Why Do I Feel Anxious for No Reason?

A CBT Therapist Explains How Your Brain Works

Anxiety can feel like your internal alarm system keeps going off — even when there’s no fire. This image captures how the brain can misread signals and stay on high alert, even in safe situations.

If you’ve ever found yourself wide awake at 3am, heart racing, convinced something is wrong — but you can’t quite say what — you’re not alone.

Many of my clients describe this experience: a persistent, gnawing anxiety that doesn’t seem to come from anywhere obvious.

And it’s frustrating. You’ve done the self-help books. You know it “doesn’t make sense.” But your brain and body are still reacting as if you’re under threat.

In this post, I’ll explain — in simple, practical terms — why anxiety often feels irrational, but actually isn’t. I’ll walk you through what’s happening in your brain, and how Cognitive Behavioural Therapy (CBT) helps you interrupt those loops and find calm again.

What Causes Anxiety When There’s “No Reason”?

One of the most distressing parts of anxiety is that it often doesn’t have a clear cause.

You might feel:

• On edge for no reason

• Suddenly anxious in safe environments

• Exhausted but wired, like you’re running from something invisible

  
  

From a CBT perspective, we understand that anxiety doesn’t always begin with conscious thoughts. It can start with:

• A sensation in the body (like a skipped heartbeat or tight chest)

• A background assumption (like “I’m not safe” or “Something bad might happen”)

• A thought so fast or subtle you don’t even notice it

  
  

These moments spark a cycle — a loop between body, thoughts, emotions, and behaviours. This is where CBT comes in.

Your Brain Isn’t Broken — It’s Doing Its Job

Anxiety is not a sign that you’re weak, dramatic, or broken. It’s your brain doing exactly what it evolved to do: protect you.

Here’s what’s going on:

🧠 The Amygdala — your brain’s alarm system — constantly scans for danger, even subtle cues. ⚠️ It reacts fast — sometimes before you’re consciously aware of a threat. 💡 If you’ve been through stress, illness, burnout, trauma or uncertainty, your amygdala can become overactive — like a smoke alarm that goes off when you make toast.

This means anxiety can be triggered by:

• A vague memory or sensory cue

• A slight change in heartbeat or breathing

• A familiar situation where something once went wrong

None of this is irrational. It’s just your brain being over-cautious. The good news is: you can teach it to feel safe again.

How CBT Helps You Break the Anxiety Cycle

Cognitive Behavioural Therapy (CBT) works by helping you:

• Identify what’s happening in the moment (thoughts, feelings, body sensations, and behaviours)

• Understand how those parts interact — and how they keep the cycle going

• Gently experiment with new responses that calm the system down

Let’s take a common example:

Trigger: A tight chest Thought: “What if I’m ill or having a heart attack?” Feeling: Fear Behaviour: Checking pulse, Googling symptoms, avoiding activity

All of this reinforces the fear and teaches your brain: “Yes, this is dangerous.”

CBT helps you step back and ask:

• What else could be going on?

• What do I usually do — and is it helping long term?

• What small thing could I try differently?
  

Over time, your brain relearns safety — not through logic alone, but through experience.

But What If I’ve Tried Everything?

This is a question I hear a lot. Many people who come to me have already:

• Read about anxiety

• Tried breathing techniques or mindfulness apps

• Even had some therapy before

But CBT is not just “positive thinking” or relaxation. It’s a structured, evidence-based approach that helps you:

• Understand your specific patterns

• Learn tools that are practical and effective

• Test changes in a way that shifts your nervous system response

In my practice, I tailor CBT to you — your situation, your triggers, your goals. Therapy is a collaborative process. We don’t just talk — we work together to help you move forward.

Final Thoughts: You’re Not Imagining It — and You’re Not Alone

If you feel anxious “for no reason,” that feeling deserves to be taken seriously — not dismissed. Your brain is responding to something, even if it’s subtle or deep-rooted.

CBT gives you the tools to understand that response and gently rewire it.

If you’re thinking about working with a therapist and want to know more about how CBT could support you, feel free to enquire about therapy.