Breaking the Cycle: Recognizing and Addressing Anxiety Triggers

Episode 3: Breaking the Cycle: How to Identify and Stop Anxiety Triggers

Ever feel like your anxiety comes out of nowhere? One moment you're fine, and the next, you're in a full-blown spiral. It’s not just random—there’s likely an anxiety trigger working behind the scenes. In this episode of ANXIETY: Let’s Make Sense of This Sht*, we’re unpacking everything about anxiety triggers—from what they are to how they sneak up on you and, most importantly, how to recognize and stop them before they take over.

We’ll share real-life stories from listeners like Sarah, James, and Emma, each facing their own unique triggers and learning how to manage them. Plus, we’ll dive into proven strategies like mindfulness, Cognitive Behavioral Therapy (CBT), lifestyle changes, and understanding the role of medication to help you take control of your triggers and break the anxiety cycle. If you've ever wondered why certain situations send your anxiety into overdrive—or how to break free from the constant cycle—this episode is for you. Tune in to learn practical tools for managing anxiety triggers and reclaiming your peace. Let’s tackle anxiety together.

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Episode Transcript

Speaker 1 (00:00):
Hey there, fellow anxiety warriors. Welcome to another episode of anxiety.
Let's make sense of this shit where we take a
deep dive into the chaotic world of anxiety and laugh
through the absurdity of it all, because honestly, what else
are we going to do? Cry scream into the void. Sure,
that's an option, but here we're all about keeping it real,

(00:22):
light and actionable. So grab your coffee, tea, or whatever
beverage you're clutching in your moment of I'm about to
lose it, and let's get into today's topic. Let me
start with a question. Have you ever been having a
completely fine day, maybe even a good one, and then suddenly, wham,
anxiety just smacks you in the face like a rogue wave.

(00:43):
One minute you're vibing and the next minute you're sweating,
your heart is racing, and you're wondering how the hell
everything got so overwhelming so fast. Yep, that's anxiety, folks,
and chances are you just hit an anxiety trigger. That's
exactly what we're going to talk about today. Anxiety triggers.
They're those sneaky little things that can set off a

(01:04):
full blown anxiety episode without warning. Sometimes they're obvious, like
a stressful meeting at work or an awkward social interaction.
But other times they're subtle, creeping up on you when
you least expect it. Maybe it's something as small as
a smell that reminds you of a bad memory, or
hearing someone say something that hits just a little too

(01:25):
close to home. Now I know what you're thinking. Great,
another thing to add to my anxiety list triggers. But
stick with me here because recognizing your triggers is actually
one of the most empowering things you can do when
it comes to managing anxiety. When you can pinpoint what's
setting you off, you can start to gain control over it.

(01:48):
It's kind of like identifying a landmine before you step
on it. If you know it's there, you can at
least try to sidestep the explosion. In today's episode, we're
going to unpack the concept of anxiety tack triggers, what
they are, how they show up, and most importantly, what
you can do about them. We'll look at some common
triggers that most people deal with, and we'll also talk

(02:10):
about personal triggers that are unique to you. By the
end of this episode, you'll have a better understanding of
what triggers your anxiety, and more importantly, how to stop
them from ruling your life. I'm also going to give
you some practical tips, because let's be real, it's not
enough to just know what your triggers are. We need

(02:30):
to know how to deal with them in a way
that doesn't involve hiding under a blanket or binge watching
Netflix to numb the panic. Although no judgment if that's
your go to method, been there. We're talking about actual,
actionable steps you can take to break the cycle of anxiety,
steps that, over time, will help you feel more in

(02:52):
control of your mind and your life, because that's what
we all want, right to live without constantly feeling like
we're on the verge of a meltdown. And Hey, this
isn't gonna be one of those just breathe and think
positive kind of conversations. We're here to keep it real.
Anxiety sucks, and managing it is hard work, but we're

(03:13):
in this together, and the more we learn, the more
we can take some of the power back. So whether
you're driving, walking, or pacing around your living room, I
see you, Restless souls. Settle in this episode is all
about recognizing and stopping anxiety triggers so you can finally
break that cycle and start living a little lighter. Does

(03:33):
that sound like something you need? Let's go all right,
So let's talk about the real enemy today, anxiety triggers.
Because if anxiety is the unwonted party guest that shows
up uninvited, anxiety triggers are the ones that give that
guest the address. Let's start by breaking down exactly what
these little land mindes are. In simple terms, an anxiety

(03:56):
trigger is anything that sets off your anxiety. It could
be something obvious, like a looming work deadline or a
tense conversation with your boss. Or it could be something sneaky,
like a song that suddenly comes on the radio, transporting
you back to a moment in your life that wasn't
so great. And here's the thing, triggers are different for everyone.

(04:18):
What makes me want to curl up in the fetal
position might be something that doesn't even phase you. That's
because anxiety triggers are often tied to our personal histories,
our fears, and even are subconscious. Sometimes they're linked to trauma,
sometimes they're linked to stress, and other times they're tied
to patterns we're not even aware of yet. Now it's

(04:40):
easy to think of triggers as purely negative, right, but
believe it or not, triggers can actually be useful. Once
you start recognizing them, you gain some power back. Because,
let's be real, anxiety thrives on chaos and confusion. The
more unpredictable it is, the more it controls you. But
when you you can identify what's triggering your anxiety, it's

(05:02):
like turning on the lights in a dark room. You
can see where the danger is and you can start
to navigate around it, or, better yet, manage it directly. Now.
I don't know about you, but I'd rather see the
monsters coming than just have them jump out at me unexpectedly.
So let's start by looking at some of the most
common anxiety triggers that a lot of us deal with regularly.

(05:24):
These are the usual suspects, the kinds of things that
are anxiety inducing for most people. Common anxiety triggers social
situations are a huge one. Social anxiety is a beast, right.
You know that feeling when you're about to walk into
a room full of people and suddenly you're questioning every
move you've ever made in life. Should I smile, Should

(05:45):
I wave? Am I talking too much or not enough?
It's like your brain goes into hyperdrive, over analyzing every
single interaction. Even if you're a naturally social person, there
are situations where the anxiety yet he kicks in hard.
Maybe it's public speaking, going to a party where you
don't know anyone, or even just meeting up with a

(06:06):
large group of friends. Social anxiety triggers are often tied
to fears of judgment, rejection, or feeling out of place.
Your brain starts convincing you that everyone is watching, judging
and waiting for you to screw up, which of course
isn't true, but try telling that to your anxiety in
the moment. Then there's the work related stress. Honestly, it's

(06:29):
amazing we all haven't collectively melted into a puddle of
anxiety with the amount of pressure we're under at work. Deadlines,
performance reviews, presentations, emails piling up. The list goes on
and on. Work can feel like an anxiety minefield. You're
expected to be productive, efficient and perfect at all times,
and if you're not, there's this underlying fear that everything

