Anxiety affects millions of people around the world. While anxiety triggers are often unique to each person, there are universal situations that typically lead to anxiety. Understanding your anxiety triggers is the first step toward coping with stress in a healthy way. Here are five common anxiety triggers and how to learn from them.

1. Stressful Life Events

All of life’s big events can be stressful, even when they’re happy ones. Major changes like getting married, having a baby, moving to a new city, starting a new job, or losing a loved one can all increase anxiety. Taking care of your mental health during these times of change requires a combination of planning and self-care. It’s important to have a strong support system of friends and family to help you get through these times of transition. Try to set realistic expectations for yourself each day, especially if you’re working towards a large goal. Also, practicing mindfulness and stress-relief techniques such as deep breathing, meditation, or yoga can help calm your nervous system when stress levels rise.

2. Social Situations

For many people, social situations can be a major source of anxiety. Social anxiety comes from a deep fear of judgment, humiliation, or rejection. Work presentations, a party, or even just a casual conversation with a stranger can trigger anxious thoughts and physical symptoms like sweating, trembling, or a racing heart. For those with social anxiety, it’s important to practice grounding techniques before and during social interactions. Focus on your breathing, and remind yourself that it’s okay to take breaks from the crowd if you feel overwhelmed.

3. Health Concerns

Worrying about your health or the health of your loved ones is a big anxiety trigger. Receiving a diagnosis of a chronic or serious illness can fuel anxiety and make mental health issues worse. Even when there’s no concrete evidence of a serious health issue, those with hypochondria or health anxiety tend to worry excessively about potential illnesses. If health anxiety is an issue for you, limit your time spent researching health conditions online. Stick to reputable sources and talk to medical professionals before worrying too much. Challenge your fears with facts by keeping a health journal of your symptoms.

4. Financial Worries

As the cost of daily living outpaces wages, financial struggles are a huge source of anxiety for many people. Worrying about debt, job stability, rent increases, buying a house, or saving for the future can cause a great deal of anxiety. Tackling financial anxiety requires both practical and emotional strategies. Creating a detailed budget and tracking your spending can help you feel a sense of control over your money. Set aside a small amount of time each week to review your finances. Keeping these check-ins brief and on a schedule can prevent you from feeling overwhelmed by the big picture. On the emotional side, work on reframing your thoughts around money by practicing gratitude for what you have and learning to focus on what you can control at the moment.

5. Relationship Conflicts

Whether you’re arguing with a partner, friend, or family member, conflicts cause anxiety to flare up. They trigger the stress response: fight, flight, freeze, or fawn. You may worry about being abandoned or hurt, and fights can lower your self-esteem. Emotional vulnerability can also trigger anxiety, especially in those who have attachment issues. To ease anxiety around arguments, it’s important to practice good conflict resolution strategies like active listening, using I-statements, and taking breaks from discussions.

Are You Struggling with Anxiety?

If you’re coping with one or more of these anxiety triggers and it’s affecting your daily life, talk to a therapist. In therapy, you can explore the roots of your anxiety, work on your communication and coping skills, and build up your resilience to life’s stressors.

To learn more about how therapy can help you manage your anxiety triggers, please reach out to us.