Understanding Anxiety: Triggers, Symptoms and Coping Mechanisms

Anxiety is a normal and often healthy emotion. However, when a person regularly feels disproportionate levels of anxiety, it might become a disorder. Anxiety disorders lead to excessive nervousness, fear, apprehension, and worry. These disorders alter how a person processes emotions and behaves, also causing physical symptoms.

Triggers

Anxiety triggers can vary from person to person. They can be a specific phobia or a reaction to a traumatic event. Other common triggers include health concerns, medications, caffeine, financial stress, social events, conflict, or even the thought of facing these stressors.

Symptoms

Anxiety symptoms can present in different ways from one individual to the next. Generally symptoms can be clustered into three types: cognitive; affective; and physical.

Cognitive symptoms include anxious "thoughts". This is the self-talk that we have that includes worries or other internal statements that foster an anxious experience or an unhelpful response to stress.

A​ffective symptoms are the "emotions" of anxiety. They can sometimes be evident to us even when the thoughts behind them are not so clear. This can include feeling nervous or on edge.

Physical symptoms of anxiety can include an increased heart rate, rapid breathing, restlessness, difficulty falling asleep, and an upset stomach. Emotional symptoms might involve feelings of impending doom, panic or nervousness, especially in situations that aren’t necessarily threatening.

Coping Mechanisms

1. Mindfulness and Relaxation Techniques: Deep breathing, meditation, and progressive muscle relaxation can help manage anxiety.

2. Physical Activity: Regular physical activity is good for anxiety. It can serve as a natural anxiety treatment by boosting your mood and acting as a natural stress reliever.

3. Balanced Diet: Certain foods might contribute to anxiety. Try to maintain a healthy diet with regular meal times to help manage your symptoms.

4. Adequate Sleep: Poor sleep can contribute to anxiety. Try to ensure you are getting enough sleep each night.

5. Talk Therapy: Speaking with a therapist can help you navigate your feelings, make sense of your triggers, and develop coping mechanisms.

​If you or someone you know is suffering from an anxiety disorder, it’s important to know that you are not alone. At FLEX Psychology, we're here to provide support and help you develop effective coping mechanisms to manage your anxiety.