We all have our moments where we have a lot on our plate and feel exhausted and overwhelmed. You are not alone! According to the Anxiety and Depression Association in America, anxiety disorders are the most common mental illness in the United States affecting 40 million people. Many people cope with their anxiety differently. It is nothing to be ashamed of! Pinning down what your triggers are can be very helpful when taking steps to apply tactics that work best for you to take control of your anxiety.
1. Smoking can increase anxiety. Nicotine increases your heart rate and blood pressure causing feeling anxious.
2. Social Events with many people may trigger anxiety for some individuals when having to make small talk. Don’t worry, not everyone enjoys a large crowd! This may be due to social anxiety disorder, which needs a diagnosis. In these situations it is helpful to bring a loved one you trust. It is important however, that you talk with a counselor to help take a handle on your social situations.
3. Negative Thinking can absolutely trigger stress and anxiety. Only you have to live in your head, so make sure it’s a nice place to be! Some are not even aware that their thoughts are constantly negative. When one is able to realize this, it is so valuable to be able to take the time and steps to change your perspectives. Having negative thoughts can be exhausting and trigger anxious feelings. Don’t fret! It is totally doable to take baby steps and become conscious of taking control of your thoughts. Watch your life transform! Talk with a therapist about setting goals and exercises for yourself to become experienced with your own thoughts and how to create a much more positive mindset.
4. Skipping Meals can trigger anxiety if you are not getting the nutrients you need. Your blood sugar needs to be at a healthy level and not eating properly can cause it to drop. It is important to have a balanced diet to ensure you receive all of the vitamins your body needs. Having a poor diet can cause you to feel tired, nervous and irritable. They call it feeling “hangry” for a reason!
5.Conflict within relationships can definitely trigger anxiety. This can be especially true for people who do not know the best ways to handle social tension or a disagreement. Learning conflict resolution and mastering how you can handle yourself in these situations can help tremendously. Talk with a counselor to work together to set a goal for yourself if this applies to you if needed!
6.Drinking Alcohol is a way of self-medication, which is not effective in taking care of the root of the problem. People with anxiety disorders are three times more likely to have problems with drugs and alcohol according to Chris Iliades, MD.
7. Medications can trigger anxiety and even anxiety attacks
8. Caffeine, being a stimulant, triggers anxiety stimulating your “fight or flight” response.
9. Unconscious Cues such as a certain song, smell, taste, or place you visit may bring you back to a time where you have encountered a traumatic experience. For example, the smell of gunpowder or blood may trigger severe anxiety with a veteran experiencing PTSD.
10. Stress, look for symptoms in your body including but not limited to headaches, sweating, stomachaches, and loss of appetite or overeating. These symptoms can accompany anxiety.
11. Weight Loss Supplements can initiate “anxiety-producing side effects”. Ingredients such as Saint John’s wort may trigger insomnia. Ephedra is also an ingredient to