Why Am I So Anxious for No Reason?

Table of ContentsView AllTable of ContentsWhere the Random Anxiety Could Be Coming FromIs This Normal?11 Ways to Reduce AnxietyWhen to Seek Professional HelpKeep in Mind

Table of ContentsView All

View All

Table of Contents

Where the Random Anxiety Could Be Coming From

Is This Normal?

11 Ways to Reduce Anxiety

When to Seek Professional Help

Keep in Mind

Close

We often wishanxietywas something that made sense. Sure, there are plenty of instances when being anxious is totally legit, like maybe your partner hasn’t gotten home yet or you’re waiting to hear if you landed that job you really want. But if you’re someone who’s wound a little tighter, the anxious feelings don’t always align with reason—Your heart is suddenly racing, palms sweating, seemingly out of nowhere. So what gives?

Here’s what no one tells you about anxiety: you can get anxious over anything. It’s actually very normal (even if it sucks). Not only is it normal, but it is one of the primary ways that anxiety presents itself, says Rachel Brown, LCPC, a licensed clinical professional counselor atOSF HealthCare. “Most of the time, anxiety comes on for no apparent reason,” she explains.

Still, these random moments of anxietyaremore common for people living with anxiety disorders.“Feeling anxiety without a clear trigger or reason can be a normal occurrence for people who suffer from anxiety disorders,” saysRachel Goldberg, LMFT, therapist and founder of Rachel Goldberg Therapy.

Goldberg assures that experiencing this is normal, and you aren’t making these feelings up. You need to remember: just because you don’t know what’s causing the anxiety doesn’t mean it isn’t real. So let’s get into the nitty-gritty to try and understand it a little bit better.

The Characteristics of High-Functioning Anxiety

Some Possible CausesHormone fluctuationsSocial and environmental factorsAnticipation (even if its a good thing)An unresolved issue you aren’t aware of

Some Possible Causes

Hormone fluctuationsSocial and environmental factorsAnticipation (even if its a good thing)An unresolved issue you aren’t aware of

There are a variety of things that can cause a person to feel anxious for no apparent reason, says Brown. “For example, women are more likely to experience intrusive thoughts due to fluctuations in hormones,” she describes.“Social and environmental factors such as childhood trauma, lack of resources, limited socialization, stressful work, school and home life situations can also make someone vulnerable to anxiety.”

Finally, you can’t underestimate the impact of lifestyle and physiological factors on feelings of anxiety. For example, the following can cause feelings of anxiety, according to Goldberg:

Anticipatory Anxiety and Panic Disorder

When anxiety seems to flood you suddenly or for no reason, you probably want to know if this is a normal thing, or something to be concerned about.

First, Brown emphasizes that not all anxiety is a bad thing. There is helpful anxiety and unhelpful anxiety. “Helpful anxiety could motivate us to be on time for work so that we don’t get fired, pay our bills to keep our housing or engage in exercise to reduce the risk of heart disease,” Brown describes.

“Unhelpful anxiety may have us ruminate on paying the bills so much that we avoid paying them because we are so anxious,” Brown says. Additionally, something that starts as helpful anxiety gets out of control and changes into unhelpful anxiety.

How do you know if your anxiety is becoming aproblem? It has to do with how that anxiety is impacting your day-to-day life.Unexplained anxiety in and of itself doesn’t mean something is wrong, or that the anxiety can’t be reduced, Goldberg says.

“However, if it is happening often, it would be helpful to address it so that it doesn’t become a regular occurrence that consumes space and energy or interferes with their daily functioning,” she recommends.

Regardless of what’s triggering the unexplained anxiety, you want relief. Thankfully, there are some things you can do to feel better in the moment when you are feeling anxious and hopefully reduce anxiety in the future.

Here’s what Goldberg and other experts suggest:

What to do if the anxiety is happening right now? While nothing is a magic bullet, there are things you can do to quiet the anxiety while it’s happening, Brown says.

Doing somedeep breathingcan help stop anxiety in its tracks or at least reduce its hold on you, says Brown. Techniques like deep belly breathing and box breathing  (where you inhale for four counts, hold for four, exhale for four, and hold again) can be very helpful. “By introducing a surplus of oxygen into your brain, your parasympathetic nervous system sends out an ‘it’s okay, you’re safe’ message which aids relaxation,” Brown explains.

Another technique to consider for calming yourself during a bout of anxiety isaromatherapy, which can involve picking any essential oils you find relaxing and diffusing them in the room where you are.If you canmeditatein the moment, that can help calm your nervous system. Brown says you can find a simple meditation on YouTube and just sit for a few minutes with it.

Talking things out with a friend or loved one can be cathartic as well. And don’t underestimate the power of laughter. “Allow moments of humor,” Brown recommends. “Laughing can do wonders.”

If the anxiety you are feeling is extremely intense or taking over your life, you shouldn’t try to solve this on your own. If your anxiety is impacting your social life, work life, or ability to function, it’s time to talk to amental health professional, says Brown.

