7 Common Triggers for Anxiety (and How to Identify Yours)

If you’ve ever wondered why anxiety seems to appear out of nowhere, why your heart suddenly races, your stomach knots, or your thoughts spiral, this article will help you name the culprits. Once you identify your personal triggers, you can stop feeling blindsided and start taking back control.

Sometimes, the best way to understand is through someone else’s eyes. In this conversation between the characters in the book Ultimate Toolkit to Rewire Your Anxious Brain, Sarah, Lisa, and Grandpa John, you’ll see how identifying triggers can turn fear into freedom.

❖ ❖ ❖ ❖ ❖

Sarah leaned forward again, her eyes a little brighter. “Okay, let’s just focus on anxiety for now. If anxiety shows up without warning sometimes, does that mean there’s no reason behind it? Or are there always triggers, even if we can’t see them?”

Lisa nodded slowly. “There’s almost always a reason. Sometimes it’s obvious like being packed into a noisy subway car or racing against a deadline. But other times, the trigger is hidden. It might be a smell, a song, or even a flicker of expression on someone’s face that reminds you of something your mind buried long ago.”

Grandpa John added, “Like sparks under dry leaves. You don’t see the fire yet, but something’s smoldering.”

Lisa smiled. “Exactly. And those sparks can come from a lot of places.”

She held up three fingers. “First, there are environmental triggers — things outside of you. Crowds, loud noises, certain places, or even specific lighting. These can catch your body off guard, especially if your nervous system is already on edge.”

“Then there are emotional triggers,” she continued, lowering one finger. “These are subtler like fear of rejection, old wounds, or unresolved grief. You might hear a song and suddenly feel sadness or panic… and not know why.”

Sarah furrowed her brow. “That happens to me sometimes. So it’s like the song reminded me of something I’d rather forget?”

Lisa nodded. “Yes, exactly. Our sensory memory is powerful. And then there are internal triggers — things like hunger, fatigue, or hormone shifts. Even dehydration can lower your body’s baseline and make it more vulnerable to anxiety. Internal triggers also include biological factors like the food you eat or the beverages you drink. For example, coffee can make some people anxious. Others might feel calmer with alcohol or other substances, but then experience a surge of anxiety during withdrawal.”

Grandpa John looked thoughtful. “Your body’s often the first to know. That flutter in your gut. That sudden heat in your neck. A clenched jaw before your brain even knows why. It’s like a silent alarm system going off inside you.”

Lisa added, “I once described it to a client as exactly that—your body going into alert mode before your conscious mind catches up. The trick is to learn to recognize the alarm for what it is… and then decide how you want to respond.”

Sarah sat back, digesting the information. “So once I figure out what my trigger is, then what? Avoid it? I mean, that’s what I usually do.”

Grandpa John gave a gentle smile. “That’s the instinct — avoid what hurts. But avoiding it? That just feeds it.”

He glanced at her meaningfully. “It reminds me of that story I told you once, the one about the child and the monster.”

Sarah smiled. “Oh yeah, the one in the dark?”

Grandpa John continued, “Every night, the child sees this big, scary monster. So they run and hide under the covers. But every time they run, the monster grows bigger. One night, the child decides to turn around and face it. And sure enough, the monster rears up, trying to scare them even more. But the child stands their ground. And slowly, the monster shrinks… until it disappears.”

Sarah blinked. “So the more I avoid the trigger, the more power it has. But if I face it, it gets smaller?”

Lisa nodded. “Exactly. It’s not always easy. But with the right tools: calming strategies, grounding techniques, self-compassion, you can face it. And when you do, the fear doesn’t vanish instantly, but it becomes… manageable.”

Sarah let out a breath. “I think I’ve been trying to outrun it. Distracting myself. Scrolling. Staying busy.”

Lisa gently added, “A lot of us do. But anxiety loves quiet. It waits until we stop running to knock louder. So instead of running, we learn to turn toward it. Get curious. Sit with it. And over time… learn to dance with it.”

Grandpa John chuckled. “That’s the secret, isn’t it? Once you know what wakes the monster, you don’t have to live in fear of it. You can prepare. You can meet it at the door and say, ‘I see you. I’m ready this time.’”

Sarah nodded slowly. “So understanding my triggers… that’s not about limiting my life. It’s about reclaiming it.”

Lisa smiled. “Exactly. Because once you see the monster clearly, you realize it was never as powerful as it seemed. And that… that’s when freedom begins.”

Sarah’s Notes: Naming the Beast

• Anxiety is natural, not a personal flaw. Facing it takes courage, not weakness.

• Naming and acknowledging anxiety helps reduce its intensity and builds self-awareness.

• Validating your emotions instead of suppressing them improves emotional regulation and resilience.

• Knowing your triggers enables you to anticipate and manage anxiety more effectively.

• Perfection isn't the goal—progress is. Even small steps make a significant impact over time.

Try This:

Name Your Anxiety
The next time it hits, simply say: "I'm feeling anxious right now." That moment of awareness creates space between you and the emotion.

Validate Your Feelings
Tell yourself: "It's okay to feel this way." Compassion calms the inner critic and opens the door to healing.

Track Your Triggers
Use a journal to record anxious moments. What was happening? How did you feel? Over time, these notes become a roadmap to deeper understanding.

As Grandpa John said,"You can't outsmart a creature you refuse to name."

Acknowledging anxiety doesn’t mean you’re broken; it means you’re listening to your mind, body, and heart.

Whether it’s Sarah’s nervousness before a party, Lisa’s daily hum of tension, or Grandpa John’s early worries turning into sleepless nights, one truth stands out: anxiety is not weakness, it’s a signal.

By naming your experience without judgment, you loosen anxiety’s grip and begin a new kind of relationship with yourself — one built on understanding, resilience, and self-compassion.

Just like Sarah, Lisa, and Grandpa John discovered, naming your anxiety triggers is the first courageous step toward turning fear into freedom and reclaiming your peace of mind.

❖ ❖ ❖ ❖ ❖

Ready to Go Deeper?

If this resonated with you or someone you love, you’ll find even more insights in my new book: Ultimate Toolkit to Rewire Your Anxious Brain: 7 Science-Backed Strategies to Reduce Anxiety, Manage Stress, and Improve Sleep Even When It Feels Impossible to Stay Calm

This compassionate, science-based guide offers real-life stories, calming techniques, and a customizable plan to take charge of your mental health.

 I’d love for you to join my early reader group. You’ll get a free early copy, packed with answers to questions just like this and practical tools to calm your mind, regain control, and feel better.

👉 Click here to join and get your free copy

Your journey to peace, clarity, and joy can start today.