While treatment and self-care help reduce your overall anxiety, there will inevitably be times when those uncomfortable waves of fear or worry creep in. Having a personalized plan for managing triggers and navigating challenging moments is vital for staying on track and preventing setbacks.

Identifying Your Triggers

The first step in coping is understanding what situations, thoughts, or even internal body sensations tend to set off your anxiety. Start being your own detective:

  • Keep a Journal: Track moments of anxiety. Note what happened before, during, and after. Look for patterns in the places you were, the people you were around, or thoughts you were having.
  • Body Check-in: Notice physical cues like a racing heart, tense muscles, or shallow breathing. These often signal a rising anxiety spike.
  • Mindful of Patterns: Awareness helps you anticipate potential triggers and put preemptive coping plans in place.

Your Coping Game Plan

Once you recognize your triggers, create an action plan you can use when those anxious feelings start to emerge:

  • Step Away: If possible, remove yourself from the triggering situation, even for a short break. Change your physical environment to shift your focus.
  • Grounding and Soothing Techniques: Utilize the self-care strategies you’ve learned, such as deep breathing, mindfulness exercises, or progressive muscle relaxation to calm your body’s stress response.
  • Challenge Those Thoughts: Examine the anxious thoughts running through your head. Are they realistic? Are there other ways to view the situation? Using CBT-based thinking tools can help you regain perspective.
  • Reach Out for Support: Call a trusted friend, family member, or your therapist for support. Sometimes just voicing your fears aloud can help.

Coping with the Unexpected

Even with preparation, sometimes triggers are unavoidable and anxiety hits you unexpectedly:

  • Don’t Panic About Panic: Remind yourself that anxiety, while uncomfortable, isn’t dangerous. It will pass. Focus on calming your body and managing your thoughts.
  • Self-Compassion is Key: Don’t beat yourself up. Recognize that you’re doing your best, and give yourself the same kindness you would offer a close friend struggling with anxiety.
  • Reflect and Adapt: Once that anxious moment passes, reflect on what worked. What can you tweak in your coping plan for next time?

When to Seek Extra Support

Sometimes, anxiety can feel overwhelming, despite your best coping efforts. Know when it’s time for additional help:

  • Anxiety Spirals: If your worry feels uncontrollable or escalates into a panic attack, don’t try to go it alone.
  • Interfering with Life: When anxiety prevents you from doing the things you need or want to do, it’s time to consult your therapist.
  • Thoughts of Self-Harm: If you’re struggling with thoughts of harming yourself, reach out for professional help immediately. Crisis hotlines and emergency services are available to support you.

You’re Not Alone: Resources and Support

  • Your Therapist: Can help you refine coping strategies, address underlying triggers, and create a personalized plan for managing difficult moments.
  • Support Groups: Connecting with others who understand your experience offers validation and shared coping mechanisms.
  • Crisis Hotlines: Available 24/7 for support during emotional distress. You can find reliable resources on mental health organization websites.

Remember: You’re learning and growing. Each time you cope with anxiety successfully, you build resilience and reclaim control over your life.


The content provided herein is intended for informational purposes only and should not be considered a substitute for professional advice or treatment. If you or someone you know is struggling with mental health-related concerns, seek guidance from a qualified behavioral health professional. Click here to get help now. Any links are provided as a resource and no assurance is given as to the accuracy of information on linked pages.