There’s a lot more to anxiety than meets the eye. Many causes of it are less-known and not even considered when I talk to many people. When people think of anxiety, they often imagine stress at work or relationship problems. While these can be major sources of anxiety, the reality is that there are many other, less obvious triggers that can affect how you feel. You might not even be aware of how your body and mind are reacting to certain factors in your life. Here are 10 causes of anxiety you should know.
Here, we’ll dive into ten surprising causes of anxiety you that aren’t typically thought of, helping you better understand what contributes to unease and determining how to tackle it. These are causes of anxiety you should know.
1. Poor Diet and Nutrient Deficiencies
It’s no secret that your diet influences your health, but you might not know that it also has a massive impact on levels of anxiety. If you’re not getting enough essential nutrients like B vitamins, magnesium, or omega-3 fatty acids, your brain’s ability to regulate mood can take a hit. Inflammation leads to irritability or anxiousness due to the brain’s neurons being hyperactive.
Processed foods, high sugar intake, and too much caffeine are all linked to anxiety. They cause blood sugar crashes, fatigue, and a jittery feeling that mimics anxiety. A balanced diet with whole foods, lean proteins, and healthy fats will do more for your mental health than you think.
Takeaway: Eating poorly? You’re not doing your anxiety any favors. Focus on nourishing your body and mind with balanced meals.
2. Dehydration
This is definitely a causes of anxiety you should know. Not drinking enough water can most definitely be a cause of anxiety you should know. Mild dehydration can affect concentration, cause confusion, and increase feelings of anxiety. Your body needs water to function properly, including managing stress.
If you’re already anxious and not drinking enough, the physical sensations of dehydration—like dizziness, headache, or dry mouth—can be misinterpreted as signs of an anxiety attack. My best advice for hydration is using an insulated cup with a straw to keep it cold. The straw is because there is easier access to keep drinking! Remove the barriers to success.
Takeaway: Don’t underestimate the power of water. Staying hydrated can help keep anxiety at bay.
3. Hidden Medical Condition
Sometimes, anxiety isn’t just in your head—it’s a signal from your body. Medical conditions like hyperthyroidism, heart disease, or even low blood sugar can produce anxiety-like symptoms.
When your thyroid is overactive, for example, it speeds up everything, including your heart rate, making you feel anxious. My wife, who has hypothyroidism, was overmedicated with thyroid supplements at one point and was having what she thought were panic attacks. It wasn’t until bloodwork was run that she realized it was hyperthyroid symptoms!
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If you have underlying a-fib (a heart condition where your heart flutters in and out of a fast rhythm), you could mistake it for an anxiety attack.
If your anxiety seems out of place or unexplained, it is worth checking with a doctor to rule out any underlying medical causes.
Takeaway: If anxiety symptoms persist or feel severe, see your doctor to check for hidden health issues.
4. Overuse of Technology and Social Media
In today’s hyper-connected world, it’s easy to spend hours scrolling through social media or glued to a screen. While you may think you’re relaxing, the overstimulation from constant exposure to news, social media comparison, and notifications can actually fuel your anxiety.
Social media, in particular, creates a cycle of comparison, envy, and self-doubt, which can cause or exacerbate anxiety. Limiting screen time and making space for more face-to-face interactions can have a significant impact on your mental well-being.
Takeaway: Too much screen time is doing more harm than good. Cut back and reconnect with real life.
5. Hormonal Imbalances
Hormones regulate a lot more than you think. An imbalance in hormones like cortisol (the stress hormone), estrogen, or testosterone can trigger anxiety. This is particularly true for women during pregnancy, menopause, or their menstrual cycle, where fluctuations can lead to increased anxiety.
Chronic stress causes your body to produce excessive amounts of cortisol, which leads to persistent feelings of anxiety. Working with a healthcare provider who understands this connection to manage hormonal imbalances can help ease those overwhelming feelings.
Takeaway: If you feel like anxiety hits at certain times of the month or during big life changes, hormones might be the cause.
