How to Handle Unavoidable Anxiety Triggers

Recognize your body's responses to a trigger. Your body's physical reaction to a trigger is actually an evolutionary survival mechanism, telling you to be active and protect yourself. For some people, though, these responses can go into overdrive and may not shut off when they're supposed to. Paying attention to your particular symptoms of anxiety will alert you to the fact that your body is telling you something, so you'll know it's time to evaluate your situation and decide what is the safe, appropriate response. Symptoms of anxiety could include:

• Extreme worry or confusion
• Difficulty concentrating
• Frustration, irritability or agitation
• Dizziness or lightheadedness
• Headaches or migraines
• Difficulty sleeping
• Excessive eating
• Sweating, trembling, or a racing heartbeat
• Nausea, vomiting, or diarrhea

Use deep breathing exercises. Breathing exercises help to lessen anxiety and lower your blood pressure. They are simple ways to help you cope when your anxiety is triggered. Deep breathing helps to take away focus from your anxiety, and put the focus on listening to your body. ^[1]

• One example of this is to slowly inhale for five seconds. Hold your breath and close your eyes for five seconds. Then very slowly exhale for five to ten seconds. Repeat this exercise multiple times until you feel less anxious.

Redirect your negative thoughts after a trigger. Step away from the anxious situation, and find a safe space where you can catch your breath and pay attention to your body. For example, go outside where there is fresh air, or a private room that makes you feel protected. Then, try to get your mind away from the trigger of your anxiety - observe the room around you, breathe deeply, and try to think of something you find pleasant.

Try visualization exercises. These exercises help to redirect your mind to calmer thoughts. They can help you forget the negative thoughts and replace them with positive ones. It often works best when you are alone or have a quiet space to do the exercise.

• This exercise can be practiced anywhere, but it is best done when you can sit and think alone for a few minutes.
• One example of this exercise is to close your eyes. Imagine a comforting and safe space. It can be real or imaginary. As you imagine this place, think about the colors, smells, sounds, and sensations. This place should be a relaxing and soothing place that makes you feel better.

Face your fears one step at a time. Many therapists use exposure therapy to help you face your fears in a gradual way. As you face each fear, you will use relaxation techniques, such as deep breathing, to help you stay calm and become more comfortable with the situation.

• Think about ways to expose yourself to the things or places that cause you anxiety. Start with something very small at first, rather than putting yourself into a difficult or scary situation all of a sudden.^[2] You may even want to make a list of your fears and rank them from least to most frightening. Identify some healthy coping techniques you can use as you face these fears, such as deep breathing, meditation, or progressive muscle relaxation.
• For example, if you have a fear of public speaking and want to get more comfortable, trying making a speech in front of a few trusted friends and family first. Practice in front of them before going out into a larger audience.
• Maybe you feel anxious about being on a highway after a recent car accident and do not want to drive on the freeways anymore. Consider practicing driving with a friend or family member during a low traffic time. Try only going a short distance on the freeway, such as getting off at the next exit after entering the freeway.

Take care of your body. Your body is connected to your mind. Treat it with care. Make sure that you sleep well, eat healthy, and exercise. These activities will help you to better manage anxiety triggers when they occur.^[3]

• Get active. Go to the gym, take walks regularly, go hiking or biking, do yoga, or take fitness classes.
• Eat healthy. Give your body the proper nutrients it needs. Limit caffeine and drink more water instead. Choose fruits and vegetables over junk food.
• Sleep well. Make sure to get eight or more hours of sleep. Listen to your body when it’s tired and needs more rest.
• Avoid using tobacco products, alcohol, or drugs. These substances will likely harm your body in the long-run, particularly when used in excess.

Do activities that calm you. Make time to relax your mind and body. Anxiety triggers can feel less overwhelming when you have activities that help you handle these emotions effectively. Consider these types of activities:

• Meditation or gentle yoga.
• Making crafts or artwork.
• Building things or working on home projects.
• Playing music.
• Taking a hot bath or shower.
• Playing with or hugging a pet.