Common Triggers of Anxiety and How to Manage Them

Anxiety is a normal part of life, but when it becomes overwhelming, it’s important to take steps to manage it. Life events, past experiences, or even daily stresses can act as triggers of anxiety, making it feel like your mind and body are on high alert.   

If you’ve been through difficult experiences, such as a crappy childhood or toxic relationships, those feelings of anxiety might be even more intense. And while we can’t always control the triggers, we can learn to manage how we respond to them.  

What are anxiety triggers?  

Anxiety triggers are external or internal events that cause a spike in anxiety. This could be anything from certain people, places, or situations to internal thoughts or memories.  

Sometimes these triggers are obvious, like getting stuck in traffic or having an argument. But at other times, they’re more subtle and harder to identify, especially if they’re linked to past trauma or deep-rooted emotions.  

By recognising your triggers, you can start to understand your anxiety better and begin to manage it effectively. Let’s look at some of the most common triggers.  

Common triggers of anxiety  

Stressful life events  

Life is full of ups and downs, but big changes or stressful situations can easily trigger anxiety.  

Moving house, changing or losing a job, relationship breakdown, and serious illness can all be stressful life events.   

Even positive life changes, like getting married or having a baby, can bring on anxiety. It’s the uncertainty and the shift from your comfort zone that can make you feel unsettled.  

Trauma and past experiences  

For those who have experienced childhood abuse, domestic abuse or other traumatic events, certain situations or reminders of those times can trigger a strong emotional response.  

This could be something as simple as a particular smell, a song, or even a specific phrase. Your brain is conditioned to link these things with danger, causing anxiety to spike.  

Social situations  

If you find yourself feeling anxious in social situations, you’re not alone. Many people struggle with social anxiety, especially in unfamiliar settings or around people they don’t know well.   

You might worry about being judged, rejected, or not knowing what to say, leading to feelings of panic or avoidance.  

Financial pressure  

Money worries are a huge source of anxiety for many people. Whether it’s mounting bills, debt, or fear of not having enough, financial pressure can leave you feeling overwhelmed.   

The constant thinking about “what if” scenarios can make it hard to focus on anything else, causing stress and anxiety to build.  

Health concerns  

Worrying about your health or the health of loved ones can be a major anxiety trigger, especially if there are lots of unknowns about the diagnosis, treatment options, or future deterioration.   

Other times, even a small symptom can lead you to think the worst, spiralling into anxiety about serious health issues. This is often referred to as health anxiety, where your focus on health becomes obsessive and out of proportion to the actual concern.  

Lack of sleep or poor self-care  

When you’re exhausted, your body and mind don’t have the resources to manage stress effectively, making anxiety more likely.   

Poor sleep, skipping meals, or not looking after yourself can all lower your resilience, leaving you more vulnerable to feeling anxious. It’s a vicious cycle because anxiety can also make it hard to sleep, which only worsens the situation.  

How to manage anxiety triggers  

While we can’t always control what triggers our anxiety, we can control how we respond to it. The following strategies will help you manage anxiety when it strikes.  

Identify your triggers  

The first step in managing anxiety is understanding what sets it off.   

Keep a journal and note down when you feel anxious, along with what was happening at the time. Over time, patterns may emerge, and you’ll be able to spot your triggers more easily.  

Grounding techniques  

Grounding techniques can help you stay present and stop your mind from spiralling into worst-case scenarios.  

One simple grounding exercise is the 5-4-3-2-1 technique. When you feel anxiety rising, try to:  

  • Name 5 things you can see  
  • Name 4 things you can touch  
  • Name 3 things you can hear  
  • Name 2 things you can smell  
  • Name 1 thing you can taste  

This brings your focus back to the present moment, helping to calm your anxious thoughts.  

Deep breathing  

When we’re anxious, our breathing becomes shallow, which can make the anxiety worse.   

Taking deep, slow breaths sends a signal to your brain that you’re safe, allowing your body to relax.   

Try this simple breathing exercise:  

  • Breathe in for 4 counts  
  • Hold for 4 counts  
  • Breathe out for 6 counts  

Repeat this until you feel your heart rate slowing and your mind calming down.  

Practice good self-care  

Looking after yourself is essential for managing anxiety.   

This includes getting enough sleep, eating nutritious meals, staying active, and making time for things you enjoy.   

Self-care isn’t selfish – it’s necessary for your mental health and wellbeing.  

Set boundaries  

If certain people or situations are triggering your anxiety, it’s okay to set boundaries.   

You don’t have to say yes to everything or put yourself in situations that make you uncomfortable. Be clear about your limits and protect your mental space.  

Challenge negative thoughts  

Anxiety often comes with a stream of negative thoughts.   

You might assume the worst or feel like something terrible is going to happen. When this happens, try to challenge these thoughts. Ask yourself:  

  • Is this thought realistic?  
  • What evidence do I have that supports or disproves this thought?  
  • What’s the worst that could happen, and how would I cope?  

By questioning your anxious thoughts, you may find that they’re not as powerful as they seem.  

Seek professional support  

Sometimes, anxiety can feel too overwhelming to manage alone.   

Talking to a professional can provide the tools and support you need to work through your triggers of anxiety.   

Therapy can help you process past traumas, manage your current stressors, and build a stronger foundation for your mental health.  

If you’re finding it hard to cope with anxiety, know that you don’t have to go through it alone. As a qualified and experienced counsellor I am here to help you explore your feelings and give you the support you need to move forward.  

Ready to take the next step? Book a counselling session today, and let’s work together to help you find some balance and calm.