga on a regular basis can also help you calm your mind and body. Any kind of activity helps to shift your thoughts from whatever is causing your anxiety to something else. If yoga is not for you, you can try any other exercise. Even taking a walk somewhere in the park can offer great relief.

·       Manage Stress

As we have already noted above, stress is a major cause of anxiety. There are many ways to manage stress. It all depends on its nature and the extent of the problem. However, something as simple as walking away from situations that stress you can do wonders. For example, if you are always stressed up by sticking in traffic during your morning routine, it may be a good idea to start using the subway for a change.

·       Ask Your Doctor about Medication

In some cases medication may be required to deal with anxiety. The good news is that there is a great variety of anxiety medications out there. However, always try steering clear of over the counter drugs. Any medication to deal with anxiety should be prescribed by a medical professional.

·       Know Your Triggers

Finally, it may also be a good idea to identify some of the more common anxiety triggers in your life. If you know what causes your anxiety, it becomes easier to find solutions to deal with it. In case you are having trouble identifying these triggers, start keeping a journal. This might help you look back at your day and see if there are any discernable patterns causing your anxiety.

Anxiety is a fairly common issue. Anyone can suffer from it but it’s something that can be managed without any serious medical intervention. The simple guide above should help you get a better understanding of anxiety triggers and how to deal with them.

Share article