What Causes Anxiety Attacks and Triggers?
Anxiety attacks can often be caused by stress, social anxiety triggers, and medical problems. They are typically less severe than panic attacks and usually occur in response to a known trigger. Anxiety attacks can often be treated with a combination of therapy, medication, and lifestyle changes. You can get started with treatment by joining an online therapy platform and connecting with a licensed therapist.
What causes anxiety attacks?
There are many things that can cause anxiety attacks, and triggers can vary from person to person. One individual might have an anxiety attack because they are speaking in public, whereas someone else might have one in the middle of taking an exam. Sometimes, anxiety attacks are triggered based on traumatic events or other significant life events that cause anxiety.
It may help to learn what your triggers are. Read on to explore some of the common reasons why people might have anxiety attacks.
Understand what causes anxiety attacks
Stress is one of the most common causes of anxiety attacks, and you may have several sources of stress in your life. Most people experience stress in life, and so most people could experience an anxiety attack under the right conditions. Particularly trying events, such as divorce or the death of a loved one, can increase the likelihood of the onset of an anxiety attack.
Anxiety attacks aren’t necessarily an indication that you have an anxiety disorder, but you might want to talk to your doctor about them to pinpoint identifiable contributing factors. According to the National Institute of Mental Health, if you have generalized anxiety disorder, then you might have particular difficulty handling stress. The intensity of your anxiety disorder could play a role in how well you cope, and the cycle continues.
Triggers of social anxiety and panic attacks
Social anxiety triggers may be another element to consider. Many people with generalized anxiety disorder experience social anxiety as well. If you are extremely self-conscious or fearful when you’re out in public, then you may be experiencing social anxiety. Sometimes, it may cause an anxiety attack — you might sense your heart start to race, or you might become short of breath.
You might be fine in some social situations but have significant difficulty in others. Which types of social situations trigger an anxiety attack depends on the individual. Some people might have an attack when they’re faced with large crowds, while others might be triggered by particular individuals. You may learn to recognize what types of social situations trigger your anxiety by considering the moments that tend to make you most anxious. Therapy, namely exposure therapy, can help to dull these triggers.
Medical problems
A health condition, including physical conditions, may cause an individual to experience anxiety as well. These may include heart disease, diabetes, thyroid disorders, and respiratory disorders. Anxiety can also manifest as a side effect of certain prescription medicines. You might inform your healthcare provider about any symptoms you experience due to medications.
Anxiety attacks vs. panic attacks
The terms “panic attack” and “anxiety attack” are often confused or used interchangeably. Panic attacks and anxiety attacks are similar but distinct events. Panic attacks tend to be more severe than anxiety attacks. Anxiety attacks can be very startling, but a panic attack can be an indication of severe distress. Having regular panic attacks can cause significant challenges, and someone who experiences them may be diagnosed with panic disorder.
Panic attacks don’t necessarily have specific triggers like anxiety attacks tend to. You might experience an anxiety attack due to breaking up with your significant other or failing an exam. However, you may not always be able to pinpoint the reason for a panic attack.
Whether you’re having an anxiety attack or a panic attack might not matter to you, though. Anxiety attacks can become a traumatic event because you might not know what is going on as you experience them. Even if you’re not having full-blown panic attacks, you might want to talk to a mental health professional. You don’t have to cope with anxiety or panic attacks alone, and there are likely licensed professionals who can help you identify what causes these attacks.
Potential treatments for anxiety and panic attacks
There are many potential treatments for anxiety attacks and panic attacks. If you’re experiencing panic attacks for any reason, then it’s generally recommended that you talk to your doctor about them. Your doctor may determine whether you’re going through a specific anxiety disorder like panic disorder. Depending on what you’re going through, your doctor may be able to recommend different treatments.
Medications
Some people take medications to help. Anti-anxiety medications can make coping with anxiety much easier. Always consult a doctor before starting or stopping any form of medication. You may be able to find a doctor through your insurance company.
Other treatment
Your doctor might recommend other treatment methods as well. For many people, therapy is a great way to alleviate anxiety because you may be experiencing underlying challenges that are causing you to have attacks. A therapist may help you discover the root causes and lead you through various exercises to find long-term relief.
Online therapy for symptoms of anxiety
It may be possible to work with an online therapist if you would prefer that option. Online therapy has been shown to be just as effective as in-person therapy for anxiety, and it may be especially helpful if anxiety makes it difficult to leave home at times. With an online therapy platform like BetterHelp, you can talk to a therapist via video chat, phone call, or in-app messaging.
Breathing through stress when feelings of fear or worry appear
Another way to reduce symptoms of anxiety may be to manage stress in your life. Stress is one of the most common causes of anxiety attacks. Some people might be able to reduce anxiety by changing jobs or cutting other stress-inducing activities out of their lives. It can also be helpful to practice mindfulness or some other form of guided meditation.
