Mental health deals with how people perceive and cope with their situations. Anxiety, which is one of the most common mental health disorders, can be crippling in a way that prevents you from doing the usual tasks. It restricts you from feeling things in dread of proving your worries correct.
One way to address anxiety disorders is through counseling and therapy—both of which teach you how to conquer and control your thoughts and emotions.
However, anxiety attacks can creep up on you anywhere and at any time. It can be unpredictable and inevitable at times, so it helps to master your triggers to take control of your mental health. Triggers are different for everyone, and it would be helpful to identify which induces anxiety for you. Knowing your triggers will help you understand how to avoid them.
Here are some examples of possible triggers and how to avoid and deal with them.
Conflict And Stress
The body releases adrenaline in short bursts of emotion and can result in anxiety attacks. Conflict can be one of the causes of sudden bursts of emotion. Avoid situations that arise to high intensities of disagreements by learning of healthy conflict resolutions.
Conflict can also escalate and become a stressor for you. And stress, by itself, can already be an anxiety trigger. Strive to stay away from stress as much as possible. However, stress can be hard to avoid when it has become chronic or deeply embedded in your daily routine.
Practice healthy coping mechanisms such as taking breaks between work tasks, doing a hobby you love, and enjoying quiet time. Your counselor can also provide you with personalized tips on how to deal with your stressful situations.
Often, pressure comes with activities involving other people you are uncomfortable with. Public performances can sometimes excite the voices inside your head. Although nerves are good to keep you grounded, too much pressure can only lead to fear of public humiliation and performance anxiety.
To prepare for nerves during the performance, seek help and support from your friends, colleagues, and loved ones to drown out the voices in your head.
Social events and gatherings can also cause anxiety attacks. When you feel the need to take a breather, try to move away from large crowds. If your situation permits, you can take a step back from invitations. However, if it is not possible, It will be helpful to bring someone with you, whom you trust and are comfortable with.
Negativity Towards Self
You also have to evaluate how you view and think of yourself. Negativity towards yourself may stem from irrational thoughts such as overgeneralizing and filtering. Setting ‘shoulds’ and having an all-or-nothing approach to situations also heighten catastrophic thinking. These could all lead to repetitive behavior resulting in anxiety attacks.
Learn how to think healthily by changing your perspective and adopting better practices. It may take some time, but with enough practice and support from your counselor or therapist, healthy thinking will naturally start occurring for you. Start by being kind to yourself the way you are kind to other people. Setting realistic goals and expectations for yourself also helps.
Your nutrition can considerably affect your mood. Skipping meals can lead to lower blood sugar, leading to jittery hands or trembling sensations in your body. These symptoms can sometimes escalate to full-blown attacks. Ensure that you eat on time and eat enough, balanced meals to avoid feeling symptoms of anxiety.
Drinking lots of water can also keep you healthy and avoid panic attacks. Caffeine and alcohol also induce anxiety for some people, especially to those with social anxiety. Opt for decaffeinated alternatives to help you evade anxiety while coping with a busy schedule.
Certain medications, such as birth control medications, may also trigger anxiety. Discuss your medication’s side effects with your doctor. Doing this would enable them to give you a prescription that fits both your physical and mental health.
These triggers are harder to recognize because they are dependent on situations and experiences. This type can be in the form of songs, memories, scents, and other sensory details. It may not be easy to notice these triggers yourself because they can often target the subconscious.
Your triggers may also be found in everyday happenings, making it harder for you to avoid them. To address these kinds of stimuli, you must first identify them with your therapist or counselor. Keeping a journal will also help you keep track of anxiety attacks and possible triggers. As soon as you determine them, you will be able to avoid them or address them, even when they come unexpectedly.
Seek Professional Help
Most of these situations are avoidable once you learn that they indeed trigger your anxiety. However, avoiding them is only a short-term solution. To arrive at your destination of self-actualization and mental health stability, you must continue to strive to be better.
Find yourself a mental health professional to guide and support you through your journey. Counseling and therapy will provide you with the necessary tools to help you handle your triggers and anxiety attacks.
Once you can recognize your triggers, you can easily prepare for their impact beforehand. With the right tools, support, and mindset, you will no longer be a slave to your triggers; you will be the master that controls them.