Anxiety is a mental health issue that affects millions of people around the world. It can bring on feelings of worry, fear, or tension, and may even lead to physical symptoms like chest pain and difficulty breathing. In the U.S. alone, about 40 million people experience anxiety. The causes of anxiety can vary, including genetic factors and environmental influences. For some, certain experiences or events can trigger or worsen anxiety symptoms, making daily life more challenging.

Everyone has different triggers when it comes to anxiety, and while some people may be able to pinpoint exactly what sets off their symptoms, others may struggle to find a specific cause. Understanding common triggers can help you identify what might be contributing to your anxiety and take steps to manage it effectively. Here are five common anxiety triggers that you should be aware of.

1. Negative thinking

How you think has a direct impact on how you feel, and this is especially true when it comes to anxiety. If you're constantly thinking negatively, it can intensify your anxiety symptoms. When you're upset or frustrated, the words you tell yourself can either calm you down or make things worse. For example, if you often think, "I'm not good enough" or "Things will never get better," this type of negative self-talk can fuel feelings of anxiety.

One way to combat negative thinking is by learning to reframe your thoughts. Instead of focusing on what's going wrong, try to remind yourself of the positive aspects of your situation. It may also be helpful to work with a therapist who can teach you how to change your thought patterns and develop a more positive mindset.

2. Health problems

Receiving a serious health diagnosis, such as cancer or a chronic illness, can be overwhelming and trigger anxiety. This type of anxiety is often related to the uncertainty and fear that come with health issues. Knowing that you're facing a long-term medical condition can lead to feelings of worry, frustration, and helplessness.

If you're dealing with health-related anxiety, it's important to stay proactive about your health. Keep in close contact with your psychiatry specialist, ask questions, and learn as much as you can about your condition. Being informed can help you feel more in control, which can lessen anxiety. Therapy can also be useful in helping you manage the emotional impact of a health diagnosis.

3. Lack of sleep

Getting enough sleep is crucial for maintaining both your physical and mental health. Sleep deprivation can worsen anxiety or even trigger it in some cases. When you're not well-rested, your brain is more sensitive to stress, which can increase feelings of anxiety. Over time, this can lead to a vicious cycle where anxiety makes it difficult to sleep, and lack of sleep, in turn, makes your anxiety worse.

To improve your sleep and manage anxiety, aim for at least seven hours of rest each night. If you're struggling with sleep problems, it might be worth talking to your doctor. They can help identify the underlying causes and suggest strategies to improve your sleep quality.

4. Certain medications

Some medications, both prescription and over-the-counter, can contribute to anxiety symptoms. This can happen because certain active ingredients in medications can cause physical sensations like a racing heart or jitteriness, which may trigger anxiety. If you're taking a medication and notice that you're feeling more anxious than usual, it could be due to the medication.

Common medications that can trigger anxiety include birth control pills, cough medications, and weight loss supplements. If you think your medication is causing anxiety, talk to your doctor. They may be able to adjust your dosage or recommend an alternative medication that won't trigger your symptoms.

5. Skipping meals

Your body needs a steady supply of nutrients and energy to function properly. When you skip meals, your blood sugar levels drop, which can cause physical symptoms like shakiness, dizziness, or irritability. These symptoms can mimic or trigger anxiety, making you feel worse. To keep your blood sugar stable and reduce anxiety, it's important to eat regular, balanced meals throughout the day.

If you're short on time or unable to sit down for a full meal, try having healthy snacks like nuts, fruits, or yogurt. These options can help keep your energy levels up and prevent anxiety from creeping in due to hunger.