Lifestyle changes
Incorporating more nutritious and balanced meals into your diet and staying hydrated can help to improve your overall mood. Combine this nutrition-based approach with getting enough quality sleep, and you may find that you experience less anxiety. Lifestyle changes are not always easy to implement on your own. Guidance from loved ones and a licensed mental health professional can support you as you move forward.
Takeaway
What can cause anxiety attacks?
Anxiety attacks are often triggered by specific situations that cause intense fear or worry, along with stress management issues. Risk factors and causes may include underlying anxiety disorders such as social anxiety disorder, separation anxiety, specific phobias, or other mental health disorders. Anxiety disorders tend to run in families, indicating a genetic component cause.
What can you do to calm an anxiety attack?
To calm an anxiety attack, focus on deep-breathing exercises and grounding techniques to reorient yourself to the present. People with anxiety disorders often find relief through cognitive behavioral therapy (CBT) techniques designed for immediate stress management and anxiety relief.
What do anxiety attacks feel like?
Anxiety attacks often manifest as intense fear or anxiety accompanied by a rapid heart rate, shortness of breath, and a sense of impending doom. The physical symptoms of anxiety can be severe, making the individual believe they are having a medical emergency like a heart attack.
If you believe you are in need of immediate medical intervention, contact emergency services.
What are the five symptoms of anxiety?
Five common symptoms of anxiety include a rapid heart rate, excessive sweating, irritability, difficulty concentrating, and sleep disturbances. People with anxiety might also experience other symptoms; these can be found under anxiety disorders in resources like the Diagnostic and Statistical Manual of Mental Disorders.
How long do anxiety attacks last?
Anxiety attacks usually last for a relatively short period — typically not more than 30 minutes. They can vary in duration depending on the individual’s ability to manage stress and the severity of potential underlying mental health disorders.
What's the difference between anxiety attacks and panic attacks?
According to sources like the American Psychiatric Association, anxiety attacks are often associated with specific triggers and build gradually, while unexpected panic attacks can occur without warning and are usually more intense. Both can be symptoms of other anxiety disorders or standalone issues.
Is anxiety a form of mental illness related to stress, fear, and worry?
Yes, anxiety can be classified under mental health disorders, specifically types of anxiety disorders like generalized anxiety disorder, social anxiety disorder, and separation anxiety disorder, among others.
What foods reduce anxiety?
Foods rich in antioxidants, omega-3 fatty acids, and B vitamins can help reduce anxiety. While diet alone cannot cure mental health conditions, it can complement other treatments for people with anxiety disorders.
What is the fastest way to resolve anxiety attacks?
Quick methods to resolve anxiety include deep breathing, progressive muscle relaxation, and grounding techniques. While effective for occasional anxiety, these are not long-term solutions for those diagnosed with anxiety disorders. These shorter-term coping mechanisms can be complemented by attending therapy — namely cognitive behavioral therapy — in one-on-one sessions or in support groups.
When triggers for anxiety are present, how do I maintain normal breathing?
Natural methods to combat an anxiety disorder include exercise, mindfulness meditation, and herbal remedies. These approaches may be effective for occasional anxiety but are usually considered complementary to standard mental health treatments, like medication or therapy.
What types of anxiety disorders are there?
There are multiple types of anxiety disorders that fall under the umbrella of anxiety disorders. These include:
Generalized anxiety disorder
Panic disorder
Social anxiety disorder (previously known as “social phobia”)
- Separation anxiety disorder
Separation anxiety is a relatively new addition to the list of anxiety disorders. Other health conditions, such as post-traumatic stress disorder and obsessive-compulsive disorder (OCD), that were once classified as anxiety disorders have now been moved to their own respective classifications.
Treatment options for ongoing stress, excessive anxiety, or other mental health conditions can be found through a healthcare professional who administers services to individuals or in the context of a support group. Relaxation techniques, such as meditation, and certain anti-anxiety medications, such as selective serotonin reuptake inhibitors (SSRIs), can also be effective treatment options for individuals with anxiety disorders. Always consult a physician before altering your prescription medication.
What is generalized anxiety disorder and its symptoms?
Generalized anxiety disorder (GAD) is a mental health condition characterized by excessive and persistent worry or anxiety about various aspects of everyday life. GAD might cause an individual to perceive a life-threatening circumstance where there is no actual danger present. This near-constant stress and anxiety can lead to other signs and symptoms of GAD, including:
Restlessness
Fatigue
Irritability
Muscle tension and other physical health problems
Difficulty concentrating
Trouble sleeping
Panic attacks
Suicidal thoughts
If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. Support is available 24/7.
What is panic disorder?
Panic disorder is a type of anxiety disorder characterized by recurrent and unexpected panic attacks. Panic disorders can cause significant distress and may cause individuals to avoid situations or places where they fear another panic attack could occur. Panic attack symptoms might cause an individual to experience:
Heart palpitations
Sweating
Trembling
Chest pain
Shortness of breath
Dizziness
Belief that they are doomed or are otherwise losing control
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