Anxiety is a normal human emotion despite what you may think about it. When you are not sure about what is going to happen over the next few minutes, days, or months, you may react to uncertainty with anxiety.
Simply put, anxiety is a worry over a potential threat in your future. You may lie awake late at night wondering if your date is going to text you back. Pondering an uncomfortable conversation with a loved one may leave your stomach in knots days before the discussion even takes place.
Before getting on a plane to travel for vacation, your heart may begin to race. If you struggle with plane anxiety, check out our blog “8 Tips To Overcome Flight Anxiety.”
It's our human nature to want to get rid of these uncomfortable feelings and sensations as soon as possible; however, pushing them away may worsen your anxiety-related symptoms. Worrying about getting rid of your anxiety tells your nervous system that there's another thing to be anxious about, creating a loop where your anxiety is just made worse.
Long-lasting anxiety that interferes with your day-to-day life may signal an anxiety disorder, which requires the support of an anxiety therapist. This blog walks through what triggers anxiety, the symptoms that don't look like worry at first, five ways to calm an overthinking mind, and an anxiety quiz you can take right now to get a general idea of where you land.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What Triggers Anxiety?
What triggers each person's anxiety is unique. For some people, public speaking may induce their fight-or-flight system response.
For other people, being confined in a tight space may cause them to panic. For support with this issue, read our blog “Is There A Way to Overcome Claustrophobia?”
Some Examples of Anxious Thoughts May Be
“What if I fail?”
“This will never get better.”
“Something bad is going to happen to me.”
“Everyone is judging me.”
“I might get sick.”
“I am going to embarrass myself.”
“I can't stop worrying.”
“I won't be able to cope.”
“What if I lose control?”
“People don't like me.”
Feelings of worry, fear, and tension may come over you when you experience anxiety. Anxiety can also morph into panic attacks and physical symptoms, such as chest pains or headaches. If you're struggling with these concerns, our blogs “How to Manage A Panic Attack” and “3 Ways to Manage Your Physical Anxiety Symptoms” are must-reads.
The Most Common Symptoms of Anxiety Include the Following
Muscle tension
Fear
Uncontrollable worry
A heightened heart rate
Difficulty concentrating
Difficulty sleeping or insomnia (Read our blog “How CBT Can Help With Your Insomnia”)
Tingling sensation
Dizziness
Restlessness
Feeling on edge
Irritability
Physical discomfort
According to the National Institute of Mental Health, an estimated 19.1% of U.S. adults had an anxiety disorder in the past year, and 31.1% will experience one at some point in their lives. Anxiety shows up more often in women (23.4%) than in men (14.3%).
The Different Types of Anxiety Disorders Are as Follows
Generalized Anxiety Disorder (GAD)
Panic Disorder (Check out our blog “4 Ways to Cope with Panic Disorder”)
Social Anxiety Disorder, also known as Social Phobia (Read our blog “How to Talk to People When You Have Social Anxiety”)
Specific phobias
Agoraphobia (Check out our blog “3 Steps to Overcoming Agoraphobia”)
Separation Anxiety Disorder
Health Anxiety, also known as Hypochondriasis (Our blog “3 Ways to Overcome Health Anxiety” is a must-read)
What actually causes feelings of anxiety, or an anxiety disorder, is complex. Generally, there are many factors at play, like genetic and environmental ones. That said, there are some events, feelings, or experiences that could cause or worsen anxiety symptoms. When that happens, these elements are labeled triggers.
Many people who struggle with anxiety find they actually have multiple triggers. Some people may experience anxiety for no apparent reason at all.
Being able to identify your anxiety triggers is an important step toward managing them.
What Are Common Anxiety Triggers?
Common anxiety triggers include health concerns, caffeine, skipping meals, negative thinking, financial stress, social events, conflict, and everyday stressors like a delayed train. Most people have more than one, and some feel anxious with no clear trigger at all. Learning which ones apply to you is the first step toward managing them.
Health issues. A health diagnosis can be upsetting or difficult to cope with. This type of anxiety trigger can cause immediate and personal feelings. By talking to a doctor, you can get accurate information about your health status. An anxiety counselor can also help you learn how to manage your feelings surrounding your diagnosis.
Caffeine. Many people reach for coffee as soon as they open their eyes in the morning, but this can actually trigger or worsen anxiety. Substituting your coffee with a non-caffeinated option may reduce your anxiety and panic attacks.
Skipping meals. For some people with anxiety, nausea or stomach issues can make it hard to eat. But when you don't eat, your blood sugar may drop, which can trigger anxiety. Eating balanced meals gives you the energy and nutrients you need. To learn more, read our blog “Cultivating Good Mental Health for Intuitive Eating.”