(06:52):
will fall apart. For some people, it's the pressure of
delivering results that triggers anxiety for others dealing with difficult
coworkers or bosses. And let's not even talk about the
dreaded feedback sessions. Even if it's positive, your brain can
twist it into something terrifying. Oh, they said I did well,

(07:13):
But what about next time? What if I screw up?
Then see how quickly anxiety can take a compliment and
turn it into a future disaster scenario. But it's not
just the pressure at work. It's also the fear of
failure or not living up to expectations, whether their expectations
from your boss or the ones you've set for yourself.
The fear of making a mistake or falling short can

(07:35):
trigger anxiety before you've even started the task. Then we've
got health concerns as another major trigger. Raise your hand.
If you've ever googled a random symptom and convinced yourself
you have some rare, incurable disease. That's health anxiety in
a nutshell. Every little ache, pain, or cough turns into

(07:55):
a potential catastrophe in your mind. Your anxiety convinces you
that the worst case scenario is not only possible, but
it's inevitable. Even going to the doctor can be anxiety
inducing for some people. There's the fear that they'll find
something wrong, or worse, the fear that they'll say everything
is fine, but you'll still feel like something's off. And

(08:17):
this doesn't just apply to your own health. Worrying about
the health of loved ones, parents, partners, kids can also
trigger anxiety. You keep it start imagining all the things
that could go wrong, even if there's no reason to
believe something bad will happen. Health anxiety thrives on uncertainty,
and it's often hard to find reassurance when your brain

(08:38):
is in full on panic mode. Let's not forget financial pressure.
Money stress is real and it's a huge trigger for anxiety.
Whether it's living paycheck to paycheck, managing debt, or just
trying to save enough for the future, financial concerns can
weigh heavily on your mind. The fear of not having
enough or the fear of losing what you do have

(09:00):
can send your anxiety spiraling. And it's not just about
the present. Financial anxiety often has a future focused lens.
What if I can't afford to retire, What if I
lose my job? What if an emergency expense pops up
and I can't cover it. Even making everyday financial decisions
like whether to splurge on that takeout meal or stick
to your budget can trigger anxiety. For some people, there's

(09:23):
this constant sense of dread when it comes to finances,
like you're always waiting for the other shoe to drop
another big one. Unexpected changes change, even when it's good,
can trigger anxiety. Why Because anxiety loves predictability. It loves routines,
plans and knowing exactly what's coming next. When something disrupts that,

(09:45):
even something as small as a last minute's schedule change,
it can throw you into a tail spin. Bigger life changes,
like moving to a new city, starting a new job,
or going through a breakup, can also be anxiety triggers.
Change forces you out of your comfort zone, and when
you're already prone to anxiety, that can feel like being

(10:05):
thrown into the deep end without a life jacket. Even
if the change is positive, like getting a promotion or
starting a new relationship, there's still that anxiety lurking in
the background, whispering what if this doesn't work out? The
fear of the unknown, the fear of failure, and the
fear of not being able to handle the new situation

(10:26):
are all wrapped up in the anxiety triggered by change.
Personal anxiety triggers. Now that we've covered the more universal triggers,
let's talk about the ones that are a little more personal.
Personal triggers are those specific things that hit you right
where it hurts. They're often tied to your past, your memories,
or your fears, and they can be completely different from

(10:49):
the triggers someone else experiences. What makes these personal triggers
tricky is that they're often deeply ingrained, sometimes even subconscious.
You might not even realize something is a trigger until
you're already in full panic mode. For example, let's say
there's a specific smell that reminds you of a traumatic
event from your past. Every time you smell it, even

(11:12):
if you're not consciously thinking about that event, your body reacts.
Your heart starts racing, your palms get sweaty, and you
feel a sense of impending doom. That's a personal trigger.
It could be a smell, a sound, a place, or
even a certain type of interaction that reminds you of
something painful. Another common personal trigger is relationships, and not

(11:35):
just romantic ones. Family, dynamics. Friendships or even professional relationships
can trigger anxiety, especially if they remind you of past
conflicts or unresolved issues. Maybe every time you have a
conversation with a certain family member it brings up old
feelings of inadequacy or rejection. Or maybe there's a friend

(11:55):
who always seems to make passive, aggressive comments, and every
time you hang out with them, your anxiety spikes. These
personal triggers can be tied to unresolved emotional wounds, and
they're often hard to avoid because they're so intertwined with
the people and situations in your life. Let's also talk
about memories. Sometimes a trigger can be as simple as

(12:18):
a memory resurfacing. Maybe you're having a good day and
then suddenly you remember that embarrassing thing you did five
years ago, and bam, anxiety. It's like your brain has
this secret vault of cringy or painful memories that it
likes to open up at the worst possible times. You
weren't even thinking about that moment, and then suddenly it's

(12:40):
all you can focus on. How do you identify personal triggers? Now?
How do you go about identifying these triggers, both the
common ones and the personal ones. It's not like anxiety
hands you a little list saying, here are all the
things that make you panic. Wouldn't that be convenient? Though?
Identifying your triggers is kind of like being a detective.

(13:02):
You have to start paying attention to the moments when
your anxiety flares up, and then work backward to figure
out what's set it off. Here's the first step. Start
noticing patterns. Every time you feel anxious, take a moment
to pause and think about what was happening right before
that feeling hit you. Were you in a specific place,

(13:23):
talking to a certain person, Maybe you were thinking about
something in particular. Start writing these moments down, because keeping
track of these patterns is key to figuring out your triggers.
You can keep a journal, use an app, or even
just make notes on your phone every time you notice
anxiety creeping in. The goal here is to become more

(13:44):
aware of the situations, thoughts, or interactions that tend to
spark your anxiety. When you start to notice these patterns,
you're one step closer to recognizing your triggers before they
take control. For example, you might start to see that
every time you're about to go to a family gathering
your anxiety kicks in the night before, or maybe you

(14:06):
notice that after a long workday you feel more on
edge when checking your emails anticipating bad news. When you
have this information, it becomes easier to predict when your
anxiety might flare up. And that's powerful. Now. I know
this all sounds easier said than done. When you're in
the thick of anxiety, it can be hard to think straight,

(14:27):
let alone do detective work on your emotions. But the
more you practice noticing these moments, the more automatic it becomes,
and soon enough you'll start to see those patterns emerge.
Another key to identifying your personal triggers is learning to
differentiate between general stress and anxiety triggers. Not every stressful
situation is going to trigger anxiety. Let's be clear about that.

