Recognize your triggers
For those of us who experience anxiety daily, it's important to recognize the things that trigger us and be aware of the signs that it's beginning to manifest. Triggers can vary from person to person, whether it's a social situation, a daunting task, or a specific environment.
Once you're able to identify these triggers, you can start to take proactive steps to manage your anxiety. Being mindful of the physical and emotional sensations you feel when anxiety starts to take hold can also help you learn to anticipate and prevent a panic or anxiety attack. It's not always easy to stay on top of your anxiety, but with awareness and practice, you can develop the tools to keep it at bay and preserve your peace of mind.
Develop a plan of action for when anxiety arises
Anxiety is a natural response to stressful situations, but that doesn't mean we have to let it control our lives. Developing a plan of action for when anxiety arises in order to regain control of our emotions can be helpful. One effective technique is meditation, which can help calm the mind and center our thoughts. Another idea is taking deep breaths and counting to five with each inhale. This can help to relax the body and reduce feelings of anxiety. Create a list that works best for you so that you can easily refer back to it when anxiety arises. Whether it's going for a walk, listening to music, or taking a few minutes to practice mindful breathing, having a plan in place can help you manage and overcome anxiety in a healthy and effective way.
Taking care of your body
Focusing on your physical health may not always be the most exciting thing to do, but it can be important for managing anxiety. One of the most important aspects of maintaining good health is getting enough sleep each night, as lack of it can intensify anxious thoughts. Better Well Mind says…
“Better physical health may mean better mental health. While stress can cause illness, illness can also cause stress. Improving your overall health and longevity with exercise can save you a great deal of stress in the short run (by strengthening your immunity to colds, the flu, and other minor illnesses) and the long run (by helping you stay healthier longer, and enjoy life more because of it),”(Read the full article here).
Even if you're not someone who typically enjoys exercising or eating clean, focusing on your (physical/nutritional) well-being can serve as a helpful distraction from anxious thoughts. Prioritizing your health not only can help alleviate anxiety but it can also improve your overall quality of life!
Managing your anxiety can be a difficult journey, but if you find strategies that work for you, you can begin to establish greater control over your stressors! Recognizing and understanding your triggers may be a process – make sure you focus on being mindful of your body’s response to certain situations and develop a plan that can help provide relief and support. And as always, don't forget about physical self-care. Keep in mind, there are many options available when it comes to seeking help from professionals who can help with anxiety!. You’re taking steps to find healthy coping mechanisms to face life's challenges with confidence!
Last Updated: July 2023
Publisher’s Note:
This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. If you are experiencing a mental health emergency, please call the Mental Health Crisis Hotline at 988.
Key References:
Anxiety & Depression Association of America. (n.d.). Tips and strategies to manage anxiety and
stress [Web log post]. Retrieved from https://adaa.org/tips
Holland, K. (2022, September 29). 11 anxiety triggers and how to identify and manage them
[Web log post]. Retrieved from https://www.healthline.com/health/anxiety/anxiety-
triggers#triggers
Mindful Life Services. (2023). Therapy | Mindful life services. Retrieved May 12, 2023, from
https://www.mindfullifeservices.com/therapy
Star, K. (2023, January 3). The mental health benefits of physical exercise [Web log post].
Retrieved from https://www.verywellmind.com/mental-health-benefits-of-exercise-2584094