Common Causes of Anxiety
By : Katherine Pica LCSW
Have you ever felt like your mind is racing a million miles an hour or your heart is pounding out of your chest for no apparent reason? If so, they could be symptoms of anxiety. Everyone’s experience is unique, and the causes can be complex. Anxiety isn’t just in your head – it’s influenced by a variety of social and environmental factors. These factors can both trigger and maintain anxiety, affecting how you interact with the world around you. It’s a two-way street: your environment impacts your anxiety, and your anxiety impacts how you engage with your environment.
Societal Expectations
You’re constantly bombarded with societal pressures that can fuel anxiety. From the “perfect” body ideal, perfect parent, school or career success, these expectations can leave you feeling inadequate. You might stress about your appearance or fear failing at work. Gender norms can create anxiety for all genders, often in different but equally stressful ways. Women may feel pressure to appear calm, nurturing, and put together at all times. Expectations to excel at work, manage a household, and maintain relationships can create a sense of overwhelm. Many women also feel scrutinized for their appearance and worry about being judged for showing emotion, setting boundaries, or prioritizing their own needs.
Men may experience a different set of pressures that fuel anxiety. Many men are taught to be strong, independent, and unemotional. These messages can make it difficult to express fear, sadness, or vulnerability. Instead of reaching out for help, men may feel the need to hide their anxiety or push through it alone. This can lead to increased stress and a sense of isolation, especially when the expectations conflict with how they truly feel.
Both sets of norms can limit emotional expression and create unrealistic standards. When you feel like you must meet certain expectations to be accepted, it becomes harder to show up authentically. Recognizing these pressures is an important step in reducing their influence. You are allowed to define your own strengths, needs, and identity, without being shaped by outdated or rigid roles.
Avoidance
Avoidance often feels like the easiest way to cope with anxiety, but it tends to make symptoms stronger over time. When you stay away from situations, conversations, or tasks that create discomfort, your brain learns that the anxiety is something dangerous. Instead of decreasing, the fear grows because it is never given a chance to settle on its own.
Avoidance can show up in many forms. You might cancel plans, avoid making decisions, procrastinate on tasks that feel overwhelming, or steer clear of anything that triggers uncertainty. While avoidance may bring immediate relief, it limits your life and keeps you stuck in the cycle of anxiety. The more you avoid, the more control anxiety gains, and the harder it becomes to do the things that matter to you.
Compulsions
Compulsions are repetitive behaviors or mental actions you do to relieve anxiety or prevent something bad from happening. These can include visible actions like checking, washing, repeating steps, or asking for reassurance. They can also be mental habits, such as reviewing memories, repeating phrases, or trying to replace unwanted thoughts with neutral ones. Compulsions often provide temporary relief, but the anxiety always returns, often even stronger.
Because compulsions reduce anxiety in the moment, your brain learns to rely on them. This creates a loop where the behavior becomes automatic and difficult to stop. Although compulsions may feel comforting, they actually increase anxiety. Anxiety typically will rise and fall naturally without needing to perform these rituals. Breaking this cycle is possible with support, practice, and effective treatment.
Brain Chemistry
Your brain’s chemical balance plays a huge role in anxiety. Neurotransmitters like serotonin, dopamine, and GABA help regulate mood and stress responses. When these chemicals are out of whack, it can trigger anxious feelings. Genetics, hormones, and environmental factors all influence your brain chemistry. While you can’t control everything, lifestyle changes and treatments can help restore balance and reduce anxiety symptoms.
Stressful Life Events
Life can throw curveballs that shake your sense of security. You might experience anxiety after a car accident, divorce, or job loss. These events can trigger panic attacks or persistent worry. Abuse or violence at home can leave you feeling unsafe in your own space. Financial strain or work pressure can also amp up your anxiety. It’s normal to feel unsettled after major life changes. But if anxiety persists, don’t hesitate to seek support.