(14:51):
Stress is normal, and sometimes a busy day or a
tough situation will just stress you out, but it doesn't
always lead to full blown anxiety. So how do you
tell the difference. Anxiety triggers often come with a physical reaction.
Your heart starts racing, your breathing gets shallow, maybe your
chest feels tight, or you start sweating. These are clues

(15:14):
that anxiety not just stress is at play. If you
notice that your body is reacting in these ways during
certain situations, you're probably dealing with an anxiety trigger, not
just a stressful moment. Paying attention to your body's responses
is another way to connect the dots and figure out
what's really going on. And here's the thing. Sometimes your

(15:37):
anxiety triggers aren't about what's happening in the present moment
at all. They might be tied to something from your past,
something that your body or mind hasn't fully processed yet.
So if you're feeling anxious and you can't quite figure
out why, it might be worth looking into whether there's
a deeper emotional connection at play. Maybe there's a past

(15:58):
experience that's still affecting you, even if you thought you'd
moved on from it. Digging deeper into triggers tied to
trauma now we need to address one of the biggest
factors that can influence anxiety triggers. Trauma. Trauma related anxiety
triggers are unique because they often come from events that
left a lasting emotional or psychological impact on you. These

(16:21):
aren't your everyday stressors. They're the deeply ingrained fears, memories,
or experiences that can set off panic without warning. For example,
let's say you were in a car accident a few
years ago. Even if you've recovered physically, certain situations like
driving on the same road, hearing a car horn, or
even seeing a similar car might trigger an anxiety response.

(16:46):
That's because your brain has associated those stimuli with danger,
and it's trying to protect you by sending you into
fight or flight mode. The tricky part if trauma related
triggers is that they don't always make logical sense in
the present moment. You could be in a completely safe situation,
but your brain is still reacting as though you're in danger.

(17:07):
This is why identifying trauma based triggers can be so challenging.
It's not about what's happening right now. It's about how
your brain has connected the present to a painful past.
And the crazy thing is sometimes you don't even consciously
remember the trauma, but your body sure does. This is
why people often feel blindsided by anxiety, because the trigger

(17:30):
might be something subtle like a sound, smell, or even
a color that reminds your brain of a traumatic event.
So if you feel like your anxiety triggers are coming
out of nowhere, it might be worth considering whether there's
something deeper at play. Working with a therapist or counselor
can be incredibly helpful in identifying and processing trauma based triggers.

(17:53):
It's tough work, but trust me, it's worth it. You
can't avoid a trigger if you don't know it's there,
and sometimes you need a little help to figure out
where those land mines are hiding. Dealing with avoidance behaviors.
Let's shift gears a bit and talk about avoidance behaviors,
because once you've identified your anxiety triggers, it's tempting to

(18:13):
just avoid them entirely. Right. It feels logical. If something
sets off your anxiety, wouldn't it make sense to just
stay as far away from it as possible. Here's the catch.
While avoidance might give you short term relief, it often
makes things worse in the long run. When you avoid
a trigger, you're essentially teaching your brain that the trigger

(18:35):
is dangerous. You're reinforcing the idea that this thing, whatever
it is, should be feared, and every time you avoid it,
that fear grows stronger. It's like feeding a monster. The
more you feed it, the bigger it gets. For example,
if social situations trigger your anxiety and you start avoiding parties, meetings,

(18:56):
or even just casual hangouts, the fear of socializing can snow.
What started as mild anxiety around public speaking might grow
into full blown anxiety about leaving the house or interacting
with people altogether. Avoidance traps you in a cycle where
your world gets smaller and smaller, and trust me, that's
not the solution we're looking for. Instead, what you want

(19:18):
to aim for is gradual exposure to your triggers. Now,
I'm not saying you should jump headfirst into your biggest
fear tomorrow. That's not going to help. What I'm suggesting
is baby steps. Take a trigger, break it down into
manageable pieces, and start slowly exposing yourself to it in small,
controlled doses. For example, if public speaking is a trigger

(19:41):
for you, don't immediately sign up to give a TED talk.
Maybe start by practicing in front of a mirror. Then
try speaking in front of one friend or family member.
Eventually work your way up to larger groups, all while
giving yourself plenty of grace and understanding. This gradual exposure
helps desensitize to the trigger. You're essentially retraining your brain

(20:03):
to realize that this thing you've been avoiding isn't as
dangerous as it seems. And yes, it takes time and practice,
but over time you'll notice that the trigger loses some
of its power. Practical tips for managing anxiety triggers. Now
that we've talked about recognizing and identifying triggers, let's get
into some practical tools for managing them. Because it's not

(20:27):
enough to just know what's setting off your anxiety. You
need strategies to deal with those triggers when they show up.
The first tool that I always recommend is mindfulness. When
a trigger hits, it's easy to get lost in the
spiral of anxious thoughts. Your mind starts racing, and before
you know it, you're thinking about every worst case scenario.

(20:48):
Imaginable mindfulness is a way to ground yourself in the
present moment and interrupt that spiral. One of my favorite
mindfulness techniques is called five four three two one ground.
It's simple but effective. When you feel anxiety creeping in,
take a moment to focus on five things you can
see around you, four things you can touch, three things

(21:11):
you can hear, two things you can smell, one thing
you can taste. This exercise helps bring you back to
the present moment, where the anxiety trigger has less power
over you. Another tool is breathing exercises. I know, I
know this sounds basic, but hear me out. When you're anxious,
your breathing becomes shallow and quick, which signals to your

(21:32):
body that you're in danger. By practicing deep, controlled breathing,
you can signal to your body that everything's okay. Try
box breathing, which is where you breathe in for four seconds,
hold for four seconds, breathe out for four seconds, and
hold again for four seconds. Repeat this a few times
and you'll notice your body starting to relax, even if

(21:55):
your mind is still racing. Now that we've unpacked what
anxiety triggers are, let's make this personal because it's one
thing to talk about triggers in theory, but it's a
whole different ballgame when you see them play out in
real life. That's why I'm going to share some real
life examples and stories from listeners who just like you,
are navigating this anxiety trigger minefield. And trust me, you're

(22:18):
going to relate to these stories. I guarantee it. Let's
kick things off with Sarah Sarah wrote in about her
experience with anxiety triggers related to social media. Now, I
know what you're thinking, how can an app on your
phone set off anxiety? But let's be real, social media
is like the ultimate anxiety buffet with all you can

(22:39):
eat comparison, fomo, and self doubt. For Sarah, it all
started innocently enough. She was scrolling through Instagram as we
all do, just checking out what her friends were up to.
But then she started noticing this pattern. Every time she
spent more than fifteen minutes on Instagram, she'd start feeling
this creeping sense of At first, she thought it was

(23:02):
just general stress from work or life in general, but
the more she paid attention, the more she realized that
Instagram was a major trigger for her anxiety. Sarah told
me that after about ten or fifteen minutes of scrolling,
she'd start feeling worse about her own life. It wasn't
even that people were intentionally making her feel bad. It

(23:22):
was just that constant flood of curated, perfect looking lives.
You know what I'm talking about. People only post their highlights,
their vacations, their promotions, their relationships. And while you know
logically that everyone has struggles. It's hard to remember that
when you're scrolling through picture after picture of seemingly perfect lives.

