What Triggers Anxiety?

Who doesn’t experience anxiety at least some of the time? Our modern lifestyle is not conducive to rest, relaxation, and balance. So we need to recognize what triggers anxiety in us and form habits to counter these triggers and keep us balanced.

Step One is to identify which triggers apply to you. Step Two is to plan what you will do when triggered. Then Step Three is to put Step Two into practice and develop anti-anxiety habits that work for you. Remember, without Step Three, your plan will stay in your head! It is important to start with one intervention on your list and practice that. Then add a second intervention, and so on. If you try to do too much all at once, you will be more likely to give up before you have a chance to succeed. Commend yourself for small steps of progress!

STEP ONE: YOUR TRIGGERS

Here is a list of common triggers. You may identify some that are not on this list. Please add them to your own list. Many of the triggers listed below are described in Intrepid Mental Wellness. (https://www.intrepidmentalhealth.com/blog/10-surprisingly-common-anxiety-triggers)

Childhood experiences

People experience trauma in childhood and other periods in life. Childhood traumas are especially damaging because the young child is at a tender stage and not having any power to speak up and take care of themselves. These traumas remain in the body/mind and resurface when triggered. Often the person won’t even realize that this dynamic is taking place. Such traumas might include abuse, loss of a loved one, racism, fighting in the home, neglect, moving, and being bullied.

To relieve the anxiety, they will often turn to eating sweets, salty snacks, drink alcohol, or engage in other addictive patterns. They will feel better for a short amount of time, but then the feelings will return. Plus, many of the substances they turn to will increase their anxiety.

Foods

Sugar, caffeine, alcohol, processed foods, foods high in unhealthy fats, processed meats
According to Banner Health (https://www.bannerhealth.com/healthcareblog/better-me/can-certain-foods-increase-stress-and-anxiety), the above foods increase cortisol levels and thereby increase anxiety. Plus, they increase your risk for cardiovascular disease, diabetes, metabolic syndrome, depression, and more. Sugar causes a quick surge in blood sugar levels, followed by a drop accompanied by fatigue. Processed foods include a lot of additives and chemicals that agitate the nervous system. According to Footprints to Recovery, (https://footprintstorecovery.com/alcohol-effects-health-risks/?utm_medium=ratnawat&utm_source=google&utm_medium=ratnawat&utm_campaign=19786968912|||&utm_content=&keyword=&gclid=Cj0KCQjw8qmhBhClARIsANAtbof43VgbHwV3HLdAVjSvrOxklisN2bmbVtjQjiuJQWaziBz4kjam9FoaAuo_EALw_wcB) alcholol addiction causes “Changes to the brain that affect focus, mood, behavior, and coordination.”
A study done at the University of Montreal Hospital Research Centre found that, “A diet rich in saturated fat and sugar not only leads to obesity, but depressive, anxious and compulsive behaviour according to a new study.” (https://www.newfoodmagazine.com/news/64695/saturated-fat-sugar-rich-depression-anxiety/#:~:text=Changes%20in%20the%20biology%20of,in%20saturated%20fat%20and%20sugar.)

Lack of Good Sleep

Sleep is essential for all aspects of healthy living. While anxiety can cause a lack of sleep, it is also true that lack of sleep increases our chances of being anxious. https://trystressmanagement.com/sleep/lack-sleep-sabotaging-health-happiness-success/

Work stressors

A stressful work environment can trigger anxiety. Problems with an aggressive and demanding boss, troubles getting along with co-workers, crowded work spaces, time pressures, and other factors can all add up to an anxiety-filled workday.

A Messy Environment

This is a more subtle factor that many people might easily overlook. But a disorganized, messy home and or work environment can increase anxious feelings. The subconscious mind registers that things are out of order. It is hard to relax in such an environment. We might think we are tuning it out, but it is affecting us.

Financial Pressures

Paying all your bills can be a big challenge in today’s world. Sometimes bills get paid by other things getting sacrificed, leading to anxiety. If you are an honest person, it’s important for you to pay your bills, but it’s not always possible. Plus, if your bills get paid but there’s no opportunity to save, then you will feel anxious about providing for your future.
Sometimes people have plenty of money, but they are still anxious about not having enough, or of losing it. This often goes back to childhood trauma.

Social Events
Some people get anxious interacting with others. This anxiety may get triggered at a party, social gathering at work, family event, or even when meeting with a friend. If you have this kind of anxiety, you may fret about what to say, if people will like you, your appearance, if you have anything in common with the people you will be interacting with, and more.

Conflict in Relationships
This conflict might be with a co-worker, spouse, family member, friend, neighbor, or someone you interact with who is a total stranger. No matter who it is, it can leave you feeling unsettled and anxious.

STEP TWO: PLAN WHAT YOU WILL DO TO NOT GET TRIGGERED

Depending on what triggers you, here are some steps you can take…

1. Eat a healthier diet. The Mediterranean diet is a good example. It is high in fruits, veggies, lean protein, whole grains, beans, and healthy fats.
2. Cut down on alcohol and coffee consumption.
3. Get to bed earlier. Stay away from electronics at least an hour before going to sleep. Do something relaxing to wind down. Enhance your environment for sleep with an essential oil diffuser (lavender and cedarwood are good oils for insomnia).
4. Work with a mental health professional to learn how to deal with release of past traumas, conflict, social fears, and work stress.
5. Do something physical when you start to feel anxious: take a walk, do some housecleaning, do some stretching.
6. Find a non-food way to relax when you feel like reaching for cookies, ice cream, or chips. This might be reading a book, watching a movie, talking to a friend you trust, listening to music, engaging in a hobby.
7. Clean up the messy environment. You will probably feel a sense of clarity, energy, and relief.
8. Plan out your finances. See a financial consultant if needed. Find ways to limit your spending, if overspending on unnecessary items is your downfall.
9. Sit with the anxious feelings that come up. See if you can trace that feeling to an earlier time in your life, so that you can understand what’s happening in the present. Approach it with the attitude that anxiety is your teacher, not something to immediately get rid of.
10. Learn how to tap. Once you learn how to tap, you can tap away anxiety

11. Practice breathing and relaxation.

12. Go out in nature.

You can add your own ideas to this list.

STEP THREE: PUTTING IT INTO PRACTICE
Pick one thing from Step Two that jumps out at you. Do it as soon as you start to feel anxious. Keep you list close at hand so that you’re ready to act when needed. Keep building up good habit patterns, one at a time.

You can also schedule a 20-min. free Zoom session to work out an individual plan for yourself.