21 Clear Causes of Anxiety

We all wish finding the solution to anxiety was as easy as reading an article, but the truth is, it's rarely that simple.

This page offers 21 potential causes of anxiety, many of which we have the power to address. While some factors, like genetics, are out of our control, don't be discouraged. If you've experienced calmness in the past, there's a path back to that calmness.

Don't get stuck analyzing the causes—take action! Explore the resources on this site to retrain your brain and find relief. If you're struggling with anxiety, stop focusing on the problem and start reaching for solutions.

The causes we can't control

• Neurotransmitter imbalances – These chemical messengers in our brain—like GABA, serotonin, acetylcholine, dopamine, and melatonin—play a crucial role in our mood and how our brains communicate. When these chemicals are out of balance, either in excess or deficiency, it can lead to various difficulties.

• Physical conditions – Various medical conditions, such as heart disease, asthma, thyroid problems, diabetes, and even rare adrenal tumors, can share symptoms with anxiety. These conditions can not only mimic anxiety but also directly contribute to its development or worsen existing anxiety.

• Genetic predispositions – Research suggests that a predisposition to anxiety can be inherited, meaning if close family members experience anxiety, you may be more likely to develop it as well.

• Trauma – Experiencing abuse, neglect, or witnessing horrific events like war, medical emergencies, or accidents can leave lasting emotional scars and significantly contribute to the development of anxiety.

• Major life events – Significant life changes, both positive and negative, can trigger anxiety. Events like marriage, buying a house, having children, changing jobs, or experiencing the loss of loved ones can all contribute to increased stress and worry. While we can't prevent these events from happening, we can learn to manage our reactions and develop coping mechanisms to navigate these transitions more smoothly.

• Multiple minor events – A series of minor inconveniences, deadlines, or unexpected events can accumulate and have a significant impact on our well-being, similar to major life events. The good news is that we have the power to manage our reactions to these stressors. 

• Personality traits – Certain personality traits like empathy, creativity, perfectionism, people-pleasing tendencies, a strong desire for control, shyness, and chronic worrying have been associated with a higher risk of anxiety disorders. While some of these traits are deeply ingrained aspects of our personalities, others can be modified or managed with effort and support.

• Other mental health conditions – It's important to note that anxiety often coexists with other mental health conditions, particularly depression. These conditions can interact and worsen each other, making it crucial to address both for comprehensive treatment and recovery.

The Causes of Anxiety we control

• Sleep deprivation – Adequate sleep is essential for both our mental and physical well-being. During sleep, our brains consolidate memories, process emotions, and remove waste products. A lack of quality sleep can significantly disrupt these vital processes, contributing to increased anxiety and other mental health issues.

• Nutritional deficiencies – Certain vitamins and minerals are essential for the production and function of neurotransmitters, while others can cause symptoms that trigger or worsen anxiety. Common deficiencies linked to mental health issues include omega-3 fatty acids, B vitamins, and various minerals and amino acids necessary for neurotransmitter synthesis.

• Substance use and abuse – While alcohol and drugs may offer temporary relief from anxiety symptoms, they often exacerbate the condition in the long run. These substances disrupt sleep patterns, interfere with the body's natural detoxification processes, and deplete essential neurotransmitters, ultimately intensifying anxiety over time. Additionally, the development of dependence or addiction to these substances can create a vicious cycle of worsening anxiety and continued substance use. 

• Obesity – Research has linked obesity to a higher risk of anxiety, particularly panic disorder. Excess weight can contribute to shortness of breath and other physical discomforts, which may trigger or worsen anxiety symptoms. Additionally, concerns about health and potential complications associated with obesity can fuel anxiety. While addressing obesity through lifestyle changes can potentially alleviate anxiety, it's important to approach dietary modifications cautiously, as food restriction or changes in eating patterns can also trigger anxiety in some individuals. Moreover, inadequate nutrition can lead to nutrient deficiencies, further contributing to anxiety.

• Social media – The average person spends over two hours a day on social media, often at the expense of healthier activities like spending time with loved ones or engaging in quiet reflection. This constant exposure to carefully curated online personas can lead to unhealthy comparisons and unrealistic expectations, contributing to feelings of anxiety, depression, and inadequacy.

• News media – To attract viewers and boost ratings, news outlets often rely on sensationalism, fear-mongering, and exaggeration. This focus on negative and alarming content can create a distorted view of reality, leading to increased anxiety and stress among viewers. While staying informed is important, excessive exposure to news media, particularly those prone to sensationalism, can have a detrimental impact on mental well-being.