Genetics
You might wonder if anxiety runs in your family. Well, it turns out your genes can play a role in your susceptibility to anxiety disorders. Research suggests that if you have brothers or sisters who struggle with anxiety, you’re more likely to experience it too. The same is true if your parents have anxiety. But don’t worry – your genes aren’t your destiny. Environmental factors and life experiences also significantly influence anxiety development, so genetics is just one piece of the puzzle.
Past Trauma
You might not realize it, but childhood experiences can leave lasting imprints on your mental health. If you’ve endured physical, emotional, or sexual abuse or even neglect, it could be fueling your anxiety today. These early traumas can rewire your brain, affecting how you respond to stress and regulate emotions. Your trauma fight-or-flight response might be on overdrive, making everyday situations feel threatening.
Medical Conditions
Did you know that certain health issues can trigger anxiety? Conditions like thyroid problems, heart disease, and diabetes can mess with your body’s chemical balance, leading to anxious feelings. Even some medications might be culprits. If you’re experiencing unexplained anxiety, it’s worth chatting with your doctor. They can help rule out underlying medical causes and get you on the right track to feeling better.
Substance Use
You might not realize it, but your favorite pick-me-up could be fueling your anxiety. Caffeine, alcohol, and recreational drugs can all mess with your brain chemistry, leading to increased nervousness and worry. While that morning coffee might seem harmless, too much can leave you jittery and on edge. And those drinks meant to help you unwind? They might actually be making your anxiety worse in the long run.
Whether it’s your hectic schedule, caffeine habit, or tendency to catastrophize, knowing what triggers your anxiety is half the battle. The next time you feel those familiar symptoms creeping in, take a step back and consider which of these factors might be at play. Remember, anxiety is something many of us deal with, but it doesn’t have to control your life. If you need further help, book a consultation with us. Together, we can get to the root cause of your anxiety and work on methods to help control it.
Anxiety & OCD Therapy San Diego, CA
At Resilience Counseling San Diego, you do not have to face anxiety alone. Our therapists are trained in evidence-based approaches that help you understand your symptoms, reduce avoidance, and build long-term confidence in your ability to cope. We know how overwhelming anxiety can feel, especially when it begins to interfere with your work, relationships, or day-to-day life. With the right support, relief is possible.
We work with kids, teens, and adults who are struggling with all types of anxiety & OCD concerns. Whether you experience constant worry, panic attacks, intrusive thoughts, or fear-based avoidance, our anxiety therapist team will help you learn practical tools that make life feel more manageable. Treatment is always individualized. We take the time to understand your unique triggers, history, and strengths so we can tailor each session to meet your needs.
Resilience Counseling San Diego, CA
Our Anxiety therapists are also trained in Exposure and Response Prevention, Cognitive Behavioral Therapy, and other proven methods that help you face anxiety in a safe and structured way. These approaches teach your brain that anxiety is uncomfortable but not dangerous. Over time, you learn how to respond to anxiety with more clarity, confidence, and control.
If you are unsure where to start, reach out. Schedule a consultation so we can chat about what you are experiencing and what you need. Together we will identify the right approach and begin working toward real, lasting change. You deserve a life that feels calmer and more in your control, and we are here to help you get there. Contact us today!
Author Bio: Katherine Pica OCD Therapist - San Diego, CA
Katherine Pica is the owner and clinical director of Resilience Counseling. She trains and supervises all the therapists at Resilience Counseling. She has been practicing since 2007 for over 18 years! Trained in ERP for OCD and EMDR for Trauma. Katherine brings years of experience to her Anxiety specialists! The OCD & Anxiety therapy team is available in San Diego, CA, for session in person and all over California for virtual therapy.
Anxiety & OCD therapy
As well as other areas of treatment
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Disclaimer: The Content is not intended to be a substitute for professional and or medical advice, diagnosis, and or treatment. It is important to always seek the advice of your physician or other qualified health provider with any questions you may have regarding a mental health and/or medical condition. Never disregard any professional medical advice or delay in seeking it because of something you have read on the Resilience Counseling website. If you think you may have a medical emergency, call your doctor or 911, or your local emergency number immediately.
