It’s reported that millions are affected by anxiety; I’m sure it would be difficult to find somebody that has never felt the impact of anxiety taking hold. Different people will experience anxiety in different ways; sweating, heart palpitations, panic attacks, worrisome feelings, etc. The intensity also varies from person to person; from minor inconveniences to completely debilitating.

The good news is you CAN take control of your anxiety. When you learn to identify what triggers your anxiety and find how you can manage it, you’ll be in a place where you can live a life of happiness and peace.

I’ve personally been dealing with anxiety for years. The intensity depends on the situation; I have experienced it to all degrees. I also have friends who occasionally suffer the effects of anxiety (nervous introverts stick together, am I right?) Below are some of the best ways we’ve found and researched for both trigger identification and anxiety symptom reduction.

Part of understanding your anxiety is understanding what triggers those feelings. Having a good understanding of what brings our anxiety attacks allows us to potentially avoid these situations completely, or be prepared going into them.

Identifying Anxiety Triggers:

1. Monitor physical symptoms and sensations. As you begin to feel anxious you may notice things like a rapid or increased heartbeat, sweating or sweaty palms, shaking, and quick or shallow breaths.

2. Reflect on previous experiences. Think about times in the past when you’ve felt anxious and really consider the situation. Think about what you were doing, who was around, what was being asked of you, what time of the day was it, what were your surroundings, etc. Is there a common thing in these experiences that stands out as a clear trigger (or triggers)?

3. Consider your thoughts. When a situation of conflict or confusion arises are you thinking the worst, jumping to conclusions before having all of the facts, or living in a state of negativity? Are your negative thoughts creating a state of anxiety that otherwise may not exist?

4. Reflect on current stressors. Think through areas of your life now and see if there are any things creating stress and anxiety. Are there any major life changes upcoming or in progress? Could these be creating a state of angst that bleeds into other situations?

5. Consider the input from trusted sources. Reach out and seek input from friends and family that you can trust; they may have an outside perspective on what triggers your anxiety.

6. Journal. Keep a journal where you can really think through and reflect on these situations and analyze what triggers are recurring. When emotions of anxiety come, journal on the situation, what you’re feeling, what you’re experiencing, and how you work through it.

Once you have a grasp on what is causing your anxiety, you can work through ways to manage or eliminate the anxiety completely.

Reducing or Eliminating Anxiety:

1. Exercise. 20-30 minutes a day of regular exercise has been shown to lower stress and reduce anxiety.

2. Do a diet check. Look at more than just what you’re eating. Eating foods that make you physically feel good will also lower stress and anxiety. Limit the foods that make you feel tired, bloated, or sick. Also, look at the fluids you consume. Caffeine and alcohol have been shown to increase stress and anxiety. Look to keep these to a minimum, or eliminate them altogether. Also, look at your water intake. Make sure you’re staying sufficiently hydrated.

3. Get enough sleep. Lack of sleep causes a myriad of issues; with increased stress and anxiety being high on that list. Aim to get 7-9 hours of quality sleep each night. Try to keep the same sleep schedule, even on the off days. This allows your body to really stay on track and makes it more likely to get the appropriate amount of sleep.

4. Meditate. Meditation has been shown to lower stress and anxiety levels. Spending even 5-10 minutes a day meditating and reflecting can lead to an overall calmer and stress-free approach to situations. This can be done first thing in the morning, at night before bed, or both.

5. Make self-care a priority. Take the time to do the things that bring you joy. Spend time outside, have personal spa days (even at-home spa days), spend time with friends and family, read your favorite book, etc. Taking time for the things you find important is very important for fostering a sense of happiness and well-being.

6. Reach out to professionals. There is nothing wrong with seeking the advice of professionals. You may need therapy or counseling and in some cases even medication. NEVER hesitate to seek professional help if you need it.

Getting a grasp on your anxiety is so important for living a calm and peaceful life. You owe it to yourself. You deserve to live a life of happiness. Taking control can be easier than you think, if you follow the steps provided.

If you’re interested in a journal that gives you the space and guidance to work through your triggers and feelings, you might be interested in this journal, Anxiety Analyzed. This is a printed copy I’ve created. You can also find a digital version (you simply print or copy the daily pages as you need them) here.

Hit reply, send me an email, or reach out on social media and let me know what you think. I’d love to hear what’s working for you to bust through those anxieties.