Anxiety means feeling fear, worry, or dread. In the U.S., over 40 million adults live with an anxiety disorder, and about 7% of children ages 3 to 17 deal with anxiety issues each year.
Research shows that anxiety disorders, like generalized anxiety, panic, social anxiety, and phobias, can run in families. However, your genes don’t decide your future.
If you have an immediate family member with anxiety, your chances of developing anxiety are two to six times higher.
You may have inherited your dad’s eye color or your mom’s dimple, but what about the worries and fears that don’t go away?
Is anxiety genetic? Anxiety disorders are some of the most common mental health conditions. Research shows they can run in families, but having the genes doesn’t mean you’re destined to have anxiety. Genes may raise your risk, but they don’t decide your future.
If anxiety is a condition that one or both of your parents have, you might be wondering how to lower your risk and protect your mental health. Here’s what the research says.
Address your risk factors
Besides family history, your personality and brain chemistry can raise your chances of having anxiety. Studies also show that the same genes tied to anxiety are often linked to irritable bowel syndrome (IBS) and chronic pain. Even though you can’t change these risk factors, you can take steps to protect yourself. Practicing healthy habits, learning effective coping skills, and talking with a therapist can all help reduce genetic risk.
The care you need, when you need it
Learn how Rula can support your mental health journey
Don’t ignore the signs
Anxiety doesn’t always look like constant worry. Sometimes, it shows up as stomachaches, headaches, trouble sleeping, or always feeling tired. If you grew up in a home where your family was often anxious, these symptoms and behaviors may feel normal.
Anxiety often goes undiagnosed even though effective treatments exist. In fact, up to half of Americans may have symptoms of anxiety but never seek treatment that can help them live healthier, more balanced lives.
Learn about the different forms of anxiety and treatment
Anxiety is an umbrella term that covers generalized anxiety, phobias, social anxiety, and other anxiety-related conditions. Research shows that all three have genetic links, yet not all anxiety disorders are treated the same.
Cognitive behavioral therapy (CBT) is effective for all types of anxiety, while exposure therapy is often used for panic disorder and phobias. Lifestyle changes and, in some cases, medication, might also be recommended. Work with a provider to determine the right treatment for you.
Know your triggers
Genes can play a role in anxiety, but your life experiences are just as important. Research shows that anxiety often comes from both genetics and the environment. Whether or not you develop an anxiety disorder can depend on how you were raised, past trauma, ongoing stress, and how you cope.
Stress from things like work, money problems, and difficult life events can trigger anxiety — especially in young adulthood. That’s why learning coping strategies and building a support system can help lower anxiety risk.
Embrace the positive side of anxiety
Anxiety often gets a bad reputation, but it’s not always harmful. Research shows anxiety can sometimes push people to work harder and reach their goals.
When you see stressful situations as challenges instead of threats, anxiety can give you energy and help you do better. For some people, especially women, the “tend-and-befriend” response transforms stress into a drive to connect and care for others, instead of “fight or flight,” which can lead to panic and isolation.
What to do if anxiety runs in your family
Having a family history of anxiety may raise your risk, but you can protect your mental health in many ways.
Consider the following:
Break the anxiety cycle
An anxiety cycle happens when you feel nervous about something and then avoid it. Avoiding the situation may give you quick relief, but it often makes the fear worse over time.
For example, if someone in your family had a fear of heights, you might also start avoiding windows in tall buildings. That choice can make you feel better in the moment, but in the long run, it makes your fear stronger.
The best way to break the cycle is to face your fear in small, safe steps — sometimes with the support of a therapist. Step by step, your brain learns the situation isn’t dangerous, and your anxiety gets weaker.
Get moving for your mind
Research shows that people with a physically active lifestyle have a 60% lower chance of developing an anxiety disorder. On the flip side, studies also find that people with anxiety disorders are often more sedentary and less likely to exercise.
Moving your body not only distracts you from anxious thoughts but also boosts your mood, energy, and overall health. Even taking a brisk walk every day can help reduce anxiety.
Find coping mechanisms that work for you
If you struggle with anxiety, you may worry your children will have it too. The best way to lower their risk is by managing your own anxiety in healthy ways.
Using coping skills like mindfulness meditation, deep breathing, or journaling not only helps you feel better but also shows your kids how to deal with tough emotions. You can set an example by staying calm, taking a deep breath, pausing before reacting, or talking through your feelings so your children learn to do the same.
Consider lifestyle habits
Not getting enough sleep or spending too much time on social media can make anxiety worse. To help, you can set limits on certain apps, keep your phone out of the bedroom, and put it away during meals.
One study found that when people used their smartphones less, they spent more time outside, exercising, and hanging out with friends, which made them feel less anxious.
Seek support
If you notice constant worry, racing thoughts, or trouble sleeping, consider talking with a psychiatrist or therapist who specializes in treating anxiety disorders. You can learn healthy coping skills, see things from a new perspective, and feel more supported.
You might also join an online support group to share your experiences and connect with others who understand.
Learn how therapy can help your family
If your child is struggling with anxiety, family-based cognitive behavioral therapy (CBT) can help. CBT can teach you and your child how to manage worries, build confidence, and handle challenges together. Research shows that when families are involved, CBT is even more effective for children.
A common misconception is that if anxiety runs in your family, you’re destined to have it. In reality, genes may raise risk, but environment, coping skills, and support play a big role in how it shows up.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
If anxiety runs in your family, you don’t have to live with constant fear or worry. Anxiety disorders are among the most treatable mental health conditions. Talking with a therapist, practicing self-care, and, in some cases, taking medication can ease symptoms and help you feel more in control.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
Rula's editorial process
Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
