Can there be times when anxiety genuinely has no cause, and if so, what can I do during those times?

Hello.  First, I want to acknowledge the step it took for you to reach out for some clarification and understanding about your anxiety and it's triggers.

Sometimes it's easier to focus on figuring out how your body responds when you feel anxious rather than starting with identifying triggers first.  Usually we feel anxious when we feel uncertain, unsafe or a situation we are in is unpredictable or unknown, and our bodies show us first how we feel.  Our bodies tend to "throw up a red flag" which is like a heads up that whatever is going on our brains do not like it.  Brain fog, pressure on our chests, racing your heart race, feeling nauseous or sweaty hands are all examples of some of the more common physical reactions when we feel anxious.  When we feel comfortable and safe our brains and body work in tandem, meaning they work together to move through the day and make various decisions.  When our body throws a "red flag" our brains and body no longer work together and someone may start to feel fight, flight or fawn.  Doing relaxation techniques like deep breathing can help refocus and connect your brain and body to work together.  It's a that moment that identifying triggers may be easier to figure out.

It may also be that you experience anxiety on a relatively consistent basis which makes identifying the "trigger" difficult because you feel relatively consistent worry about a number of things and maybe focus on "worst case scenarios".  A term that we often hear is "someone is a worry wort", but the general anxiety is utilized to anticipate what may happen so they can anticipate and come up with ways to prevent the worry from coming true. Often times, someone may overthink plans and areas that are out of proportion to the impact of the events. Overthinking plans and becoming easily irritated when plans change (because they like to focus on anticipating the "what ifs" in social settings).

In either case, using relaxation techniques overall helps to manage your anxiety responses while therapy helps with Cognitive Behavioral Therapy (CBT) to identify patterns, sources to your anxiety and triggers.

I wish you all the best as you begin your journey to explore your anxiety and work through it so you begin to feel more in control and better overall.