Heightened Anxiety for No Reason? Four Ways to Handle It

Living with anxiety is frustrating, and it becomes even more so when we find ourselves experiencing heightened anxiety for no reason. We’re living along, using the anxiety management tips we've learned so we're not overwhelmed by stress and anxiety, and making joy in our days. Everything is coming up roses, and we’re enjoying the rose garden.

Then bam! Where there were roses, now there are thorns. Compounding this very unpleasant turn from low stress to heightened anxiety is the fact that it’s mysterious. We shouldn’t be experiencing anxiety, but we are. When you find yourself experiencing heightened anxiety for no reason, you might want to try these four ways to handle it.

Heightened Anxiety for No Reason is Real

Sometimes we suddenly experience heightened anxiety but there's no reason for it. Read on for 4 ways to handle heightened anxiety for no reason.Anxiety causes aren't always easy to figure out. Just because we don’t know where it came from, that doesn’t mean that anxiety is any less real.

Sometimes, the rose garden we’re frolicking through is just the way we want it to be, yet we suddenly experience heightened anxiety. Tension, chest pains, headaches, digestive troubles, aches and pains, racing thoughts, and more return with a vengeance. We want it to stop, but how do we fix it when anxiety is heightened for no reason? Here are four ways to manage vague, intense anxiety.

Four Ways to Handle Heightened Anxiety When There’s no Reason for It

Step Away, Even from the Good

Sometimes we put a great deal of pressure on ourselves, telling ourselves things like I love doing this, so I shouldn’t be stressed. If you’re pressuring yourself with shoulds and should nots, notice it and switch directions for a while. Take a short break, even just 10-15 minutes, to change scenery and get in a little bit of movement.

Discover What Puts You at Ease, and Be Intentional About Doing It

When you find yourself having heightened anxiety even though there’s no reason for it, it’s important to do things in the moment that you know help put you at ease. Have an anxiety toolbox that includes things that are simple and portable. Things such as a stress relieving tea, an inspirational playlist, a screensaver on your phone with an encouraging image or quote, a favorite wristband that serves as a reminder of what you love, or a favorite book are just a few things you can use to calm anxiety when it appears out of nowhere.

Remind Yourself Why You Love What You're Doing

Even though anxiety intensified seemingly out of the blue, your rose garden is there for a reason. Rather than ruminating over why you’re anxious, turn your attention to the good in your life. Why do you love certain things? What’s going well? Repeat these positive facts to yourself frequently to shift your thoughts away from heightened anxiety.

Do Nothing

Sometimes the best thing to do for heightened anxiety that appears for no reason is absolutely nothing at all. If you use your anxiety management tools and techniques but find them ineffective, perhaps it’s best to back off. Remind yourself that things truly are going well, and then accept this obnoxious anxiety as it is. Breathe into it, and concentrate more on what you’re doing rather than how anxious you’re feeling. In the words of Thich Nhat Hanh, “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

When we’re suddenly hit with heightened anxiety for no reason, it’s okay to feel frustrated by it. Take heart, though, because you can take charge of your anxiety. It won’t last forever.

You can also connect with Tanya J. Peterson on her website,Google+, Facebook, Twitter, Linkedin and Pinterest.

APA Reference
Peterson, T. (2015, September 10). Heightened Anxiety for No Reason? Four Ways to Handle It, HealthyPlace. Retrieved on 2024, April 19 from

Author: Tanya J. Peterson, MS, NCC, DAIS

Tanya J. Peterson is the author of numerous anxiety self-help books, including The Morning Magic 5-Minute Journal, The Mindful Path Through Anxiety, 101 Ways to Help Stop Anxiety, The 5-Minute Anxiety Relief Journal, The Mindfulness Journal for Anxiety, The Mindfulness Workbook for Anxiety, and Break Free: Acceptance and Commitment Therapy in 3 steps. She has also written five critically acclaimed, award-winning novels about life with mental health challenges. She delivers workshops for all ages and provides online and in-person mental health education for youth. She has shared information about creating a quality life on podcasts, summits, print and online interviews and articles, and at speaking events. Tanya is a Diplomate of the American Institution of Stress helping to educate others about stress and provide useful tools for handling it well in order to live a healthy and vibrant life. Find her on her website, Facebook, Instagram, and Twitter.

Dr Musli Ferati
September, 20 2015 at 12:25 am

The management of anxiety for no reason indicates daily emotional disturbance that burden personal welfare. Even so, it should be prepare to face successfully with this unkind feeling, because the repercussion of heightened anxiety may be dangerous for our global well-being. Your four suggested psycho-social intervention on self improve the exertion from pathological anxiety. In this way, we may to overcome numerous bad outcomes form this emotional disorder. Concisely, they form the active and creative manner how to soften the psychological, somatic, occupational and social hardness coming from anxiety. In this direction we ought to be inventive and genuine, because the possibilities to vanquish anxiety are abundantly. It is our choice which ones we use. However, this set of handling anxiety without reasons exhibit good starting point on management this common emotional fatigue, as primary or accompaniment sign of numerous psychic or somatic diseases. As conclusion, I shall make use this anecdotical proverb : If you have nothing to do, move the door!

In reply to by Anonymous (not verified)

September, 21 2015 at 5:20 pm

Hello Dr. Ferati,
Thank you once again for your valuable insight. You are correct: anxiety affects us in so many ways in in so many areas of our lives. Our internal wellbeing can be negatively affected, as can our external wellbeing. And happily, there are numerous paths to improvement, and we have choices. We can move the door, we can open it, and we can pass through!

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