Catching Anxiety and Engaging It Early

Anxiety can be a daunting experience, often intruding upon daily life in disruptive ways. When left unaddressed, it can escalate into what many describe as an “attack.” The key to managing anxiety lies in catching it early, before it has a chance to take hold.

Recognizing Early Warning Signs is the key to intervening early. Increasing awareness of your early signs of anxiety is the first step in managing anxiety. By becoming attuned to the early warning signs, you can take proactive measures. These signs might manifest in your mind, body, or behaviours. Common indicators include:

- Physical Symptoms: Rapid heartbeat, shallow breathing, upset stomach, or muscle tension can signal the onset of anxiety.
- Cognitive Changes: Thoughts may race, become negative, or spiral into worst-case scenarios.
- Behavioural Shifts: You might notice changes in your routine, such as avoidance of certain situations or increased irritability.

Management of anxiety may change depending on the situation and having a variety of strategies you can rely on is helpful with managing the experience and bringing yourself back to a more comfortable state of being. Having a toolbox of strategies ready to deploy can help you manage anxiety effectively. Here are some techniques to consider:

1. Mindfulness and Meditation: Engaging in mindfulness practices can help ground you in the present moment, reducing anxious thoughts.
  
2. Deep Breathing Exercises: Focused breathing can calm your nervous system and help alleviate physical symptoms.

3. Journaling: Writing down your feelings can provide clarity and help you process your emotions.

4. Physical Activity: Regular exercise can significantly reduce anxiety levels and improve mood.

5. Seeking Support: Don’t hesitate to reach out to friends, family, or a professional counsellor. Sharing your feelings can lighten the burden.

Curiosity is also your friend when anxiety is present, cultivating curiosity allows for you to pause when you feel anxiety creeping in.  In this moment to be curious about what is happening in a compassionate and non-judgemental manner. Ask yourself questions like: What am I feeling in my body? What thoughts are swirling in my mind? How are my behaviours changing? This curiosity can transform anxiety from a daunting presence into an opportunity for self-exploration.

By catching anxiety early and employing these strategies, you can effectively manage it and prevent it from escalating into an “attack.” Remember, awareness and proactive engagement are your best allies in navigating anxiety.