Understanding Anxiety and How to Address It

Do You Feel Anxious Without Knowing Why?

Anxiety often stems from unnoticed micro-habits that accumulate over time. Let’s explore seven common reasons for unexplained anxiety and how to address them. These insights reflect approaches I use with clients during therapy sessions.

You can download and print the accompanying worksheet linked in the description to follow along. If you answer “yes” to more than four questions in any category, consider focusing on that area and utilizing the free resources provided in the worksheet.

Disclaimer: This is not a formal assessment or substitute for therapy. It’s a tool to help you explore your anxiety.

Category 1: Worry

Do you often feel overwhelmed by worrying thoughts? Answer these questions:

• Do you worry frequently?
• Is it hard to relax?
• Does your mind race when you try to sleep?
• Do you imagine worst-case scenarios?
• Do you ruminate on past events?
• Do you overanalyze situations?
• Do you feel uneasy when not mentally occupied (e.g., with social media or news)?

Key Insight: Worry is a mental habit that triggers stress responses, often underlying Generalized Anxiety Disorder (GAD). While it’s unhelpful to simply “stop worrying,” you can practice specific skills to reduce it. Check the worksheet for four strategies to manage worry effectively.

Category 2: Physical Health

Our physical health plays a significant role in anxiety. Reflect on these questions:

• Do you feel tight, tense, or jittery?
• Do you experience frequent stomach upset or headaches?
• Do you get sick often?
• Are you struggling with sleep or healthy eating habits?
• Do you grind your teeth at night?
• Do you have back pain or muscle tension?
• Do you move less than 30 minutes a day?
• Do you consume excessive caffeine, sugar, or substances like alcohol or nicotine?

Key Insight: Stress activates the body’s fight-or-flight response. Addressing physical health with proper sleep, exercise, and nutrition can significantly reduce anxiety, sometimes more effectively than medication. For example, good nutrition can decrease anxiety risk by 30-40%.

Category 3: Overwhelm

Feeling overwhelmed can fuel anxiety. Ask yourself:

• Does your schedule feel overfilled?
• Are you constantly busy?
• Do you rush from one task to another?
• Do you find it hard to take breaks or practice self-care?
• Is saying “no” to commitments challenging for you?
• Do you feel disorganized or frequently late?
• Are you overly stressed about responsibilities like work or money?

Key Insight: Anxiety often results from our ancient survival response perceiving an overloaded schedule as a threat. Simplifying your commitments and adopting sustainable productivity habits can help.

Category 4: Avoidance

Avoidance behaviors can perpetuate anxiety. Consider these questions:

• Do you avoid certain situations or problems?
• Do you distract yourself with TV, social media, or daydreaming?
• Do you procrastinate or overindulge in pleasurable activities?
• Do you withdraw socially or suppress emotions?
• Do you use coping skills (e.g., mindfulness, relaxation) to avoid feelings?

Key Insight: Avoidance maintains the anxiety cycle. To break it, focus on facing situations directly and building resilience through healthier coping mechanisms.

Category 5: Trauma and Unresolved Emotions

Unresolved emotional issues often contribute to anxiety. Reflect on these questions:

• Do you have distressing memories you try to avoid?
• Are you hypervigilant or easily startled?
• Do you have a history of abuse or neglect?
• Do you suppress emotions or overreact unexpectedly?
• Do specific people, places, or events trigger anxiety?

Key Insight: Trauma can physically alter the brain and nervous system, making you more sensitive to stress. Addressing unresolved trauma with appropriate skills and therapy can be transformative.

Category 6: Perfectionism and Self-Judgment

Self-critical thought patterns are common anxiety triggers. Ask yourself:

• Do you feel like you’re never good enough?
• Do you compare yourself to others?
• Do you often feel guilty or ashamed?
• Are your standards unrealistically high?
• Do you worry excessively about others’ opinions?

Key Insight: Perfectionism and self-judgment create a false sense of danger, fueling anxiety. Reframing these thought patterns can lead to significant relief.

Category 7: Catastrophizing

Catastrophizing involves imagining the worst-case scenario. Reflect on these:

• Do you always expect the worst?
• Do you avoid getting your hopes up?
• Do minor setbacks ruin your day?
• Do you believe failure is inevitable?
• Do you think success isn’t achievable for you?

Key Insight: Catastrophizing convinces your brain you’re in danger when you’re not. Recognizing and challenging these patterns can significantly reduce anxiety.

Taking the Next Step

If you identify strongly with one category, start there. Use the worksheet’s linked resources to practice new habits. If multiple categories resonate, focus on the most manageable or pressing issue.

For example:

• If physical activity helps you, prioritize exercise.
• If your calendar overwhelms you, simplify commitments.

Small, consistent changes—just as anxiety builds up over time through unnoticed habits—can replace anxiety with calm and control.

Free Resources

The downloadable worksheet includes habit trackers, skills, and video links to guide you. By tackling one area at a time, you’ll build a sustainable path to a calmer, more centered life.

Thank you for reading, and take care!