What Causes Anxiety Attacks and Triggers?

Medically reviewed by Laura Angers Maddox, NCC, LPC and Nikki Ciletti, M.Ed, LPC
Updated September 24, 2024by BetterHelp Editorial Team

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?

Getty/PeopleImages
Learn to manage and cope with 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

Getty/AnnaStills


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.

Rawpixel
Learn to manage and cope with anxiety attacks

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

You might also consider making other lifestyle changes. For instance, research shows that anxiety often improves with regular exercise. Exercising usually releases positive endorphins in your body that may help you feel more positive overall.

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

If you’re experiencing anxiety attacks, you don’t have to face them alone. You can work with a licensed online therapist who specializes in treating individuals with anxiety. You may also wish to make various lifestyle changes — such as eating a nutritious diet, staying hydrated, getting enough quality sleep, and exercising regularly — to relieve anxiety symptoms.
Regulate anxiety in a compassionate environment
The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
Get the support you need from one of our therapistsGet started