7 Causes of Anxiety and How to Avoid Them

Anxiety is a delicate mental disorder that affects a large population of people in the world today. 

It is estimated that about 4 percent of the entire population in the world is suffering from an anxiety disorder at any given time. According to WHO, about 301 million people across the world suffered from an anxiety disorder in 2019, and thus anxiety disorders are the most prevalent mental illness globally. While anxiety disorder can be easily treated, few (only 27.6%) of sufferers seek treatment. 

The hurdles preventing people with eating disorders from accessing appropriate care include assuming this is an easily manageable health condition, inadequate funding of mental health services, lack of qualified professionals nearby, and prejudice. This is where online counseling services can help. They’re continent and easily accessible to people who can’t find any therapist nearby or fear visiting a therapist because of common stigmas. 

Common Causes of Anxiety and Depression 

Understanding what are the causes of anxiety, enables us to come up with ways of preventing it and dominating us. Below are seven main causes of anxiety and how each can be avoided or lessened. 

Cause 1: Stress 

Stress is one of the main causes of anxiety. Stress is a complex concept and can originate from work-related issues, family difficulties, or even financial concerns. In a situation where the stress is prolonged, it causes anxiety disorders. 

Tips to Manage and Reduce Stress: 

• Time Management: Ensure that the tasks at hand are properly prioritized and then subdivide the tasks into more readily achievable sub-duties. 
• Relaxation Techniques: Relax your mind using meditation, yoga or deep breathing exercises to help reduce anxiety. 
• Seek Support: Suggest going and talking to friends, family or other individuals who it might be easier to obtain emotional support and gain a good piece of advice from. You can always reach out to Virtual Peace of Mind for online mental health therapy. 

Cause 2: Trauma 

Next in the list of the causes of anxiety is Trauma. There is a clear relationship between past experiences and anxiety. Situations like misuse, an incident, or when a loved one is lost may cause distress even after several years during which the event may have occurred. 

Here is how to cope with trauma-induced anxiety: 

• Therapy Options: Use CBT or EMDR to address traumatic memory as it might be helpful for some people despite not being a ‘one size fits all’ solution. You can even reach out to our therapists for online trauma therapy. 
• Build a Support Network: Who you have around you can help you or push you towards success, friends and family can be very helpful or join support groups. 
• Practice Self-Care: Take up activities that make your mind and body to relax such as; engaging in practices like Mediations, exercises and other activities that you think can relieve your mind from stress. 

Cause 3: Substance Use 

The use of alcohol, drugs, and caffeine all have the potential to influence anxiety levels in individuals. Despite the possible soothing effect which some of these substances might have in the short-term, they will most likely cause negativity to the anxiety levels. 

Ways to Avoid Substance-Related Anxiety: 

• Limit or Avoid Caffeine and Alcohol: Minimize intake of drinks that contain caffeine and alcohol because their effect is that they can cause anxiety. 
• Seek Help for Substance Abuse: If you are a substance abuser, it is high time you go out to seek help from professionals to beat the addiction. 
• Healthy Lifestyle Choices: Choosing a healthy diet, exercising, and sleeping well also helps an individual to be fit heath wise. 

Cause 4: Health Issues 

It is rather important to notice that chronic illnesses and certain medical conditions imply anxiety. Debilitating diseases such as thyroid issues, heart illness, or chronic pain: all are anxieties in and of themselves. 

Managing Health-Related Anxiety: 

• Regular Medical Check-Ups: To avoid spending a lot of money in a hospital or feeling miserable, continue to go see your health care giver as often as you should. 
• Follow Prescribed Treatments: From the Health and Safety Code, follow treatment plans and use the medication properly for a proper management of the ailment. 
• Integrate Physical Activity and a Balanced Diet: Exercise more and feed on proper foods to boost physical health and have less or no anxiety ailment. 

Cause 5: Personality Traits 

Some of the items in the personality that may cause anxiety are high perfectionism, and high self-expectations. People having higher levels of self-criticism, or those who set unrealistic goals for themselves, will be more likely to be anxious. 

Tips for Managing Personality-Related Anxiety: 

• Set Realistic Goals: Divide the goals into several stages and despite small failures, do not forget that small successes are also important. 
• Practice Self-Compassion: The note here is, especially when working on a project or assignment, be kind to yourself since everyone is bound to make mistakes. 
• Reframe Negative Thoughts: Develop and encourage the use of positive self-talk and other aspects of cognitive behavioral strategies to modify negative perceptions. 

If you’re unable to overcome this, you can always reach us out for individual counseling services. Our therapists can help you get over anxiety. 

Cause 6: Environmental Factors 

Environmental factors can also attribute to anxiety within the workplace and at home. Some conditions such as noise, crowded places, and stress provoking environment at workplace are known to cause anxiety. 

Here are Some Tips to Manage It: 

• Create a Calming Home Space: It is important to de-clutter and ensure your home is a place you can find solace and avoid the busy world. 
• Take Breaks in Nature: These activities include going for a walk or picnic in natural areas to decrease levels of stress and increase the level of happiness. 
• Establish a Work-Life Balance: After a certain time, you should put your working tools down and go home or engage in other activities that will make you fresh. 

Cause 7: Genetic Factors 

It is quite understandable that genetics can contribute to conditioning people to anxious behaviors. Mental disorders such as anxiety disorders are believed to be even worse if they are hereditary in your family. 

Strategies to Manage Genetically Influenced Anxiety: 

• Awareness and Early Intervention: Remember where you are from and ask for help as soon as you experience the first symptoms of anxiety. 
• Combine Lifestyle Changes with Professional Help: Incorporate healthier habits and activities such as exercise, diet, or other practices with online counseling services and medication if required. 
• Monitor Mental Health Regularly: Track the way your mental health progresses and see a professional about it from time to time to address anxiety issues properly. 

Wrapping Up 

It is crucial to identify all the causes of anxiety for treatment and prevention. Relaxation, therapy, changes in one’s daily routine, and seeking support can be useful to stay mentally healthy. Also, one needs to know that handling anxiety is a lifelong commitment; however, it can be effectively controlled and will not hinder the person from having a normal and happy life. 

If you suffer from anxiety or depression, you can consider our online anxiety therapy at your convenience. You can book an appointment for your preferred time and our therapists will help you.