Anxiety Triggers and What To Do When You Feel Anxious
Understanding your anxiety, finding your calm
In a world of growing mental health awareness, it comes as no surprise that anxiety is one of the most common diagnoses. While it’s perfectly normal to feel anxious once in a while, it’s not normal for anxiety to take over your daily life.
What triggers one person may not even register for another, so it’s important to learn what provokes your anxiety and what doesn’t.
Here are some of the most common anxiety triggers you might not even realize are affecting you:
1. Caffeine
Topping the list: caffeine. It’s powerful, and tricky. While it can be great in small doses, some people find it significantly worsens their anxiety symptoms. The good news? It’s also one of the easier triggers to manage. Cutting back from three to two cups of coffee, for example, can sometimes make a noticeable difference.
2. A Messy Home Environment
This one surprises a lot of people. A cluttered or disorganized space doesn’t always cause anxiety, but for someone already prone to it, it can absolutely make things worse. That pile of laundry or messy kitchen might sit quietly in the back of your mind, feeding your mental to-do list and keeping your brain on high alert. Tidying up regularly or creating small cleaning rituals can help ease that weight.
3. Self-Neglect
Skipping meals, not showering, sleeping too little, and ignoring medical checkups add up. When you neglect your basic needs, it can trigger or intensify anxiety. If you’re struggling to take care of yourself, depression might be playing a role, too. Self-care isn’t a luxury, it’s a necessity.
4. Not Enough Sleep
Sleep is foundational for both your mental and physical health. A night here and there isn’t a huge deal, but chronic sleep deprivation can wreak havoc on your nervous system. Try improving your sleep hygiene, limit screen time before bed, create a relaxing nighttime routine, or going to sleep and wake up around the same time each day.
5. Stress
Stress is unavoidable; we all deal with it. But if it’s constant and unmanaged, it can easily spiral into anxiety. Since you can’t eliminate stress entirely, the key is learning to manage it in a way that works for you. Whether that’s journaling, yoga, breathing techniques, or therapy – your strategy matters.
6. Finances
Money anxiety doesn’t discriminate. Whether you’re struggling to make ends meet or sitting on savings, financial stress can sneak up on you. Making a realistic budget, creating a plan (even a basic one), and checking in with someone you trust about your financial goals can really help you feel more in control.
7. Social Gatherings
Social anxiety is more common than people think. Even the idea of chatting with close friends can make some people feel overwhelmed. If you think social anxiety might be affecting you, consider working with a mental health professional who can help you navigate social dynamics with more confidence.
8. Work Environment
Work-related anxiety can stem from deadlines, toxic coworkers, heavy workloads, or even the nature of your job. A stressful job is one thing, but if anxiety is a daily visitor for months or years, it’s a red flag. You might need support managing the environment, or it may be time to consider a bigger change.
9. Conflict
Arguments, tension, miscommunication (even online drama) can trigger anxiety. The good news is that you can build healthier conflict resolution skills. Learning how to respond instead of react can be empowering and calm your nervous system.
10. Medication
Some prescription and over-the-counter medications can cause or worsen anxiety. Common culprits include thyroid meds, asthma drugs, and certain decongestants. Stopping anxiety meds like benzodiazepines too quickly can also cause withdrawal symptoms, including heightened anxiety. Always consult a doctor before stopping any medication.
What To Do When You’re Feeling Anxious
If anxiety is starting to take over, try these strategies to calm it down:
🔻 1. Think of Yourself as a Firefighter
Use cool, deep breaths to “put out” the flames of anxiety. Inhale deeply, hold, and exhale slowly. Slowing your breath calms your nervous system.
🔻 2. Cool Down Anxious Thoughts
Instead of “This is awful, I can’t stand it,” try “What can I change?” Then do that. Accept what you can’t.
🔻 3. Get Some Perspective
Ask yourself: Will this matter in five minutes, five months, or five years?
🔻 4. Soothe Your System
Stretch gently. Use a tennis ball under your foot or against your back. Try light yoga or a short walk.
🔻 5. Talk It Out
Naming your emotions out loud helps soothe your brain. Whether with a therapist or trusted friend, don’t bottle it up.
🔻 6. Don’t Ignore It
Anxiety is a signal. Something needs attention. Don’t silence it, explore it, gently.
🔻 7. Rule Out Other Causes
Some medical conditions mimic anxiety (thyroid, blood sugar imbalances, etc.). Keep up with your checkups.
🔻 8. Ride the Wave
Sometimes anxiety just needs to pass. Let it rise, ride it out, and remind yourself: This too shall pass.
🔻 9. Be Mindful
Try the “5 Senses Grounding” exercise:
- 1 thing you can taste
- 2 things you can smell
- 3 things you can touch
- 4 things you can hear
- 5 things you can see
This brings you into your body and out of your thoughts.
What to Avoid When You’re Anxious
❌ Don’t numb out with things that might feel good short-term but hurt long-term — like stress eating, binge-watching, or picking fights.
❌ Don’t dwell on worst-case scenarios or relive past trauma without a safe container.
Remind yourself: your brain is built for survival. You’re wired to overcome crisis. Stay grounded in your real life, not your imagined fears.
Final Thoughts
Anxiety doesn’t mean you’re broken; it means your body and brain are asking for care.
The more you understand your triggers, the more power you have over how you respond to them. Start by noticing. Then adjust. Be patient with yourself.
Because you can feel better.
You’re not alone. 🖤