Negative thinking. Your mind can affect your body. When you're upset or annoyed, the words you say to yourself can trigger feelings of anxiety. Refocusing your language and feelings can help you interrupt a negative thought cycle. Our blog “6 Ways to Handle Intrusive Thoughts” is a must-read.
Financial concerns. From saving money during inflation to carrying debt, financial concerns can trigger anxiety. An unexpected bill can be a trigger too. Read our blog “4 Ways to Deal with Financial Stress.”
Social events. If you have social anxiety, talking to strangers or people you don't know well can trigger anxious feelings. Check out our blog “6 Helpful Tips for Living with Social Anxiety.”
Conflict. Arguments, disagreements, and relationship concerns can be triggers. If something is really triggering you, it can be a sign you need to build conflict resolution skills.
Stress. A minor daily stressor, like being stuck in traffic or missing your train, can cause anxiety. Chronic stress can cause anxiety too, and it can lead to troublesome behaviors like skipping meals or using drugs or alcohol to cope. Check out our blog “Everything You Need to Know About Stress Management Therapy” for more.
Some signs of anxiety don't look like worry at all. They can show up as a sweat stain you didn't expect, a stomach that won't settle, a task you keep avoiding, or a memory that slips right past you. Learning to recognize these patterns is often the first step toward getting the right support.
Can Anxiety Cause Excessive Sweating?
Yes, anxiety can cause excessive sweating, even when the temperature or your activity level doesn't call for it. When your nervous system senses a threat, real or imagined, it activates your body's fight-or-flight response, which includes your sweat glands. Sweating that shows up during nervous moments rather than physical exertion is often anxiety-related.
In our sessions at Anchor Therapy, clients are often relieved to learn that sweating through a stressful meeting or a first date isn't a personal flaw. It's their nervous system doing exactly what it evolved to do. Cognitive Behavioral Therapy (CBT) is often where we start, since it helps clients notice the thought that triggered the physical reaction in the first place.
Why Does Anxiety Cause Stomach Issues?
Anxiety causes stomach issues because your gut and brain are directly connected through the vagus nerve, sometimes called the gut-brain connection. When you feel anxious, your body diverts blood flow and energy away from digestion, which can lead to nausea, cramping, or an upset stomach. Stomach issues without a clear medical cause are worth mentioning to your therapist.
This connection works both ways, so ongoing stress can worsen digestion, and digestive discomfort can heighten anxiety in return. Research on the vagus nerve and gut-brain axis backs this up, and our blog “What Is The Mind-Gut Connection?” goes deeper into the science behind it.
Is Procrastination Actually a Sign of Anxiety?
Procrastination can be a sign of anxiety, especially when it's driven by a fear of failure or judgment rather than simple disorganization. Putting off a task can feel like relief in the moment, but it usually adds more stress later. If procrastination is consistently affecting your work, school, or relationships, anxiety may be part of what's driving it.
In our work with clients, procrastination often traces back to a fear of doing something imperfectly. This shows up in school settings as much as it does at work, which is why we sometimes look at school issues counseling alongside anxiety treatment for younger clients.
A 2024 study published in Cureus found that higher procrastination scores tracked with higher anxiety scores among college students. If procrastination feels tied to a bigger pattern, our blog “How to Stop Self-Sabotaging For Good” is a helpful next read.
Can Anxiety Affect Your Memory?
Anxiety can affect your memory, especially your ability to concentrate and hold onto new information. When your mind is preoccupied with worry, less mental space is available for everyday tasks, like remembering where you left your keys or what a coworker just told you. Memory issues paired with racing thoughts or trouble sleeping often point back to anxiety.
If you've noticed memory slips alongside other symptoms on this page, it's worth mentioning to a therapist rather than writing it off as being busy or distracted. These patterns tend to travel together, and treating the anxiety underneath often brings the memory back into focus too.
How to Calm Your Mind From Overthinking
Dwelling on specific thoughts, or constantly trying to envision and control future situations, is overthinking. Worrying and overthinking are inevitable, and at some point everyone will experience it. Dwelling on the same thoughts can increase your risk of developing an anxiety disorder.
The way you respond to your thoughts can keep you in a cycle of repetitive thinking, also known as thought rumination, which affects your mental health.
When you're constantly running things over in your mind, ask yourself how you're feeling. Do you feel irritated? Guilty? Nervous? Can you identify the primary emotion behind the thoughts you're having?
The Primary Emotions Are Typically Considered to Be
Happiness
Surprise
Disgust
Fear
Anger
Sadness
These primary emotions are the foundation for more complex human emotions, known as secondary emotions.
Examples of Secondary Emotions Include
Jealousy
Envy
Embarrassment
Guilt
Disappointment
Hope
Frustration
Shame
Pride
Gratitude
Relief
Love
Secondary emotions are shaped by one's perceptions and experiences, making them context-dependent.