“For example, you’ve been feeling so anxious that your appetite has decreased to the point where you are rapidly losing weight,” Brown describes. “Or, you’re having many nights of little or no sleep due to racing thoughts.” Whatever it is, if you are having a difficult time, it never hurts to seek professional help, Brown emphasizes.

If you are grappling with the question, “Why I am so anxious,” you are probably not only feeling anxious but feeling anxious about the anxiety, which can end up putting you in an endless anxiety loop. It’s important to work on understanding your anxiety, work on preventing it, and seek mental health support if the anxiety is preventing you from living a full life.

But it can also be helpful to remember that we all feel anxious from time to time and it’s a part of being human. “I always tell people to picture anxiety as your shadow,” Brown says. “We can’t get away from it, so instead of trying to run, just acknowledge that it’s there.” In some ways, acceptance is the best medicine for anxiety, Brown says.

How to Find a Therapist

9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Mental Health.Anxiety Disorders.Hsu CK, Kleim B, Nicholson EL, et al.Sex differences in intrusive memories following trauma.PLoS One. 2018;13(12):e0208575. doi:10.1371/journal.pone.0208575Center for Substance Abuse Treatment.Understanding the Impact of Trauma. In:Trauma-Informed Care in Behavioral Health Services.National Institutes of Health.Understanding Anxiety Disorders.NIH News in Health. March 2016.Anxiety and Depression Association of America.Tips and Strategies to Manage Anxiety and Stress.Fincham GW, Strauss C, Montero-Marin J, et al.Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials.Sci Rep.2023;13:432. doi:10.1038/s41598-022-27247-yTan L, Liao FF, Long LZ, et al.Essential oils for treating anxiety: a systematic review of randomized controlled trials and network meta-analysis.Front Public Health. 2023;11:1144404. doi:10.3389/fpubh.2023.1144404Hoge EA, Bui E, Marques L, et al.Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity.J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083American Psychological Association.What’s the difference between stress and anxiety?

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Mental Health.Anxiety Disorders.Hsu CK, Kleim B, Nicholson EL, et al.Sex differences in intrusive memories following trauma.PLoS One. 2018;13(12):e0208575. doi:10.1371/journal.pone.0208575Center for Substance Abuse Treatment.Understanding the Impact of Trauma. In:Trauma-Informed Care in Behavioral Health Services.National Institutes of Health.Understanding Anxiety Disorders.NIH News in Health. March 2016.Anxiety and Depression Association of America.Tips and Strategies to Manage Anxiety and Stress.Fincham GW, Strauss C, Montero-Marin J, et al.Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials.Sci Rep.2023;13:432. doi:10.1038/s41598-022-27247-yTan L, Liao FF, Long LZ, et al.Essential oils for treating anxiety: a systematic review of randomized controlled trials and network meta-analysis.Front Public Health. 2023;11:1144404. doi:10.3389/fpubh.2023.1144404Hoge EA, Bui E, Marques L, et al.Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity.J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083American Psychological Association.What’s the difference between stress and anxiety?

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institute of Mental Health.Anxiety Disorders.Hsu CK, Kleim B, Nicholson EL, et al.Sex differences in intrusive memories following trauma.PLoS One. 2018;13(12):e0208575. doi:10.1371/journal.pone.0208575Center for Substance Abuse Treatment.Understanding the Impact of Trauma. In:Trauma-Informed Care in Behavioral Health Services.National Institutes of Health.Understanding Anxiety Disorders.NIH News in Health. March 2016.Anxiety and Depression Association of America.Tips and Strategies to Manage Anxiety and Stress.Fincham GW, Strauss C, Montero-Marin J, et al.Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials.Sci Rep.2023;13:432. doi:10.1038/s41598-022-27247-yTan L, Liao FF, Long LZ, et al.Essential oils for treating anxiety: a systematic review of randomized controlled trials and network meta-analysis.Front Public Health. 2023;11:1144404. doi:10.3389/fpubh.2023.1144404Hoge EA, Bui E, Marques L, et al.Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity.J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083American Psychological Association.What’s the difference between stress and anxiety?

National Institute of Mental Health.Anxiety Disorders.

Hsu CK, Kleim B, Nicholson EL, et al.Sex differences in intrusive memories following trauma.PLoS One. 2018;13(12):e0208575. doi:10.1371/journal.pone.0208575

Center for Substance Abuse Treatment.Understanding the Impact of Trauma. In:Trauma-Informed Care in Behavioral Health Services.

National Institutes of Health.Understanding Anxiety Disorders.NIH News in Health. March 2016.

Anxiety and Depression Association of America.Tips and Strategies to Manage Anxiety and Stress.

Fincham GW, Strauss C, Montero-Marin J, et al.Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials.Sci Rep.2023;13:432. doi:10.1038/s41598-022-27247-y

Tan L, Liao FF, Long LZ, et al.Essential oils for treating anxiety: a systematic review of randomized controlled trials and network meta-analysis.Front Public Health. 2023;11:1144404. doi:10.3389/fpubh.2023.1144404

Hoge EA, Bui E, Marques L, et al.Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity.J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083

American Psychological Association.What’s the difference between stress and anxiety?

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