(23:45):
For Sarah, this turned into a trigger. She said her
brain would start spiraling, making her feel like she wasn't
accomplishing enough, or wasn't living up to expectations. Even though
she knew deep down that social media isn't real life,
the anxiety was real. What's worse is that Sarah found
herself going back to Instagram over and over, despite knowing

(24:07):
it was making her anxious. It was like her brain
craved the anxiety spiral. Eventually she had enough. She decided
to take a break from social media for a few
weeks to see if it would help. And guess what,
it made a world of difference. After stepping away from Instagram,
she noticed her anxiety levels went down significantly, she wasn't

(24:29):
comparing herself as much, and she felt more at peace. Now.
I'm not saying that social media is evil or that
you need to quit it altogether, but Sarah's story is
a great example of how modern day triggers can sneak
up on us, even from something as simple as an app.
Next up, we have James. James's story is one that
I think a lot of us can relate to, especially

(24:51):
when it comes to work related anxiety triggers. James works
in a high pressure environment where the expectations are always
sky high. Deadline constant meetings, and performance reviews are all
part of his daily routine. For a while, he thought
his anxiety was just a result of having a busy job.
But then, after paying closer attention, he started to realize

(25:14):
that it wasn't the workload itself that triggered his anxiety.
It was the feedback. Every time James had a one
on one with his boss, even if it was just
a casual check in, his anxy et would spike, His
heart would start racing, his palms would get sweaty, and
his mind would race to the worst possible outcomes. Even

(25:34):
if his boss was giving him positive feedback, James couldn't
help but twist it into something negative. He'd leave the
meeting thinking what if they don't actually mean it? What
if they're just saying that to soften the blow before
they hit me with bad news. Later, James realized that
his trigger wasn't the work itself, but the fear of criticism.

(25:56):
His anxiety had tied his self worth to his performance
at work. Every bit of feedback felt like a referendum
on his value as a person. What made this trigger
even trickier was that James couldn't exactly avoid it. You
can't just skip out on work meetings forever. So James
decided to approach his anxiety head on. He started working

(26:16):
with a therapist, and together they identified the root of
his anxiety, an intense fear of failure and rejection, which
stemmed from experiences in his childhood. Once James started recognizing
that connection, it became easier to manage. Instead of avoiding
feedback or dreading meetings, he began practicing mindfulness techniques before

(26:37):
his one on ones, which helped calm his racing thoughts.
He also started challenging those automatic negative thoughts. When his
brain would jump to the worst case scenario, he'd pause
and ask himself is this actually true? Or is my
anxiety just talking? Over time, James found that he could
manage his anxiety trigger without letting it control him, and

(27:00):
while it hasn't disappeared completely, he's learned to navigate those
work pressures without spiraling into self doubt. Now, let's talk
about Emma Emma's anxiety trigger revolves around family gatherings. And
I know a lot of you out there are nodding
your heads right now, because, let's face it, family can
be a huge source of anxiety for many of us.

(27:22):
For Emma, the anxiety would start weeks before any big
family event, whether it was Thanksgiving, a birthday, or just
a random get together. She described it like this slow
creeping dread that would build and build as the date
got closer. At first, she couldn't figure out why these
gatherings made her so anxious. On the surface, everything seemed fine.

(27:44):
Her family wasn't overly confrontational, and there weren't any big
fights or dramatic moments. But the more she reflected, the
more she realized it wasn't what her family was saying
that triggered her. It was what they weren't saying. Emma
comes from a family that's not exactly open about their emotions.
There's this unspoken pressure to always be fine, always be successful,

(28:07):
and always have everything together, and that pressure weighed heavily
on Emma. Every time she sat down at a family dinner,
the anxiety would kick in, even though no one was
explicitly judging her. She felt like she had to put
on a facade, like she had to present this perfect
version of herself to avoid criticism or disappointment. This feeling

(28:29):
was deeply tied to her childhood, where she felt like
her worth was measured by her achievements. Even though she's
an adult now, those old feelings resurfaced every time she
saw her family. Emma's anxiety trigger was rooted in that
pressure to live up to expectations, expectations that her family
may not have even realized they were putting on her.

(28:50):
So how did Emma deal with this? Well? She started
by setting boundaries. She realized that in order to manage
her anxiety, she needed to be clear with her face
about what she could and couldn't handle. For example, when
the conversation started drifting into areas that made her uncomfortable,
like her career or personal life, she'd politely steer the

(29:12):
conversation in a different direction. She also began limiting the
amount of time she spent at these gatherings. If she
felt like her anxiety was starting to spike, she gave
herself permission to leave early or take a break to
collect herself. But the biggest change came when she stopped
trying to meet these unspoken expectations. Instead of feeling like

(29:35):
she had to present a perfect version of herself, Emma
started showing up as the real, flawed, and human version.
It wasn't easy at first. The fear of judgment was
still there, but with practice, Emma found that being authentic
was way less anxiety inducing than trying to be perfect.
And here's the kicker. Once she started showing up as

(29:57):
her true self, she realized that a lot of the
pressure she felt was self imposed. Her family wasn't judging
her nearly as harshly as she'd imagined. By addressing her
anxiety trigger head on, Emma was able to navigate those
family gatherings without feeling like she was suffocating under the
weight of unspoken expectations. Let's move on to Malik, whose

(30:19):
anxiety trigger revolves around money. Financial stress is something most
of us have dealt with at one point or another,
but for Malik, it was a constant source of anxiety.
No matter how much he saved or how carefully he budgeted,
he couldn't shake this nagging fear that something would go
wrong and he'd end up broke. Malik told me that

(30:40):
his anxiety wasn't just about the present, it was about
the future. He'd worry endlessly about whether he was saving
enough for retirement, whether he'd have enough to cover an emergency,
or whether he'd lose his job and not be able
to pay the bills. This fear of financial instability wasn't
based on any real immediate threat. Malik had a steady job,

(31:01):
no significant debt, and a decent savings cushion, but the
anxiety was always there, lurking in the background, convincing him
that disaster was just around the corner. This is a
classic example of an anxiety trigger rooted in uncertainty. Malik's
brain had latched onto the uncertainty of the future and
was blowing it up into a full blown anxiety spiral.

(31:23):
For Malik, the anxiety wasn't about actual financial problems. It
was about the fear of financial problems. So how did
Malik manage his anxiety around financial stress? First, he started
by addressing the root cause, the uncertainty that was feeding
his anxiety. Malik realized that he couldn't control the future completely,

(31:44):
but he could control how prepared he was for it.
That realization alone gave him a sense of empowerment. He
worked with a financial planner to create a detailed plan,
something that gave him structure and helped him see that
his savings and investments were on track. While having a
plan didn't eliminate his anxiety completely, it provided him with

(32:05):
some peace of mind. He also started practicing financial mindfulness.
What does that mean? For Malik? It was about staying
present and focusing on the financial decisions he was making
in the moment, rather than obsessing over the future. Every
time his brain started to spiral into what if I
lose my job or what if the economy crashes, He'd

(32:27):
bring himself back to the present. He'd ask himself, what
am I doing right now to ensure I'm financially secure.
By focusing on what he could control in the present,
Malik was able to quiet some of those anxious thoughts
about the future. He also made a point to celebrate
his financial wins, no matter how small, whether it was

