Anxiety often feels random. One minute you are fine, the next you are spiraling. But it is rarely random. It is a Pattern. Triggers are the inputs; anxiety is the output. If you can change the input, you change the outcome.
Therapists are great at finding these, but you can do the groundwork yourself for free.
The "HALT" Protocol
Before you analyze deep trauma, check your biology. Are you:
- Hungry? (Low blood sugar mimics panic).
- Angry? (Unexpressed frustration).
- Lonely? (Isolation increases threat perception).
- Tired? (Sleep deprivation destroys emotional regulation).
Fix the body first. 50% of "anxiety" is just a physical need screaming for attention.
The "ABC" Log
Keep a small note on your phone. When you feel a spike of stress, log:
- A (Antecedent): What just happened? (e.g., "Got an email from Boss").
- B (Behavior): What did I do? (e.g., "Ate a donut, procrastinated").
- C (Consequence): How did I feel after? (e.g., "Guilty, more anxious").
After 3 days, look for the Antecedents that repeat.
The "Sunday Night Blues"
Common trigger: Transitions. Moving from "Weekend Mode" to "Work Mode" often triggers dread. The Fix: Create a bridge routine. Plan something fun for Sunday evening so you aren't just waiting for Monday.
Sensory Overload
Common trigger: Noise/Light. Do you snap when the TV is loud? You might have sensory sensitivity. The Fix: Create a Calm Space.
Conclusion
You are not "crazy." You are a biological machine reacting to stimuli. By identifying the buttons that launch your anxiety, you can start to build covers over them.
Try This Today: Next time you feel anxious, ask: "Am I Hungry, Angry, Lonely, or Tired?"
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