A Guide to Understanding Your Anxiety Triggers

Anxiety can be a debilitating and overwhelming experience. If you suffer from frequent panic attacks, it can be difficult to understand what triggers them and how to recognize those triggers in your daily life. Understanding your anxiety triggers is key to gaining control over your emotions and learning how to manage them better. In this blog post, we will explore how to discover and identify your anxiety triggers so that you can better manage your symptoms.

Monitoring Your Emotions and Journaling

The first step in understanding your anxiety triggers is to become more aware of and monitor your own emotions. Pay attention to when feelings of fear or panic begin to surface, as well as any other emotional reactions you may have, such as anger or sadness. This monitoring process involves both physical and emotional responses – for example, if you notice a tightness in your chest or shallow breathing when certain situations arise, make a note of it. One great way to discover your triggers is by journaling. Writing down your thoughts and feelings each day can help you gain clarity on what events, people, or situations cause you distress or trigger a sense of anxiousness. You may even find that you have recurring themes in your journal entries as you document them over time. This can help you identify common patterns that lead to anxious feelings or panic attacks so that you can begin to take steps towards managing them more effectively.

Identifying Patterns

Once you have become more familiar with the signals that indicate an anxious moment is coming up, take some time every few days (or weekly) to review what has been happening in those moments before the anxiety arises. Are there specific situations that cause you distress? Do people around you evoke certain emotions? Do particular topics trigger intense reactions? Once you identify patterns that link together the situations that make you feel anxious, then it will be easier for you to know what triggers those feelings before they happen so that you can take steps towards managing them better.

Talk about it!

Finally, talking about it with someone else—whether it be a trusted friend or family member, therapist, spiritual advisor—can be incredibly beneficial in helping uncover your triggers for anxious feelings. When we talk openly and honestly about our experiences with others who are non-judgmental and supportive, we often gain insight into ourselves and our behaviors that we wouldn’t have otherwise had access to if left alone with our thoughts and emotions. Having someone else there with us as we process through tough moments can also provide us with much needed emotional support and comfort which allows us to feel safe enough to explore our anxieties further without fear of judgement or criticism from others (or even ourselves).


Uncovering the triggers for our anxious feelings is an important part of taking control over our mental health journey. Taking some time each day for self-reflection via journaling can be a great starting point for understanding our own minds better and gaining insight into what causes us distress in certain situations. Additionally, tracking our experiences leading up to an episode of anxiety as well as talking openly about it with another person provides many benefits in terms of providing clarity on why these events occur as well as emotional support which helps make processing tough emotions less intimidating and scary. As always though—take care of yourself! If any aspect of this process feels too overwhelming or triggering for whatever reason then don’t hesitate reach out for professional help instead! After all—your mental health always comes first!

It’s not always easy to talk to loved ones, for fear of them seeing or treating you in a different way. Richard Ogden Hypnosis offers a free Zoom call up to 60mins to provide everyone an opportunity to talk and explore the options available to overcome anxiety and take back control.

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