(32:48):
paying off a credit card balance or sticking to his
monthly budget. Acknowledging these achievements helped him see that he
was on the right path. Over time, these small victories
started to chip away at the massive financial fear that
had been looming over him for so long. Finally, Malik
learned to accept that some uncertainty is inevitable. No one

(33:11):
can predict the future with one hundred percent accuracy. But
instead of letting that uncertainty trigger his anxiety, he began
to see it as part of life. He didn't have
to have everything figured out right this second, and that
was okay. Malik's story is a reminder that financial stress,
while common, doesn't have to control your life. By creating

(33:31):
a plan, focusing on the present, and accepting a certain
level of uncertainty, Malik was able to manage his financial
anxiety without letting its spiral out of control. Finally, let's
talk about Maya, whose anxiety trigger is one that a
lot of people can relate to health anxiety. Maya's anxiety
would flare up every time she experienced a new or

(33:53):
unfamiliar physical symptom. Whether it was a headache, a stomach ache,
or even just a random muscle twitch. Her brain would
immediately jump to the worst case scenario. And of course,
like many of us, Maya had a habit of turning
to doctor Google whenever she felt something was off. Spoiler alert,
Googling symptoms rarely ends well. Maya would start with a

(34:16):
simple search, something like why do I have a headache.
Within minutes, she'd find herself reading articles about rare brain tumors,
degenerative diseases, and every other possible worst case scenario. Her
anxiety would spike, and before long she was convinced that
her headache wasn't just a headache, it was something far
more serious. This health anxiety cycle became a huge trigger

(34:38):
for Maya. Even when doctors reassured her that everything was fine,
the anxiety would creep back in the next time she
felt any sort of discomfort. So how did Maya manage
this health anxiety trigger. First, she made a commitment to
stop googling her symptoms. She realized that while it gave
her a sense of control in the moment, it ultimately

(35:00):
fed her anxiety and made things worse. Instead, Maya learned
to trust her doctors. When she felt anxious about a symptom,
she'd make an appointment with her doctor, get checked out,
and then consciously let it go. It wasn't easy at first.
Her brain would still try to convince her that something
was wrong, but with practice, she was able to break

(35:22):
the habit of catastrophizing every symptom. Maya also started working
on mindfulness and self soothing techniques to calm her anxiety
when it flared up. Whenever she felt a physical symptom
that triggered her health anxiety, she'd pause and focus on
her breathing. She'd remind herself that her anxiety was trying

(35:42):
to protect her by assuming the worst, but that didn't
mean the worst was actually happening. This helped her separate
the anxiety from the physical sensation so she could address
the symptom without spiraling into panic. Over time, Maya's health
anxiety became more manageable. By focusing on the present and
trusting the medical professionals in her life, she was able

(36:04):
to quiet the constant fear of illness that had once
dominated her thoughts. What we can learn from these stories,
the stories we've talked about today, all have one thing
in common. Anxiety triggers are deeply personal. What triggers anxiety
for one person might not even register for someone else.
But no matter what your triggers are, the key takeaway

(36:26):
is this, once you recognize them, you can start to
manage them. Sarah's story teaches us the importance of setting
boundaries with things like social media. James's experience reminds us
that our anxiety is often more about our fears than
about the actual situation. Emma's story is a great example
of how setting emotional boundaries with family can help you

(36:49):
protect your mental health. Malik shows us that even when
the future is uncertain, preparation and mindfulness can bring some
peace of mind, and Maya's journey with health anxiety highlights
the importance of trusting yourself and your body rather than
letting anxiety drive you down a rabbit hole of worst
case scenarios. The common thread Recognizing your triggers is only

(37:13):
the first step. Once you know what sets off your anxiety,
you can start taking action to manage it. Whether it's
setting boundaries, practicing mindfulness, or seeking professional help. There are real,
actionable steps you can take to stop your anxiety triggers
from ruling your life. And no, it's not always going
to be easy, but as you've seen from these stories,

(37:35):
it's absolutely possible. So take a moment to reflect on
your own life. What triggers your anxiety, What patterns have
you noticed? What can you do starting today to break
the cycle. The more you recognize and confront your triggers,
the less control they'll have over you. All Right, we've
talked about what anxiety triggers are and heard some real

(37:57):
life stories from people just like you. Now it's time
to get practical, because understanding your triggers is only half
the battle. Once you've identified what sets your anxiety off,
you need to know how to deal with it. And
the good news is there are plenty of tools and
strategies out there to help you manage anxiety triggers effectively. But,

(38:19):
and this is important, this isn't about finding a cure
for anxiety. Anxiety is a part of life. The goal
isn't to eliminate it completely. That's unrealistic. The goal is
to manage it. We want to get to a place
where anxiety doesn't control us and where triggers don't send
us spiraling. So let's dive into some evidence based strategies

(38:39):
and tools that can help you deal with anxiety triggers
in a real, actionable way. Let's start with the gold
standard for anxiety treatment, cognitive behavioral therapy CBT. CBT is
one of the most researched and effective treatments for anxiety,
and it's all about changing the way you think and
respond to anxiety triggers. At its core, CBT operates on

(39:02):
the idea that your thoughts, feelings, and behaviors are all interconnected.
When something triggers your anxiety, it's not just the trigger
itself that's causing the problem, it's how you think about it.
Let's take a work meeting as an example. You might
have an automatic thought like I'm going to screw this up,

(39:22):
which leads to feelings of anxiety, and those feelings might
cause you to behave in a way that reinforces the anxiety.
Maybe you start avoiding meetings or dreading them for days
in advance. CBT teaches you to challenge those automatic thoughts.
Instead of accepting the thought I'm going to screw this up,
you learn to question it is that thought based on facts?

(39:45):
What evidence do I have to support it? What's a
more balanced way to think about this situation. Through CBT,
you learn to replace those anxious, automatic thoughts with more
realistic and balanced ones. This helps break the cycle of
anxiety and make the trigger feel less overwhelming. But CBT
isn't just about thoughts. It's also about exposure. This brings

(40:07):
us back to the idea of avoidance behaviors. Remember how
we talked about avoiding triggers, while CBT focuses on the opposite.
Instead of avoiding anxiety triggers, CBT encourages gradual exposure to them.
The idea is that the more you expose yourself to
a trigger in a safe and controlled way, the less
power it has over you. For example, if public speaking

(40:29):
is a trigger, a CBT therapist might guide you through small,
manageable exposures to speaking in front of others, starting with
just one or two people and gradually working your way
up over time. This exposure helps you build confidence and
reduces the anxiety associated with the trigger. CBT can be
done with a therapist, but there are also self guided

(40:51):
CBT tools out there, including apps and online programs that
walk you through the process. Next up, let's talk about mindfulness.
You've been paying attention to mental health trends in the
last few years, You've probably heard a lot about mindfulness,
and it's not just a buzzword. There's a ton of
research showing that mindfulness can be incredibly effective for managing

(41:14):
anxiety triggers. Mindfulness is all about being present in the moment.
It's about noticing what's happening right now, both in your
body and in your surroundings, without judging it or trying
to change it. When an anxiety trigger hits, your brain
usually starts spiraling into what if scenarios. You're thinking about