• Rational fears – Even legitimate concerns and fears can contribute to anxiety. It's often the avoidance of these fears, rather than the fears themselves, that fuels anxiety. For instance, the inevitability of death is a universal fear. Addressing and processing such anxieties is crucial, as ignoring them can lead to a persistent undercurrent of unease. However, some fears, like those triggered by immediate threats like a rattlesnake or a charging bull, are healthy and serve a protective purpose. These should not be suppressed.

• Guilt – Guilt can be a significant contributor to anxiety. Like the fear of death, guilt requires acknowledgment and processing. While some guilt is warranted due to our imperfections, some guilt is unfairly imposed on us by others and should not be internalized. It's important to discern between legitimate guilt that prompts personal growth and unfounded guilt that should be dismissed.

• Anger and hatred – It's inevitable that we'll experience hurt and disappointment from others throughout our lives, even from those we love. Learning to manage these emotions is crucial for our well-being. Cultivating forgiveness, developing anger management techniques, and understanding how to accommodate the shortcomings of others are essential skills for navigating relationships and reducing anxiety caused by unresolved conflict.

• Over-responsibility – Empathetic individuals, often prone to anxiety, can mistakenly believe they are responsible for the emotional well-being of others. However, it's important to establish healthy boundaries and recognize that each person is ultimately responsible for their own emotions and well-being.

• Lies we believe – We all harbor false beliefs that we've absorbed from various sources throughout our lives, including family, education, religion, friends, and media. These falsehoods can range from seemingly harmless misconceptions to deeply ingrained beliefs that shape our perceptions and behaviors. Some lies gain credibility through repetition or association with authority figures, making them even harder to identify and challenge.

• Cognitive distortions – These are the irrational thought patterns identified and categorized by psychologists. They skew our perceptions and expectations, leading to internal conflict and heightened anxiety. (See list below)

• Automatic thoughts – These are the instantaneous, often subconscious, thoughts and interpretations that arise in response to situations, events, or triggers. They often reflect deeply ingrained beliefs and biases, and in emotionally charged moments, can reveal faulty thinking patterns that contribute to anxiety. By becoming aware of and challenging these automatic thoughts, we can gain valuable insights into our thought processes and develop healthier coping mechanisms. (See examples below)

Overcoming Anxiety: A Journey of Transformation

While the road to overcoming anxiety may be long and challenging, the truth is, it's entirely possible. Achieving and maintaining lasting calm often requires embracing a new lifestyle and establishing healthier habits. While it may take reaching a point of desperation to embark on this journey, the good news is that both biblical teachings and modern neuroscience, particularly the concept of neuroplasticity, affirm that anxiety can be overcome. Our thoughts have the power to reshape our brains, literally rewiring them for greater resilience and tranquility. Where we focus our attention, our brains will follow. Brains grow where focus flows.

If you're struggling with anxiety, remember that you have the power to change your life. Start your journey today by exploring the resources and strategies available to help you overcome anxiety and reclaim your peace.

Controlling severe anxiety symptoms

Overwhelmed by Anxiety? Start Here.

If severe anxiety is making it difficult to concentrate, start with our "Controlling Symptoms" section. The techniques and resources there will help you manage your anxiety so you can focus on the deeper work of overcoming it. Once you've gained some control, move on to the "Correcting Anxiety" section to explore strategies for long-term change.

The Mysteries of Anxiety: What We Still Don't Know

Despite significant advances in neuroscience, the root causes of anxiety remain complex and multifaceted. Many aspects of the brain and its functions are still shrouded in mystery, leaving us with more questions than answers when it comes to understanding and treating anxiety. As research continues, we can hope to uncover new insights and develop innovative approaches to alleviate this widespread condition.

16 tools to start beating these causes

• Sleep better and longer

• Eat a healthy diet

• Stop or limit substance use

• Lose weight

• Exercise

• Budget our attention

• Face our fears (exposure)

• Correct our beliefs

• Forgive others and ourselves

• Manage our anger and hatred

• Speak truth and excellence in our self talk

• Be supportive of ourselves

• Set boundaries for what we are responsible for

• Be grateful. Really grateful. Every moment, every day.

• Pray

• Meditate

(Each of these topics will turn into page links as the material is published)