5 Strategies to Better Understand Your Anxiety

Anxiety is a widespread issue, affecting millions of individuals daily. As someone living with Generalized Anxiety Disorder (GAD), I've encountered this feeling regularly. Despite progress made during therapy, I often find myself engulfed in what I refer to as "the anxiety vortex." In my journey toward recovery, I've learned to recognize early signs of anxiety and develop practical tools to manage it. If you find it challenging to identify your anxious behaviors, here are five personal strategies that may help.

1. Cultivate Body Awareness

One of the first steps in identifying anxiety is tuning into your body. Many people mistakenly believe that anxiety is purely a mental condition; however, it manifests physically as well. When my thoughts start racing and I feel overwhelmed, I shift my focus from my mind to my body. Signs like rapid breathing, sweating, or tingling palms signal heightened anxiety levels. It's essential to recognize that reactions can vary widely among individuals—some might experience headaches or stomach issues, while others may notice shallow breathing. By learning to observe these physical responses, I can pinpoint my anxiety symptoms early on.

2. Practice Deep Breathing Techniques

Initially, I was skeptical about the effectiveness of deep breathing exercises, having first encountered them during a psychiatric hospitalization. Despite my doubt, I persisted with these practices, encouraged by the advice of mental health professionals. Although the immediate effects during a panic attack may seem limited, the true benefits of deep breathing emerge when practiced routinely—such as during daily activities or while commuting. By integrating deep breathing into my everyday routine, I can hit the pause button during moments of stress, helping to re-center myself regardless of where I am.

3. Reflect on Daily Triggers

For me, anxiety often thrives in everyday decision-making rather than stemming from large, catastrophic events. Whether it’s choosing an outfit or planning a social gathering, I can become consumed by the need to make the “perfect” choice. Before my significant emotional struggles in 2014, I failed to recognize how anxiety influenced my daily habits. Educating myself about anxiety disorders allowed me to better understand my symptoms and behaviors. This newfound knowledge has empowered me to seek professional help when necessary, avoiding isolation in my struggles.

4. Engage in Immediate Self-Intervention

Anxiety can escalate rapidly, creating a snowball effect that seems impossible to halt. While developing awareness and calming techniques is crucial, it’s equally important to act proactively in the moment. During anxiety surges driven by fear of rejection or inadequacy, I seek strategies to redirect my thoughts. Here are some tools I use:

• Take a Break: If I find myself caught in a loop of indecision, I consciously step away.
• Use Timers: I set a time limit on decisions—allowing myself 10 more minutes before stepping back.
• Aromatherapy: Keeping lavender oil handy offers a calming distraction during anxious moments.
• Self-Talk: I remind myself of my feelings and explore alternative actions that promote safety.
• Physical Activity: Exercise or stretching can help ground me and alleviate urgency.

5. Seek Support from Others

Understanding that anxiety is common is a powerful realization. It’s the most prevalent mental health issue in the United States, affecting many—often without diagnosis. I’ve benefited significantly from discussing my experiences with family, friends, and colleagues. Sharing my journey has shown me that I am not alone, and I gain insights from how others manage their anxiety. Moreover, loved ones help me recognize signs of worsening anxiety and offer support when needed. Acknowledging my anxiety has been crucial; by understanding its manifestations, I’m more equipped to seek the help I need.

Ultimately, developing self-awareness about my anxiety has been fundamental in managing it. I used to overlook behaviors that were concerning, but now, I appreciate the clarity of understanding how GAD impacts my life. The more actively I engage with this awareness, the better I can navigate the complexities of anxiety.

Author Note: My name is Amy Marlow, and I live with both generalized anxiety disorder and depression. I often speak publicly about mental health through the National Alliance on Mental Illness. A version of this article was originally published on my blog, Blue Light Blue, recognized among Healthline’s best depression blogs.