6. Chronic Sleep Deprivation
It’s no surprise that sleep deprivation leaves you groggy, but it also leaves you more prone to anxiety. Sleep is critical for your brain to regulate emotions and recover from the day’s stress. When you don’t get enough rest, you’re more reactive and less able to manage anxious thoughts. Using breathing techniques of deep inhales and pursed-lip breaths out during racing thoughts while laying in bed can help to calm the neurons and allow sleep to come.
Over time, chronic sleep deprivation creates a vicious cycle—anxiety disrupts sleep, and lack of sleep worsens anxiety. Prioritize a regular sleep routine and good sleep hygiene to prevent this spiral.
Takeaway: If you’re skimping on sleep, you’re setting yourself up for more anxiety. Get those eight hours in!
7. Gut Health and the Gut-Brain Axis
Ever heard the phrase “go with your gut?” Your gut health is definitely a cause of anxiety you should know.
Your gut and brain are more connected than you realize. The gut is often referred to as the “second brain” because of its direct connection to the central nervous system. If your gut health is off—due to poor diet, food intolerances, or digestive issues—it can increase anxiety.
An imbalance in gut bacteria can affect serotonin (the happy hormone) production, a key neurotransmitter in mood regulation. If you frequently have digestive issues and feel anxious, you can want to examine your diet or consult with a doctor about your gut health.
Takeaway: A healthy gut is key to a healthy mind. Take care of your digestive system, and your anxiety will improve too. This is probably one of the most important causes of anxiety you should know.
8. Environmental Toxins and Pollutants
It’s possible the environment around you could be fueling your anxiety. Exposure to pollutants, heavy metals, or even mold in your home can cause inflammation in the body, which can affect your brain’s ability to regulate mood and anxiety.
In fact, chronic exposure to low-quality air, household chemicals, and other toxins can worsen your overall health, leading to increased anxiety. Take steps to improve air quality and reduce exposure to environmental toxins to support your mental well-being.
Takeaway: Cleaning up your environment is definitely a less known cause of anxiety you should know—it will improve how you feel.
9. Caffeine and Stimulants
Love your morning coffee? While caffeine is a quick pick-me-up, it’s also a stimulant that can spike anxiety, especially in people who are sensitive to it. Caffeine can increase your heart rate and make you feel jittery, which can mimic anxiety or make existing anxiety worse.
Energy drinks, pre-workout supplements, and even certain medications contain stimulants that may trigger anxiety if overused. Pay attention to how caffeine and other stimulants affect your mood, and consider cutting back if you notice a link.
Check out this article to see what studies show regarding the relationship between caffeine and anxiety.
Takeaway: Your caffeine habit could be making your anxiety worse. Try scaling back to see if it helps.
10. Unresolved Trauma and Past Experiences
This one is big. Past trauma or unresolved emotional experiences can lead to anxiety later in life. Sometimes, people think they’ve moved on from an event, but deep down, those unresolved feelings linger and manifest as anxiety.
Therapy can be incredibly helpful in identifying and addressing past trauma, allowing you to heal and break free from the anxiety it causes. It’s not easy, but it’s worth it. Reach out to help resolve past trauma in order to reduce your anxiety.
Takeaway: Your past might be affecting you more than you realize. Therapy can help you confront those issues head-on.
Conclusion
Anxiety isn’t always caused by the things we assume—like work stress or relationship issues. Sometimes, it’s about deeper, hidden causes that we don’t immediately recognize. Other times, it’s due to physiological reasons we don’t recognize.
Identifying and addressing these lesser-known triggers can be the key to reducing your anxiety and improving your overall quality of life.
The good news? Once you know what’s behind your anxiety, you can start taking practical steps to manage it—whether that’s adjusting your diet, improving your sleep, or seeking help for unresolved trauma. Consider these causes of anxiety you should know and how they might be impacting your life.
Take action today, and you might be surprised at how much your anxiety improves.