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Learn How to Identify Anxiety Triggers and Manage Them

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Anxiety disorders affect more than 40 million adults in the U.S and are considered one of the most common and challenging mental illnesses. When anxiety triggers panic attacks, it becomes more debilitating. To avoid panic attacks, recognizing anxiety triggers and developing a coping mechanism is imperative. Most people dealing with anxiety have a feeling of worry, unease, or fear occasionally. Any stressful or unpleasant event can trigger these feelings.

People who live with anxiety feel similar to crippling to have another episode of panic attacks or overwhelming anxious thoughts. Therefore, it is a terrifying experience not to be able to return to the calm self. Anxiety can change the way you think about the world and even how you feel about yourself too. Said one therapist who hosts therapy sessions for anxiety treatment in Chicago, “It is not possible to avoid anxiety triggers, but with proper techniques, one can learn to manage them.”

What Triggers Anxiety?

Specific incidents or situations can trigger a feeling of fear and worry. However, these trigger incidence can depend on person to person. In severe conditions, these feelings can worsen the situation and push the person to a point where they can suffer from a panic attack. Here are some significant things that can trigger anxiety:

  • Health Problems: Certain medical conditions can result in panic attacks and anxiety issues in people. Those problems include lower blood sugar levels, overactive thyroid, and heart problems

 

  • Certain food and beverages: Food containing additives like dyes and artificial sweeteners can trigger anxiety. Likewise, consumption of beverages containing caffeine can dehydrate your body resulting in irritating behavior.

 

  • Medications: Over the counter medicines and supplements can change how our body functions and lead to overwhelming episodes of anxiety. Medicines, including hormonal birth control and cold medications, can also trigger anxiety. 

 

  • Stress:

Some significant life events brought extreme stress, which are common triggers of feeling anxious. These situations may include losing a loved one, work stress, divorce, and many more.

How To Identify Anxiety Triggers

Most of the people dealing with anxiety issues wonder how to identify the triggers beforehand. Although anxiety triggers are different for every person, various common factors are there among anxiety sufferers. When you learn to identify what makes you anxious, it will become easier to manage these episodes. Tips for identifying anxiety triggers include the following:

  • Keep a record:

Tracking the episodes of anxiety can help you analyze what exactly triggers you and make you feel anxious. In the future, keeping a journal will help you build an effective coping strategy.

  • Identify primary stressors:

Normal life events like relationship distress, divorce, medical condition, or pregnancy can all result in panic attacks. For identifying the triggers, you can sit back and analyze what current stressors are affecting you.

  • Talk to someone:

A close friend or trusted family member can help you provide valuable insight into circumstances that trigger episodes of anxiety. If you need help from a professional, you can go for anxiety treatment or therapy.

  • Past experiences throwback:

Everyone has a past. Few people have a darker one that haunts them for life. Relax and think if there is anything related to the past trauma that is affecting your life today.

Coping With Anxiety Triggers

Managing anxiety problems without known triggers can be daunting. Nevertheless, certain coping strategies can curb anxiety despite a known trigger. Here are some tips for managing anxiety:

  • Try deep breathing when anxiety triggers
  • Exercise regularly to reduce stress
  • Get adequate sleep
  • Limit your caffeine intake
  • Practice yoga and meditation
  • Maintain a daily routine to reduce uncertainty

You can prevent anxiety symptoms if you are aware of what triggers them. At times, it feels insurmountable to manage life with anxiety and panic attacks. Fortunately, you can easily manage anxiety with a combination of professional help and self-care.

Author’s Bio: Sunny Skousen is an experienced writer who has over 20 years of experience in ghostwriting, blogging, journalism, speech writing, and content marketing. She specializes in writing about Couples Therapy, Family Therapy, Faith-Based Counseling, Anxiety Disorders, Mood Disorders, Grief/Loss and Trauma, Supervision and Consultation, and more!