Top 5 things that trigger anxiety and how to manage it

Published on: 15 May 2022, 16:30 pm IST

If you often experience heart palpitations and restlessness, follow these tips that will help you manage things that trigger anxiety.

Devina Kaur
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trigger anxiety
These tips will help you manage your anxiety better. Image Courtesy: Shutterstock
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Our mental health is as important as our physical health. Anxiety is a debilitating symptom that doesn’t only affect people with mental health disorders; it can occur in people with physical health issues such as people who experience chronic pain. The causes of worry and anxiety vary and can be beyond the control of the individual experiencing it. Anxiety can be caused by trauma, stress buildup, stress from sickness, alcohol, and many more.

Here are common things that trigger anxiety and can make it worse:

1. Stressful situations

When we are in situations that stress us out, our body releases adrenaline which relaxes as we calm down. However, this relaxation process can go haywire when the body is over-stressed. For example, if the body has been in a stressful event for a long time and did not make any progress, we become stressed out causing us to be anxious.

2. Caffeine

Caffeine withdrawal can cause anxiety issues to worsen. If you have been consuming coffee for a long time and take a mindful break, it can trigger your body to release adrenaline. This can cause you to have an energy burst resulting in anxiety.

3. Self-neglect

Neglecting yourself and your health can lead to anxiety. This can occur due to feeling that you are not worth taking care of or a burden on others. You may begin to believe that your health is ‘not-so-important. These thoughts can result in neglecting your needs, and trigger anxiety. It is important to not give in to such thoughts.

body image
Don’t neglect yourself because self love is the best form of love. Image courtesy: Shutterstock Image courtesy: Shutterstock

Some ways to manage anxiety are:

1. Meditation practice

Meditation is designed to manage stress and other elements within your mind that may be contributing factors to anxiety. For example, a common type of meditation is the “mindfulness” form, which requires you to focus on breathing while watching out for all other thoughts. Another form is the yoga-based meditative state, which brings peace of mind, reduces stress, and generalizes your emotional state over time. Stillness and silence are great tools that can help you manage your anxiety.

tips to reduce stress
Focusing while meditating ‌isn’t‌ ‌as‌ ‌difficult‌ ‌as‌ ‌you‌ ‌think.‌ ‌Image‌ ‌courtesy:‌ ‌Shutterstock‌

2. Food

Eating the right balance of fats and carbs can help you manage food anxiety. Studies have shown that an imbalance in serotonin levels is directly linked to anxiety. This can be easily managed by taking out the foods that are responsible for this imbalance, for example, processed food, sugar, alcohol, and replacing them with foods that are rich in serotonin-like salmon, nuts, turkey, and whole-wheat bread, you will be able to improve your mental health. It would help if you try not to skip your meals as much as possible. Eating nutritional food helps manage anxiety better. Personally, when I start feeling anxious about a project, I take a step back and drink cold water. The act of physically moving away and drinking water helps me refocus.

3. Exercise

A physical workout can positively impact your health and your level of anxiety. However, exercise doesn’t just have a physical effect on the body, there are psychological benefits as well. Studies have shown that adding an exercise routine at work can reduce stress and improve productivity. Know and use these strategies to greatly improve your chances of managing anxiety when going through the ups and downs of stressful situations.

workout
Say YES to workouts, and no to things that trigger anxiety. Image courtesy: Shutterstock

4. Getting enough sleep

Sleep has been proven to have great benefits on our health and productivity, including reducing symptoms of depression and insomnia. In addition to these, studies have shown that sleeping less than six hours per night can affect your attention span negatively. Not getting enough sleep can result from too much caffeine intake, spending too much time online, or watching the news. Turn those phone notifications off and be mindful to give yourself enough sleep.

5. Managing stress

The most difficult part of managing anxiety is managing stress. Stressful situations can easily become overwhelming and lead to sudden mental breakdowns and feelings of anxiety. Managing stress can greatly trigger anxiety levels over time, so take note of the best techniques. It is important to seek professional help if your condition is very debilitating. It all starts with knowing what you need in any given situation.

The last words

Anxiety is nothing to be ashamed of. We all face it under different circumstances and situations. Recognizing the signs of an anxiety attack and seeking assistance is extremely important because it can prevent these attacks from getting worse. One of the best ways to combat stress is to figure out what makes you feel better and engage in that activity regularly. Change may not happen overnight but knowledge is the first step to managing your level of anxiety.

Devina Kaur Devina Kaur

Devina Kaur is an inspirational speaker, radio host, and producer. She is also the author of the self-help book called "Too Fat Too Loud Too Ambitious".

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