Here Are Five Ways You Can Relax Your Mind
1. Find a Distraction
By engaging in activities you enjoy, you can lessen overthinking.
Learning how to paint or draw
Volunteering at your local food bank
Trying out a new recipe in the kitchen
Going to your favorite workout class
When you're overwhelmed by your thoughts, you may find it hard to start something new, and distracting yourself can feel overwhelming at times. Still, it's important to engage in activities you enjoy, so you may decide to set aside 30 minutes a day to practice your hobbies.
2. Practice Deep Breathing
When you find your mind spiraling, try closing your eyes and breathing deeply. Deep breathing impacts both your body and mind, and it can distract you from the physical sensations you may be experiencing. To learn more, check out our blog “5 Ways to Nurture Your Mind-Body Connection.”
Here's a deep breathing exercise you can try when you're feeling anxious:
Find a comfortable position with your back straight and your hands rested on your lap
Close your eyes so you can focus inward
Take a slow, deep breath in through your nose for a count of four
Hold your breath for a count of four
Slowly exhale through your mouth for a count of six, and as you exhale, imagine letting go of any tension or anxiety
Repeat this cycle five to 10 times until you feel calmer
For more guidance, read our blog “5 Breathwork Techniques to Decrease Anxiety.”
3. Look at the Bigger Picture
Gaining perspective on your anxiety is important. It can help you lessen your overthinking about a non-urgent situation. Will this event even matter to you five to ten years from now? Prioritizing the current moment and putting things into perspective can help you feel less overwhelmed.
You may want to think about your long-term goals and aspirations. You can also reflect on what truly matters to you, like your personal growth and your relationships.
4. Remind Yourself of Your Successes
When you're in the mental fog of overthinking, remind yourself of your accomplishments. You can mentally take note of them, or physically jot them down in the notes app on your phone or in a journal.
Your accomplishments don't need to be huge. Maybe it was cleaning your home when you were going through a depressive episode, or successfully taking the subway to work while using healthy coping skills to calm your commute anxiety. The small things add up.
When you're spiraling, look at this list and remind yourself how strong you really are.
5. Take Note of Automatic Negative Thoughts
Automatic negative thoughts are the thoughts you experience in the spur of the moment, usually involving anger or fear. These spontaneous, unhelpful thoughts contribute to your anxiety and stress.
The first step is to turn inward and pay attention to your thoughts, particularly during stressful or emotional moments. You may want to keep a thought journal so you can note negative thoughts as they occur, along with any situations or events that trigger them.
From there, look for common patterns. Do you catastrophize or expect the worst-case scenario? Do you overgeneralize or draw broad conclusions from a single event? Do you predict the future negatively, or use “should,” “must,” or “ought” statements that set unrealistic standards?
Next, question yourself. Is what you're thinking based on facts or assumptions? This gives you the mental space to consider alternative viewpoints. Look for evidence that supports or contradicts what you're thinking, and reflect on how your negative thoughts make you feel and behave.
Do I Have Anxiety? Take Our Anxiety Quiz to Find Out More
1. How often do you feel nervous, anxious, or on edge?
A. Almost never
B. Occasionally
C. More days than not
D. Nearly every day
2. Do you find it difficult to control your worry?
A. Not at all
B. Sometimes
C. Often
D. Almost always
3. How often do you feel restless or have trouble sitting still?
A. Almost never
B. Occasionally
C. More days than not
D. Nearly every day
4. Do you experience physical symptoms like a racing heart, sweating, or trembling when you feel anxious?
A. Almost never
B. Occasionally
C. More days than not
D. Nearly every day
5. How often do you have trouble concentrating because of your worries?
A. Almost never
B. Occasionally
C. More days than not
D. Nearly every day
6. Do you avoid situations because you fear they'll cause anxiety?
A. Not at all
B. Sometimes
C. Often
D. Almost always
7. How often do you feel irritable or easily annoyed due to anxiety?
A. Almost never
B. Occasionally
C. More days than not
D. Nearly every day
8. Do you have difficulty falling asleep or staying asleep because of your worries?
A. Almost never
B. Occasionally
C. More days than not
D. Nearly every day
Scoring
Add up the points corresponding to each answer:
A = 1 point
B = 2 points
C = 3 points
D = 4 points
Total Score
8 to 15 points: You may have minimal or mild anxiety. Consider monitoring your symptoms and practicing stress-relief techniques.
16 to 23 points: You may have moderate anxiety. It could be helpful to talk to an anxiety therapist about your symptoms.
24 to 32 points: You may have severe anxiety. It's recommended you seek support from an anxiety therapist as soon as possible.
There's no shame in seeking support from an anxiety counselor at Anchor Therapy if you're struggling with anxious thoughts, feelings, and behaviors. You don't have to struggle alone.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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