Anxiety can have a number of causes (see multicausal), and it is usually caused by the combined effects of multiple factors (for example, a genetic predisposition plus some type of stressor; see multifactorial).
Because of this, the proper treatment of anxiety will usually require having a mental health professional work with you to determine the causes of your anxiety, and develop a treatment plant that aims to eliminate these causes or mitigate their effects.
In the initial stages of investigation, we try to determine if there are any simple or easily resolved causes. These may be:
- Excessive caffeine intake
It is generally recommended for a healthy adult to not exceed 400 milligrams of caffeine per day. Consuming more than this can lead to a range of side effects, including jitteriness, nervousness, and increased heart rate. It can also interfere with sleep and cause dehydration. Some individuals may be more sensitive to caffeine than others and may experience these effects at lower doses. Caffeine has an average half-life of 5 – 6 hours in healthy adults, meaning that after around 6 hours half the amount you initially consumed will still be in your system. Because of this caffeine consumption is best kept to the earlier hours of the day. - Poor stress management
See our page on stress management for tips on how to better handle stress in your life. - Excessive use of recreational drugs like alcohol or cannabis
Sometimes alcohol and cannabis have paradoxical effects — that is, they may produce feelings of depression, anxiety, or agitation instead of calm or euphoria. Additionally, alcohol and cannabis have rebound effects — that is, when their sedating, euphoric, or calming effects wear off you may experience opposite effects like anxiety, depression, or agitation. This is especially true if you have been using alcohol or cannabis long-term, in relatively high doses. Further, if you are a heavy user, you may develop dependence on alcohol or cannabis. Withdrawal effects can cause significant anxiety. Alcohol withdrawal may even be life-threatening for heavy long-term users. - Side effects of a prescription or over-the-counter (OTC) medicine
If you are on a prescription or OTC medicine you will want to check with your medical provider to see if these drugs may be causing your anxiety. - Life stress related to career or academic dissatisfaction
Mental health counseling can help you to find a more suitable career or academic path, or to find other ways to find meaning or purpose in your life. - Sleep problems
Sleep problems may contribute to anxiety. Please see the above link on common causes of sleep problems. Examples of common sleep problems include: recreational substance use, medical conditions, side-effects of prescription or over-the-counter drugs, etc. - Physical health problems
General physical health issues like poor diet or not getting enough exercise may cause or contribute to anxiety. Specific health issues may be a cause or contributing factor as well. For example, imbalances of hormones (sex hormones, thyroid hormones, etc.) may cause or contribute to anxiety symptoms. If you have not been evaluated recently by a medical provider, you will want to do so. A mental health professional can work with you to set up an appointment with a medical provider and help you to find an affordable option if you have financial concerns.
For more information on anxiety see anxiety management and the entry on our mental health problems page.