What Causes Anxiety? Let’s Talk About the Triggers

Anxiety usually doesn’t pop up out of nowhere—it’s often the result of a mix of different factors coming together over time. Think of it like a puzzle made up of experiences, habits, biology, and even culture. Here are some common things that can trigger anxiety:

1. Fear of the Unknown
If you’re someone who likes to have a plan, not knowing what’s around the corner—whether it’s about work, relationships, or big life changes—can feel really unsettling. That uncertainty can kick your body into “fight-or-flight” mode, even if there’s no actual danger.

2. Past Trauma or Stressful Events
Hard experiences like a tough childhood, losing someone close, or going through a painful breakup can leave lasting emotional marks. Even when life moves on, your body might still be on high alert, keeping that anxious feeling alive.

3. Pressure to Be Perfect
Whether it’s getting straight A’s, climbing the career ladder, or just trying to “do it all,” perfectionism can be a major anxiety trigger. That constant self-pressure—and fear of messing up—can be exhausting and overwhelming.

4. Saying “Yes” Too Much
Taking on too much without giving yourself time to rest? Yeah, that’ll do it. Overcommitting and not setting boundaries can stretch your energy (and your nervous system) way too thin, making you more prone to anxiety.

5. Biology and Health Stuff
Sometimes anxiety has roots in things we can’t always see—like family history, hormone imbalances, or even a sensitivity to caffeine. Medical conditions like thyroid issues can also play a role.

What does anxiety feel like?

If you’ve ever wondered, “Do I have anxiety?”—here are a few ways it might be showing up in your life:

• Difficulty sleeping, even when you’re completely exhausted

• Overthinking and replaying conversations in your head

• Social anxiety, which is categorized by dreading to have social interactions or conversations, even around close friends or family

• Shortness of breath, tight chest, or feeling like you can’t relax

• General uneasiness you can’t quite explain

Anxiety can also disguise itself as:

• Procrastination

• Irritability or snapping at others

• Stomach aches or tension headaches

• Avoiding social interaction or withdrawing from loved ones

In many South Asian communities, talking about mental health is still taboo. Anxiety is often dismissed as “just stress” or something that should be handled quietly behind closed doors. But that silence can make things worse.

Challenging Mental Health Stigma in South Asian Culture

You may have heard things like:

• “You’re just overthinking.”
• “Be grateful—you have everything.”
• “What will people say?”

But here’s the truth:

• Anxiety does not mean you’re weak.
• It doesn’t mean you’re ungrateful.
• And it absolutely doesn’t mean you’re alone.

How to Manage Anxiety: Gentle, Effective Self-Care Strategies

Coping with anxiety isn’t about ignoring it—it’s about learning how to care for yourself, even when anxiety is present. Here are a few anxiety relief techniques that can genuinely help:

1. Build a Supportive Daily Routine

Why it matters: Anxiety thrives on unpredictability.
Even small routines—like eating regular meals, sleeping at consistent times, or taking a daily walk—can make your nervous system feel more grounded and safe.

2. Practice Intentional Breathing

Quick tip for anxiety relief:
Try the 4-4-6 breathing technique:

• Inhale through your nose for 4 seconds
• Hold for 4 seconds
• Exhale through your mouth for 6 seconds
  
  Repeat this a few times to calm your body and mind.
  
  

3. Limit Common Anxiety Triggers

Our diet may be adding to anxiety, watch out for:

• Too much caffeine
• High-sugar foods
• Scrolling through overwhelming news or social media
  
  You don’t need to cut everything out—but pay attention to how these things make you feel. Your body is always giving you feedback.
  
  

4. Talk About What You’re Feeling

You don’t have to wait until things are “bad enough” to talk to someone. Whether it’s a friend, a therapist, or even a journal, expressing what’s going on can bring surprising clarity and relief.

5. Set Healthy Boundaries

It’s okay to say:

• “I need a break.”

• “I’m not available right now.”

• “I need to protect my peace.”

When to Seek Professional Support for Anxiety

If anxiety is starting to interfere with your sleep, relationships, work, or general well-being, it may be time to reach out for extra help. Options include:

• Therapy or counseling

• Medication (when recommended by a healthcare provider)

• Mindfulness and stress-reduction practices

Choosing professional support is not a weakness—it’s an act of self-respect and empowerment.

Anxiety can feel like it’s running the show—but it’s not who you are. You are not your racing thoughts or restless nights. You are the calm beneath all of it.

So take this as a reminder:

• You’re allowed to slow down.
• You’re allowed to take up space with your needs.
• You’re allowed to care for yourself just as deeply as you care for others.