An anxiety or panic attack is an extremely frightening experience. Even though you’re not in immediate danger, it feels like you are. The sense of impending doom is challenging to shake. The experience of a panic attack is so unpleasant that it often causes anxiety that another one happens at an inopportune time.
However, worrying about another panic attack can make one even more likely. If you have a serious panic or anxiety disorder, you may feel caught in a trap until you receive help. There are things you can do to lower your chance of experiencing anxiety and panic triggers.
However, some anxiety issues aren’t triggered by anything in particular. Whether your anxiety is linked to clear triggers or unclear causes, it’s important to reach out for help when you need it. If anxiety symptoms are severe or persistent, they may not go away without help, even if you do identify your triggers. That being said, here are some common causes and triggers for anxiety disorders and panic attacks.
Like other mental health issues, the exact cause of anxiety disorders isn’t fully understood. It’s likely that anxiety is caused by a variety of factors, including genetics, environment, and developmental factors. Genetics can mean your brain is wired to be more susceptible to anxiety.
You may find that your anxiety symptoms are similar to the ones experienced by your immediate family members. Genetics may be one of the biggest influences behind certain mental health issues like anxiety, and it could explain why people that go through similar stressful experiences sometimes don’t have the same experience with anxiety.
Environmental factors may also play a role in causing anxiety issues. For instance, people with high stress often have an increased likelihood of experiencing an anxiety disorder. In fact, people with high-stress jobs are much more likely to experience post-traumatic stress disorder, which is a type of anxiety disorder that can cause panic attacks.
The reasons you may have an anxiety disorder may be difficult to pinpoint. It’s unlikely that you’ll find one definitive cause, and it’s more likely that your anxiety comes from a variety of issues. However, it may be easier to find specific things in your life that trigger and worsen your anxiety.
The first thing to note when answering this question is that it’s important to realize that your anxiety attacks may not have a specific trigger at all. Panic attacks can happen for no external reason. In many cases, a panic disorder starts with one panic attack that causes anxiety that another one will happen. Sometimes looking for specific reasons that a panic attack occurred can lead to more anxiety. In fact, it can lead to avoidance, which is a common consequence of ongoing panic disorders.
You may start avoiding places, people, and situations where you experienced an anxiety attack, which can start to significantly hinder your life. Before you explore triggers, it’s important to recognize that the point is to learn to cope with them effectively, not to avoid places and things that would otherwise be necessary or beneficial in your life.
That being said, there are a few common thoughts, circumstances, and simulations that are associated with anxiety issues.
Sometimes anxious causes come from within, not from external sources. You may be lying in bed, and a thought pops into your head about all the work you need to do tomorrow. You may feel overwhelmed at daunting tasks as you remember even more. As the minutes tick away, you may start worrying about the fact that you won’t get enough sleep to take on the next day’s challenges.
Anxious thoughts that seem to come out of nowhere are very common. Treatment can help you learn to deal with these thoughts as much as triggers that come from your environment. In fact, it may be most important to learn to cope with triggers that can’t be avoided, like your own thoughts.
Worrying about health is common for people who have anxiety and panic attacks. These thoughts may be caused by a concerning medical test, a challenging diagnosis, or some uncomfortable symptoms. If you’re having anxiety based on medical issues, consult with your doctor. If you go through tests and learn more about your health, it may alleviate some anxiety.
Even if you receive a life-changing diagnosis, being proactive about your health may change your outlook for the better, which could alleviate some anxiety symptoms. If you speak to a doctor and go through medical tests and still feel anxiety when it comes to your health, you may need to speak to a doctor or clinician about how you can better manage your anxiety disorder.
A wide variety of medications can affect your brain and body in a way that triggers or worsens your anxiety symptoms. Many prescription-strength drugs can lead to lethargy, restlessness, and other issues that could set off your anxiety. Psychostimulant medications could directly cause increased energy levels, racing thoughts, insomnia, and anxiety.
Even some over-the-counter medications could cause you to feel anxious. Drugs that manipulate certain hormones, like birth control pills, could trigger anxiety. Weight loss medications and drugs to help ease congestion or coughs can also cause anxiety.
Several illicit drugs can cause anxiety directly or cause symptoms that trigger anxiety. Stimulants like cocaine and meth increase nervous system activity, which can cause anxiety and other mental health-related symptoms. Psychedelic drugs and marijuana are also known to cause anxious thoughts and paranoia during unpleasant trips. Central nervous system depressants like alcohol and prescription drugs like benzodiazepines can cause anxiety if you go through withdrawal.
The term “hangry” sounds like it’s just the way food lovers react to hunger, but there’s some science behind food’s effect on your mood. Skipping meals or eating a diet that’s low in nutritional value can affect both your mind and your body. If you miss a meal or two, your blood sugar can drop, which can cause restlessness, shaky hands, and irritability that you may associate with anxiety disorders and panic attacks.
Balanced meals can have a positive effect on your mood and the way you feel daily. Nutrition can also increase your energy levels, which can prevent you from feeling overwhelmed in the face of challenges. On the other hand, poor nutrition can make you feel weak and tired. This can lead to feeling overwhelmed or anxious when you’re met with challenges throughout the day.
Some vitamin deficiencies can also cause symptoms that can affect your mental health. A Vitamin B12 deficiency can make you feel weak and affect your memory. A lack of Vitamin D can also have some mild effects like fatigue.
Sleep is a huge factor in your mental health, and it can also affect your physical health as well. Sleep problems and anxiety often happen together. When your mind is racing, you may have trouble falling asleep, and nightmares can disturb your sleep in the middle of the night.
According to the Centers for Disease Control and Prevention (CDC), a third of Americans don’t get the recommended amount of sleep each night. A lack of sleep can cause concentration issues, low energy levels, and low mood.
You may be prone to making more little mistakes throughout the day, which can lead to problems completing tasks at work, home, or school. Chronic sleep issues can lead to weight gain, heart disease, diabetes, and depression. While anxiety issues can cause you to lose sleep, a lack of sleep can also worsen your anxiety. Getting enough sleep on a consistent sleep schedule can significantly improve the way you feel. You can also speak to your doctor about how you can get a better handle on your sleep issues.
If you attend therapy for an anxiety disorder, you may end up discussing your thinking and the way you cope from day to day. Cognitive behavioral therapy (CBT) is one of the most commonly used psychotherapy options for mental and behavioral health issues. In CBT and other forms of talk therapy, you’ll examine how your thoughts and behaviors can influence your mental health issues. Negative thoughts can significantly impact your outlook and the way you cope with triggers and challenges. Negative thinking and self-talk can worsen your mood and trigger anxiety.
Humans are social creatures. We’ve adapted to put a lot of weight on social interactions. We want to be liked and to be impressive, but that’s not always what happens when we meet and talk to other people. For many, large groups, new people, and uncomfortable social situations are a major trigger for anxiety. There are even separate anxiety disorders that describe anxiety around social settings like social phobia or social anxiety disorder.
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