(41:35):
the future, imagining worst case outcomes, and your mind is
racing at one hundred miles an hour. Mindfulness helps you
pull back from that spiral. It grounds you in the
present moment, reminding you that right now you're safe. One
of the most effective mindfulness exercises for anxiety is called grounding.
Grounding techniques work by bringing your focus back to your

(41:56):
immediate surroundings, which helps interrupt the anxious thought and reminds
your brain that you're not in danger. Here's a simple
grounding technique you can try the next time you feel triggered.
Five four three two one technique. Look around and name
five things you can see, four things you can touch,

(42:17):
three things you can hear, two things you can smell,
and one thing you can taste. This exercise forces your
brain to foe cuss on the here and now, which
can reduce the intensity of the anxiety. Another mindfulness technique
is deep breathing. When you're anxious, your body goes into
fight or flight mode, and one of the first things
to change is your breathing. You start taking shallow, rapid breaths,

(42:41):
which can make your anxiety worse. Practicing deep, controlled breathing
can help signal to your body that everything's okay. Try
box breathing. Breathe in for four seconds, hold for four seconds,
breathe out for four seconds, and hold again for four seconds.
Repeat this a few times and you'll start to notice
your body calming down, even if your mind is still anxious.

(43:05):
Mindfulness isn't about eliminating anxiety. It's about acknowledging it without
letting it take over. The more you practice it, the
more you can create a mental pause button that allows
you to step back and assess your anxiety trigger with
clarity instead of panic. Three journaling. Another powerful tool for
managing anxiety triggers is journaling. Sometimes anxiety feels so big

(43:31):
and overwhelming because it's all happening in your head. When
you have a hundred anxious thoughts bouncing around, it can
feel like there's no way to make sense of it all.
That's where journaling comes in. By writing down your thoughts
and feelings, you're giving your anxiety a place to go
outside of your mind. One journaling technique that's particularly effective

(43:51):
for anxiety triggers is called thought tracking. Here's how it works.
The next time you feel anxious, grab a notebook or
open a blank document and start writing down what triggered
your anxiety. Then write down the thoughts that came with
that trigger. What was your brain telling you? What were
you afraid would happen. Once you have your thoughts written out,

(44:15):
take a step back and look at them. Are these
thoughts based on facts or are they based on fear?
Are you catastrophizing the situation? Thought tracking helps you see
the patterns in your thinking, which can make it easier
to challenge those automatic anxious thoughts. You can also use
journaling to reflect on your triggers. For example, after you've

(44:37):
been through an anxiety triggering situation, write about how it went,
what did you feel, how did you cope, what worked,
and what didn't. Over time, this reflection can help you
see which strategies are working for you and which ones
might need tweaking. There's something about getting your thoughts out
on paper that makes them feel more manageable, and that's

(44:58):
what journaling is all about taking the overwhelming and making
it tangible. Four lifestyle changes. Now, let's talk about the
role of lifestyle changes in managing anxiety triggers. Because while
we tend to focus on mental and emotional strategies, your
physical health plays a huge role in how you experience anxiety.

(45:20):
One of the most important lifestyle factors is sleep. When
you're sleep deprived, your brain is more reactive and your
anxiety triggers can feel a lot more intense. Getting consistent
quality sleep can make a big difference in how well
you handle anxiety. If you're struggling with sleep, try establishing
a calming bedtime routine, one that helps signal to your

(45:42):
body that it's time to wind down. This could be
something as simple as turning off screens an hour before bed,
practicing some deep breathing exercises, or reading a book instead
of scrolling on your phone. Diet also plays a role
in anxiety management. Certain foods, especially those high in caffeine
and sugar, can spike your anxiety levels. While I'm not

(46:05):
suggesting you cut out coffee or sugar entirely, because let's
be real, we all need our vices, it's worth paying
attention to how certain foods affect your anxiety. For some people,
cutting back on caffeine or adding more whole foods into
their diet can make a noticeable difference in their anxiety levels.
Another key lifestyle change is exercise. I know, I know,

(46:27):
you've probably heard this a million times, but there's a
reason for that. Exercise is one of the best ways
to reduce anxiety, thanks to those magical little chemicals called endorphins.
When you move yo or body, your brain releases endorphins,
which help counteract the effects of anxiety. And you don't
need to hit the gym for hours every day to

(46:48):
see results. Even a twenty minute walk can help lower
your anxiety levels and improve your mood. If you're not
into traditional workouts, try finding a form of movement you enjoy,
whether that's yoga, dancing, hiking, or even playing with your
dog in the backyard. The point is to get moving
and give your brain a chance to reset. Five. Acceptance

(47:10):
and Commitment Therapy. The idea behind Acceptance and Commitment Therapy
ACT is that struggling against your anxiety can often make
it worse. When you fight against anxious thoughts, you're giving
them more power. ACT teaches you to accept these thoughts
and feelings as they are, without judgment and without trying
to control them. Instead of focusing on eliminating your anxiety,

(47:34):
ACT encourages you to focus on what matters most to
you in life, your values, your goals, and the things
that bring you meaning when anxiety triggers hit. AST encourages
you to practice diffusion techniques. Diffusion is all about separating
yourself from your anxious thoughts. Instead of thinking I'm a failure,
AC teaches you to say I'm having the thought that

(47:57):
I'm a failure. This subtle shit helps you see that
your thoughts are just thoughts. They don't define you, and
they don't control you. By practicing diffusion, you can start
to observe your anxious thoughts from a distance, rather than
getting caught up in them. Another core part of ACT
is committed action. This means taking steps toward the life

(48:19):
you want to live, even in the presence of anxiety.
For example, let's say your anxiety trigger is public speaking,
but your goal is to advance in your career. Instead
of waiting for the anxiety to disappear before you take
on a public speaking role, AICT encourages you to take
action despite the anxiety. The idea is that anxiety doesn't

(48:41):
have to hold you back from living a meaningful life.
By accepting the anxiety and committing to actions that align
with your values, you can start to move forward even
when triggers are present. Act is a powerful tool for
managing anxiety because it shifts the focus from trying to
control your anxiety to living life that's rich in meaning

(49:02):
and purpose. It helps you build a different relationship with
your anxiety, one that's based on acceptance, not avoidance. Number six.
Technology and apps for managing anxiety triggers. In today's digital world,
we have access to a wide range of technology and
apps designed specifically to help manage anxiety triggers. And while

(49:22):
technology can sometimes be a trigger in itself, hello social media,
there are plenty of apps that can serve as helpful
tools in your anxiety management toolkit. Let's explore a few
popular options. Headspace. This app is great for practicing mindfulness
and meditation. Headspace offers guided meditations that can help you
calm your mind, reduce stress, and stay present in the moment.

