The Top Causes of Anxiety and How to Overcome Them

Anxiety can feel like it comes out of nowhere, taking over your mind and body without warning. I used to wonder, Why am I feeling this way? What’s causing it? It wasn’t until I started digging deeper into my own experiences that I realized anxiety often has clear triggers.

Understanding these triggers was a turning point for me. Once I knew what was fueling my anxiety, I could start addressing it—and that’s when things began to shift. Let me share some of the most common causes of anxiety and, more importantly, how you can begin to overcome them.

Top Causes of Anxiety

Here are some of the most common triggers I’ve encountered, both in myself and in others. Recognizing them is the first step toward breaking free from their grip.

1. Stressful Life Events

Big changes—like starting a new job, moving, or going through a breakup—can send your anxiety levels through the roof. Even positive changes can feel overwhelming when they disrupt your routine.

How to Overcome It:

• Break big challenges into smaller, manageable steps.
• Practice self-compassion. Remind yourself it’s okay to feel overwhelmed during transitions.
• Build a support system by talking to friends, family, or a therapist.

2. Financial Worries

For me, financial stress was a huge anxiety trigger. Thoughts about bills, savings, or unexpected expenses would spiral into panic.

How to Overcome It:

• Create a simple budget to help you feel more in control of your finances.
• Take small steps, like setting up an emergency fund, even if it’s just $10 at a time.
• Talk to a financial advisor or trusted friend for guidance.

3. Health Concerns

Worrying about your health—or the health of a loved one—can keep you stuck in a cycle of fear and uncertainty.

How to Overcome It:

• Focus on what you can control, like maintaining a healthy diet, exercising, and attending regular check-ups.
• Avoid over-Googling symptoms, which can make anxiety worse.
• Seek reassurance from professionals rather than relying on your own assumptions.
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4. Relationship Struggles

Arguments, misunderstandings, or feelings of disconnection can trigger anxiety, especially if you’re worried about losing someone important to you.

How to Overcome It:

• Communicate openly and honestly about your feelings.
• Practice active listening to understand the other person’s perspective.
• Consider couples or family therapy to work through deeper issues.
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5. Work Pressure

Deadlines, high expectations, or a demanding boss can make you feel like you’re constantly on edge.

How to Overcome It:

• Set boundaries by clearly communicating your limits.
• Prioritize tasks and focus on one thing at a time.
• Take short breaks to reset your mind during the day.
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6. Perfectionism

I’ve always been my own worst critic, and perfectionism was a major source of my anxiety. The fear of not being “good enough” would stop me in my tracks.

How to Overcome It:

• Challenge unrealistic expectations. Ask yourself, Would I expect this of someone else?
• Celebrate progress, not just perfection.
• Remind yourself that mistakes are part of growth.

7. Lack of Sleep

When I wasn’t getting enough sleep, my anxiety would skyrocket. Fatigue made it harder to manage my thoughts and emotions.

How to Overcome It:

• Create a consistent bedtime routine to signal to your body that it’s time to wind down.
• Avoid screens an hour before bed, as the blue light can disrupt sleep.
• Practice relaxation techniques, like deep breathing or meditation, before sleep.
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8. Past Trauma

Unresolved trauma can linger in your mind and body, resurfacing as anxiety when triggered by certain situations or memories.

How to Overcome It:

• Seek professional support from a therapist trained in trauma recovery.
• Practice grounding techniques to help you stay present during triggering moments.
• Be patient with yourself—healing takes time.
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9. Social Situations

For me, social anxiety often came from a fear of being judged or saying the “wrong” thing.

How to Overcome It:

• Focus on connecting with others instead of being “perfect.”
• Practice self-compassion. Remind yourself that everyone makes mistakes, and that’s okay.
• Gradually expose yourself to social situations, starting with smaller, less intimidating ones.

10. Overthinking and Worrying

This one was a biggie for me. My mind would latch onto a problem and refuse to let go, spinning scenarios that made me feel helpless.

How to Overcome It:

• Practice mindfulness to bring your focus back to the present moment.
• Set a “worry time” each day where you allow yourself to think about your concerns, then let them go.
• Distract yourself with a task or activity that engages your mind.

Why Understanding Triggers Matters

Once I started recognizing what was triggering my anxiety, I realized I wasn’t powerless. Each cause had a solution, even if it took time and effort to implement. Understanding your triggers gives you the clarity and confidence to take back control.

Let’s Work Together to Tackle Your Anxiety

If you’re struggling to identify or manage your anxiety triggers, you don’t have to face them alone. I’d love to help you find clarity and peace.

I’m offering a free discovery call, where we’ll:

• Identify the root causes of your anxiety.
• Explore personalized strategies to address those triggers.
• Create a step-by-step plan to help you feel calmer and more in control.

Take that first step and book your free call here. Together, we’ll work on turning your anxiety into an opportunity for growth.

Anxiety doesn’t have to rule your life. By understanding its causes and taking small, intentional steps, you can start to overcome it. You’re stronger than you think, and I’m here to guide you every step of the way—you’ve got this.