Are Mental Health Issues Genetic: Anxiety
- Caleb Robertson
- Dec 28, 2024
- 5 min read
Are you looking for relief in your complicated relationships, overwhelming vocation, parenting challenges, health concerns, and grief after loss?
Understanding your mind is one often-overlooked key to finding rest.
If you have the capacity to learn without adding to your overwhelm, let's dig in!
When it comes to anxiety, many people wonder: Is it something I inherited?
If you’ve asked yourself this question, you’re not alone. Anxiety disorders, including chronic anxiety, generalized anxiety disorder (GAD), and post-traumatic stress disorder (PTSD), affect millions of people worldwide, and understanding the role of genetics can be the first step toward finding relief.
Let's explore how anxiety might be inherited, why it’s important to take responsibility for your mental health regardless of genetics, and three practical steps you can take this week to feel better.
The Role of Genes in Anxiety
Let’s start with the basics: Yes, anxiety can have a genetic component.
Research shows that anxiety disorders often run in families. Studies estimate that generalized anxiety disorder (GAD) has a heritability rate of approximately 30-50% (Hettema, Neale, & Kendler, 2001). This means that if a close relative experiences anxiety, you may be more likely to as well.
Your genes influence the way your brain functions, including how it processes stress, fear, and emotion. For example, specific genes related to serotonin (the brain-chemical that regulates mood) and your body’s stress-response system can increase your vulnerability to anxiety (Smoller, 2016).
That said, genetics are only part of the equation. Environmental factors—like childhood experiences, trauma, or even daily stressors—also play a significant role. Your genetic predisposition might make you more sensitive to these factors, but it doesn’t mean anxiety is inevitable.
Why This Knowledge Matters
Understanding the genetic components of anxiety helps us approach it with more curiosity and compassion. If you’ve been hard on yourself for feeling this way, remember: It’s not your fault. Your brain’s wiring might not be something you chose, but there is good news—you can still change how it functions.
While genetics can influence your predisposition to anxiety, they don’t determine your destiny. This is where taking personal responsibility comes in. Recognizing the hand you’ve been dealt allows you to focus on the things you can control, like building healthier habits, managing stress, medicating wisely, and seeking support when needed.
Mental Health Issues Inherited in Other Ways
Even if your anxiety isn’t genetically inherited, it can still be passed down in other ways—through the environment you grew up in.
During our formative years, we learn how to navigate the world by observing the adults around us. Parents or caregivers, intentionally or not, model (or don't model) how to handle stress, conflict, and emotions. These patterns, whether healthy or unhealthy, often shape how we respond to challenges as adults.
Even in the healthiest families, perfection is futile. A well-meaning parent who is compassionately worried about the future may unintentionally teach their child to view the world through a lens of anxiety. A caregiver who avoids conflict might instill in their child a fear of confrontation, leading to heightened stress in relationships. These are subtle yet impactful lessons that can stick with us for years.
The good news? These patterns aren’t set in stone. Just as we learn behaviors in childhood, we can unlearn them as adults. Healing starts with awareness—recognizing the influences of our upbringing—and extends into actively reshaping the way we respond to stress and emotions.
No one emerges from childhood with a flawless mental blueprint. But that’s not a life sentence. Everyone has the opportunity to heal, to unlearn the anxiety that was inherited environmentally, and to find rest and stability. Whether it’s through therapy, mindfulness, faith, or simply becoming more intentional in your responses, breaking these cycles is not just possible—it’s profoundly freeing and exciting.
The Danger of Blame
While it’s natural to seek explanations for anxiety—whether in genetics, upbringing, or life circumstances—placing blame solely on external factors can hinder your ability to heal. When we focus entirely on what’s beyond our control, we risk falling into a mindset of helplessness. This can leave us feeling stuck, believing that relief is out of reach.
For example, acknowledging a genetic predisposition to anxiety is helpful for understanding why you might feel the way you do. But if you stop there and conclude, "It’s just how I’m wired, there’s nothing I can do," it becomes a barrier to growth. Similarly, blaming stressors like a demanding job or difficult relationships without considering your role in managing them can perpetuate the cycle of anxiety.
Taking personal responsibility doesn’t mean ignoring or invalidating external influences. Instead, it means recognizing your power to respond to them. It’s about shifting your focus to what you can control: your habits, your mindset, and your willingness to seek help.
Remember, taking responsibility is not about blame or perfection—it’s about reclaiming your agency in the face of challenges. Even if anxiety feels overwhelming, every small step you take toward relief reinforces your ability to shape your life.
Three Steps to Finding Relief This Week
Here are three simple yet effective steps you can take to begin addressing anxiety, whether or not it has genetic roots:
1. Practice Daily Mindfulness
Mindfulness exercises like deep breathing or body scans help calm your brain’s fight-or-flight response. Research shows that mindfulness-based interventions can significantly reduce symptoms of anxiety (Hoge et al., 2013). Start with five minutes a day, focusing on your breath or scanning your body for tension.
Not sure where to start? There are great apps like Insight Timer and YouTube videos like this one that guide you through the process!
2. Talk to a Professional
Genetic predispositions or not, therapy is one of the most effective ways to manage anxiety. Cognitive Behavioral Therapy (CBT), in particular, is proven to reduce anxiety by helping people challenge and change negative thought patterns (Hofmann et al., 2012).
If therapy feels intimidating, I'd be happy to help ease any uncertainties you may have! Feel free to reach out to me or use my "Find A Therapist" guide!
3. Move Your Body
Exercise might not feel like the easiest thing when you’re anxious, but it’s one of the most powerful tools for regulating mood. Physical activity increases the production of endorphins (the brain's painkillers and mood-boosters) and reduces levels of cortisol (the stress hormone). Aim for even a 10-minute walk to begin reaping the benefits (Jayakody, Gunadasa, & Hosker, 2014).
Taking the Next Step
Anxiety can feel so overwhelming, but understanding its roots gives you the power to manage it. While your genes may play a role, they don’t have the final say in how you live your life. By practicing mindfulness, seeking professional help, and caring for your body, you can take meaningful steps toward relief—starting today.
Remember, you’re not alone in this journey. If anxiety feels unmanageable, reach out to a trusted friend, therapist, or support group. There’s strength in seeking support and in taking the steps to heal.
Sources
Hettema, J. M., Neale, M. C., & Kendler, K. S. (2001). A review and meta-analysis of the genetic epidemiology of anxiety disorders. American Journal of Psychiatry, 158(10), 1568-1578.
Smoller, J. W. (2016). The genetics of stress-related disorders: PTSD, depression, and anxiety disorders. Neuropsychopharmacology, 41(1), 297-319.
Hoge, E. A., Bui, E., Palitz, S. A., et al. (2013). The effect of mindfulness meditation training on biological acute stress responses in generalized anxiety disorder. Psychiatry Research, 213(1), 113-117.
Hofmann, S. G., Asnaani, A., Vonk, I. J. J., et al. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.
Jayakody, K., Gunadasa, S., & Hosker, C. (2014). Exercise for anxiety disorders: Systematic review. British Journal of Sports Medicine, 48(3), 187-196.
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