(49:46):
They even have specific programs for anxiety where you can
focus on grounding yourself when triggers hit Calm another mindfulness app.
Calm focuses on relaxation techniques and offers a variety of resources,
including breathing exercises, sleep stories, and guided meditations. It's especially
useful if anxiety triggers tend to disrupt your sleep, as

(50:08):
Calm has a whole section dedicated to helping you wind
down and fall asleep more easily. Wobot Wobot is a
CBT based app that acts as a virtual therapist. It
uses artificial intelligence to guide you through your anxious thoughts,
helping you identify and challenge them in real time. Wobot
also offers tools for practicing diffusion techniques, which can help

(50:30):
you separate yourself from your anxiety triggers. Moodnotes, this app
focuses on journaling and thought tracking. It allows you to
log your moods and track patterns over time, which can
help you identify specific triggers. It also provides tips and
insights based on your entries, helping you reframe negative thoughts

(50:51):
and develop healthier ways of thinking. These app s are
great supplements to other anxiety management strategies and can serve
as quick, accessible resources when you need support on the go.
Seven Community and support networks. One of the most powerful
tools for managing anxiety triggers is the support of community.

(51:12):
Anxiety can feel incredibly isolating, but the truth is you're
not alone. There are millions of people dealing with anxiety
triggers every day, and connecting with others who understand what
you're going through can make a huge difference. Support can
come in many forms, from talking to friends and family
to joining a support group or community forum. Sometimes just

(51:35):
sharing your experience with someone else who gets it can
relieve a lot of the pressure. If you're looking for
more structured support, consider joining an anxiety support group. These
groups provide a space where you can share your struggles,
learn from others, and gain practical advice for managing anxiety triggers.
It can be incredibly validating to hear that others are

(51:58):
going through similar challenges, and you might pick up a
few strategies that you hadn't considered before. If in person
support groups aren't an option, there are plenty of online
communities where you can find support. Websites like Reddit have
entire forums dedicated to anxiety where people share their stories,
ask for advice, and offer encouragement. Of course, it's important

(52:22):
to find communities that are positive and supportive rather than
those that might feed into your anxiety. The key here
is to build a network of people who understand anxiety
and can offer support in a way that feels right
for you. And let's not forget about professional support. If
anxiety triggers are significantly impacting your life, working with a

(52:44):
therapist or counselor can be a game changer. A therapist
can help you explore the root causes of your triggers
and work with you to develop strategies for managing them effectively.
Sometimes having that professional guidance can make all the difference
when it comes to dealing with particularly difficult triggers. Number
eight Medication and anxiety management. For some people, medication can

(53:08):
be an essential tool in managing anxiety triggers, especially when
anxiety becomes overwhelming or persistent. While medication isn't a magic
bullet and isn't the right solution for everyone, it can
offer significant relief when used alongside other strategies like therapy, mindfulness,
and lifestyle changes. Let's break down the most commonly prescribed

(53:30):
medications for anxiety and explore some emerging options on the horizon.
SSRIYS selective serotonin reuptake inhibitors. The first type of medication
often prescribed for anxiety is selective serotonin reuptake inhibitors ssriys.
SSRIs are typically the first line treatment for anxiety disorders

(53:50):
because they're effective, generally well tolerated, and carry a lower
risk of addiction compared to other types of medications. SSRIs
work by increasing levels of serotonin, a neurotransmitter that helps
regulate mood. Anxiety can sometimes be linked to low levels
of serotonin, so increasing its availability in the brain helps
many people feel calmer and more emotionally balanced. Some common

(54:13):
SSRIs include prozac, fluoxetine, zoloft, certralene, lexapro, stalopram, paxel, peroxetine, selexa, cytoloprem.
SSRIs usually take a few weeks to start working, and
it's important to continue taking them as prescribed even if
you don't feel immediate relief. They're generally considered safe for
long term use, and many people find that they help

(54:35):
manage both anxiety and depression. However, like any medication, SSRIs
come with potential side effects, including nausea, insomnia, fatigue, and
in some cases, sexual dysfunction. It's important to work with
a healthcare provider to find the right SSRI and dosage
for your unique situation. SNRIs serotonin nor epinephrine reuptake inhibitors.

(54:57):
Another common class of medications for anxiety is serotonin nor
epinephrine reuptake inhibitors riyes. While SSRIs focus primarily on serotonin,
snri's work by increasing the available ID of both serotonin
and nor epinephrine in the brain. Noropinephrine is another neurotransmitter
that's involved in regulating mood and anxiety. SNRIs can be

(55:19):
particularly helpful for people whose anxiety is linked to physical
symptoms like muscle tension or chronic pain, as noropinephrine can
influence the body's pain response. Some commonly prescribed SNRIs include
effects or venlafaxine, symbalta, douloxetine, prystic desfnlofaccine. Like SSRIs, SNRIs
take a few weeks to start working, and they also

(55:40):
come with potential side effects such as increased blood pressure, nausea, headaches,
and sometimes dizziness. One of the key benefits of SNRIs
is that they not only target anxiety, but are often
used to treat coocurring depression and pain conditions. Making them
a versatile option for people dealing with multiple symptoms. Other
medications wellbutrin and atypicals. Now let's talk about wellbutrin bupropion,

(56:07):
which falls into a different category of medication and works
in a unique way compared to SSRIs and SNRIs. Unlike
the serotonin focused medications, wellbutrin primarily targets dopamine and norepinephrine.
It's often prescribed for depression, but some people with anxiety,
particularly those with cooccurring depression or ADHD, find that wellbutrin

(56:29):
helps manage their anxiety symptoms as well. One of the
benefits of wellbutrin is that it doesn't typically come with
some of the more common SSRI side effects, such as
weight gain or sexual dysfunction. In fact, some people experience
the opposite. Wellbutrin is sometimes associated with weight loss and
increased energy. However, because it can be stimulating, it's not

(56:51):
always the best fit for people whose anxiety presents as
hyper arousal or restlessness, as it might exacerbate those symptoms.
Dat said, for people with low energy, fatigue or brain fog,
well buttrin can be a game changer. Other medications that
don't fit neatly into the SSRI or SNRI categories include

(57:12):
bus barone commonly known as buspar which is often used
to treat generalized anxiety disorder GAD. Bus Barone works by
influencing serotonin receptors, but does so differently than SSRIs. It's
generally considered to have fewer side effects and less risk
of dependence compared to benzodiazepines, making it a solid option
for long term anxiety management. Benzodiazepines and beta blockers. While SSRIs, SNRIs,

(57:38):
and other medications are used for long term anxiety management,
there are also medications designed for short term relief. Benzodiazepines
like xanax, adavan and klonopin are fast acting medications that
can provide immediate relief in moments of acute anxiety, like
during panic attacks or when facing a particularly stressful situation.
They work by enhancing the effect of a neurotransmitter called GABBA,

(58:02):
which has a calming effect on the brain. While benzodiazepines
are highly effective, they come with a high risk of
dependency and are typically only prescribed for short term use
or occasional as needed situations. Then there's the category of
beta blockers, such as propranolol, which are often used to
manage the physical symptoms of anxiety. Beta blockers don't directly

(58:25):
impact your thoughts or emotions, but they help with symptoms
like rapid heartbeat, shaking, and sweating, symptoms that can make
anxiety feel even more overwhelming. They're particularly helpful for situational
anxiety like performance anxiety or public speaking, where the physical
symptoms of anxiety are the main problem. New and emerging

(58:46):
medications for anxiety now, let's shift our focus to the
future of anxiety medication. Researchers are constantly working to develop
new treatments that are more effective and come with fewer
side effects. Unpromising area of research is ketamine. Originally developed
as an anesthetic, ketamine is now being studied for its

(59:07):
potential to treat severe depression and treatment resistant anxiety. Ketamine
works very differently from SSRIs or SNRIs. It acts on
the brain's glutamate system, which is involved in regulating mood
and cognition. Early studies have shown that ketamine can prove id,
rapid relief from anxiety and depression, sometimes within hours, making

(59:29):
it a potentially life saving option for people who haven't
responded to traditional treatments. Another exciting area of research is
the development of medications that target the endocannabinoid system, which
plays a role in mood regulation, stress response, and anxiety.
While there's still much to learn about how this system works,

(59:49):
cannabodiole CBD, a compound found in cannabis, has shown promise
in reducing anxiety symptoms without the psychoactive effects of THHC.
Some studies suggest that CBD may help reduce social anxiety,
generalized anxiety, and even symptoms of PTSD. In the future,
we may see more medications developed specifically to target the

(01:00:10):
endocannabinoid system as a new way to manage anxiety. Finally,
researchers are also exploring psilocybin, the active compound in magic mushrooms,
as a treatment for anxiety, particularly in people with end
of life anxiety or treatment resistant conditions. Psilocybin works on
the brain serotonin system, but in a way that's different

(01:00:31):
from SSRIs. Early research suggests that it could help people
gain new perspectives on their anxiety and reduce their fear responses.
While these treatments are still in the experimental stages, the
research is incredibly promising and we could see them becoming
more widely available in the future finding the right medication
for you. With so many options, it can feel overwhelming

(01:00:55):
to figure out which medication, if any, is the right
fit for you. Important thing to remember is that finding
the right medication often involves trial and error. What works
for one person might not work for another, and that's okay.
Work closely with your health care provider to monitor your
symptoms and adjust your treatment plan as needed. It's also

(01:01:17):
crucial to remember that medication is just one part of
the puzzle. For most people, the most effective treatment for
anxiety includes a combination of medication, therapy, and lifestyle changes.
And while new medications and treatments are constantly being developed,
the goal remains the same to help you manage your

(01:01:37):
anxiety in a way that works for you. So whether
you're considering an SSRI, an SNRI, or exploring emerging treatments,
know that there's hope and there are options out there
that can help you feel more in control of your
anxiety triggers. Putting it all together a personalized approach. So
we've covered a lot of ground CBT, mindfulness, ACT, lifestyle changes, journaling, apps,

(01:02:02):
support networks, and medication. What's important to remember is that
there's no one size fits all solution for managing anxiety triggers.
What works for one person might not work for someone else.
The key is to experiment with different tools and strategies
until you find what works for you. Maybe journaling helps
you process your thoughts, or maybe mindfulness is more effective

(01:02:25):
for keeping you grounded when a trigger hits. Maybe you
find that CBT is your go to tool, or maybe
a set resonates with you more deeply. The goal isn't
to find a magic cure. It's to build a toolbox
of strategies that you can use when anxiety triggers strike.
And the more tools you have at your disposal, the
more resilient you'll become. It's all about empowerment. You might

(01:02:49):
not be able to eliminate anxiety triggers completely, but with
the right strategies, you can reduce their power over you.
So take a moment to reflect on what you've learned today.
Which of these tools or strategies resonates with you. What
can you start practicing today to take back control from
your anxiety triggers. You've got this one step at a time.

(01:03:11):
You're moving toward a place where anxiety doesn't control you,
and that's something worth celebrating, and that brings us to
the end of another deep dive into the chaotic world
of anxiety, this time focusing on those sneaky little devils
we call anxiety triggers. If you've stuck with me this far,
then congratulations. You're already doing the hard work of recognizing

(01:03:33):
and understanding your own triggers. Because let's be real, recognizing
them I it's half the battle. Anxiety is relentless, and
triggers can feel like they come out of nowhere. But
when you start paying attention, you can start to see
the patterns. You can start to take control. We've covered
a lot today. We kick things off by breaking down

(01:03:55):
the basics of what anxiety triggers are and how they
can manifest in our everyday life. Whether it's social situations,
work pressure, family gatherings, financial stress, or even just our
overactive imaginations. We all have things that set our anxiety off.
But knowing those triggers is a game changer. It's like
being handed a map in the middle of a jungle.

(01:04:17):
The jungle is still there, but now you know where
the danger zones are and you can start to navigate
them without falling into a pit of panic. Then we
heard from people just like you. We shared stories from
Sarah James, Emma Molik, and Maya stories of real life
anxiety triggers and how they face them head on. Maybe

(01:04:37):
you found a bit of yourself in those stories, or
maybe you learned something new about how others handle the
same types of triggers that you're dealing with. Either way,
those stories remind us that we're not alone in this.
Everyone has their own triggers, their own battles, and their
own way of coping. But the important thing is that
we can cope. We don't have to be at the

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mercy of our anxiety triggers forever. After the stories, we
got into the tools and strategies that can help you
manage your triggers, everything from cognitive behavioral therapy CBT to
mindfulness and grounding techniques. We talked about journaling, lifestyle changes,
and how simple practices like deep breathing or focusing on

(01:05:20):
the present moment can make a huge difference when anxiety hits.
We also explored the role of medication, whether it's SSRIs, SNRIs,
or even new in emerging treatments like ketamine or CBD.
Medication can be a helpful tool in the Anxiety Management Toolkit.
But remember it's just one piece of the puzzle. There's

(01:05:41):
no one size fits all solution to anxiety triggers, and
it's important to find what works best for you. Maybe
it's therapy, maybe it's mindfulness, maybe it's medication, or maybe
it's a combination of all three. The key takeaway here
you don't have to tackle anxiety on your own, and
you don't have to do it perfectly. Managing anxiety triggers

(01:06:02):
is a process. It takes time, patience, and a willingness
to experiment with different strategies, So don't beat yourself up
if one method doesn't work right away, or if you're
still figuring out what your triggers even are. You're doing
the work and that's what matters at the end of
the day. Anxiety doesn't define you. Your triggers don't define you.

(01:06:24):
You are more than your anxiety, and with the right tools,
you can navigate it without letting it run the show.
As always, I want to hear from you what resonated
with you today? Did you identify any new triggers or
maybe try a strategy that worked for you. Hit me
up on social media, send me an email, or share
your story in the comments, because this conversation doesn't end here.

(01:06:48):
We're all in this together, and the more we share,
the more we help each other out. So until next time,
remember anxiety is tricky, but it's not unbeatable. You've got this,
and we've got each other other