Avoiding And Addressing Anxiety Triggers To Take Care Of Your Mental Health

Mental health deals with how people perceive and cope with their situations. Anxiety, which is one of the most common mental health disorders, can be crippling in a way that prevents you from doing the usual tasks. It restricts you from feeling things in dread of proving your worries correct.

One way to address anxiety disorders is through counseling and therapy—both of which teach you how to conquer and control your thoughts and emotions.

However, anxiety attacks can creep up on you anywhere and at any time. It can be unpredictable and inevitable at times, so it helps to master your triggers to take control of your mental health. Triggers are different for everyone, and it would be helpful to identify which induces anxiety for you. Knowing your triggers will help you understand how to avoid them.

Here are some examples of possible triggers and how to avoid and deal with them.

Conflict And Stress

The body releases adrenaline in short bursts of emotion and can result in anxiety attacks. Conflict can be one of the causes of sudden bursts of emotion. Avoid situations that arise to high intensities of disagreements by learning of healthy conflict resolutions.

Conflict can also escalate and become a stressor for you. And stress, by itself, can already be an anxiety trigger. Strive to stay away from stress as much as possible. However, stress can be hard to avoid when it has become chronic or deeply embedded in your daily routine.

Practice healthy coping mechanisms such as taking breaks between work tasks, doing a hobby you love, and enjoying quiet time. Your counselor can also provide you with personalized tips on how to deal with your stressful situations. 

Public Events

Often, pressure comes with activities involving other people you are uncomfortable with. Public performances can sometimes excite the voices inside your head. Although nerves are good to keep you grounded, too much pressure can only lead to fear of public humiliation and performance anxiety.

To prepare for nerves during the performance, seek help and support from your friends, colleagues, and loved ones to drown out the voices in your head.

Social events and gatherings can also cause anxiety attacks. When you feel the need to take a breather, try to move away from large crowds. If your situation permits, you can take a step back from invitations. However, if it is not possible, It will be helpful to bring someone with you, whom  you trust and are comfortable with. 

Negativity Towards Self

You also have to evaluate how you view and think of yourself. Negativity towards yourself may stem from irrational thoughts such as overgeneralizing and filtering. Setting ‘shoulds’ and having an all-or-nothing approach to situations also heighten catastrophic thinking. These could all lead to repetitive behavior resulting in anxiety attacks.

Learn how to think healthily by changing your perspective and adopting better practices. It may take some time, but with enough practice and support from your counselor or therapist, healthy thinking will naturally start occurring for you. Start by being kind to yourself the way you are kind to other people. Setting realistic goals and expectations for yourself also helps.

Food Intake

Your nutrition can considerably affect your mood. Skipping meals can lead to lower blood sugar, leading to jittery hands or trembling sensations in your body. These symptoms can sometimes escalate to full-blown attacks. Ensure that you eat on time and eat enough, balanced meals to avoid feeling symptoms of anxiety.

Drinking lots of water can also keep you healthy and avoid panic attacks. Caffeine and alcohol also induce anxiety for some people, especially to those with social anxiety. Opt for decaffeinated alternatives to help you evade anxiety while coping with a busy schedule.

Certain medications, such as birth control medications, may also trigger anxiety. Discuss your medication’s side effects with your doctor. Doing this would enable them to give you a prescription that fits both your physical and mental health. 

Personal Triggers

These triggers are harder to recognize because they are dependent on situations and experiences. This type can be in the form of songs, memories, scents, and other sensory details. It may not be easy to notice these triggers yourself because they can often target the subconscious.

Your triggers may also be found in everyday happenings, making it harder for you to avoid them. To address these kinds of stimuli, you must first identify them with your therapist or counselor. Keeping a journal will also help you keep track of anxiety attacks and possible triggers. As soon as you determine them, you will be able to avoid them or address them, even when they come unexpectedly.

Seek Professional Help

Most of these situations are avoidable once you learn that they indeed trigger your anxiety. However, avoiding them is only a short-term solution. To arrive at your destination of self-actualization and mental health stability, you must continue to strive to be better.

Find yourself a mental health professional to guide and support you through your journey. Counseling and therapy will provide you with the necessary tools to help you handle your triggers and anxiety attacks.

Once you can recognize your triggers, you can easily prepare for their impact beforehand. With the right tools, support, and mindset, you will no longer be a slave to your triggers; you will be the master that controls them.

6 Stress Relieving Activities You Can Do With Your Family

Our everyday life responsibilities and activities may tire us. Going to work, studying, and house chores, among others, are some of these daily tasks that can quickly build stress in the family members. So, it essential that we do something to take off some of the stress before it burns us. Schedule a regular family time for relieving these stresses and have fun with the gang.

Here are seven stress-relieving activities that you can do with your family! 

Get Active

Being physically active has been known to affect a person’s overall health significantly. So why don’t you start dedicating days in a week to exercise with your family?

Find a routine that works for every member of the gang. Whether you wanted to run or walk around the block or in the park – what’s important is that you are doing what suits the members of your family. Because a trip to the doctor for twisting a joint is not a stress-reliever, but a stress-inducing experience. 

And if you don’t want to go outside, there are physical activities that you can do at home too!

Dancing is another way to get active at home. Not only is it an enjoyable activity, but it is also suitable for sweating out. It does not cost much too as you only need some music and music player and then you start busting sweet moves with your family! And if you cannot choreograph your own steps, the internet has plenty of tutorials that you can follow and jive to when dancing. 

A safety reminder, though – always warm up before exercising and cool down after to prevent injuries.

Do Arts And Crafts

If you want a more quiet and sit-down activity, then go crafting. You can learn to knit with the family and create scarves for each other! You can also challenge yourselves and knit a big blanket that fits all of you, for the upcoming cold days. 

Don’t like knitting? Try painting or drawing. You can sketch each other and hang up the creative outputs on the wall. You may find out that one of you is the next Da Vinci or Picasso. You may also do it together by painting a mural on one of your walls! The good thing about doing this activity is that you can also let your toddler participate with you. So all the gang can have fun and relax.

Want more challenging activities for older kids and teens? Get the hammer and nails and start building things that you need at home – tables, chairs, and cabinets, too name a few. Just remember to exercise caution when using the saw or hammer to prevent accidents.

Prepare Meals Together

Another relaxing activity that you can do with your family is cooking! Teach your children how to cook and have extra help in the kitchen while preparing lunch or dinner. These recipes are easy to do at home and are healthy too.

Not only is cooking a tremendous stress-relieving activity, but it is also an excellent sensory experience for your family. It also lets you practice concentration and mindfulness because you need to get your measurements right for a delicious meal.

Kids will also definitely enjoy helping you bake, especially since they get to grab a few chocolate chips along the way. And they get to practice their fine motor skills by helping you knead and shape your dough for cookies. 

Start Cleaning

Do you know that cleaning relaxes your mind? The primary reason is that clutter can be stressful. Not knowing where to find what you need or seeing piles of laundry strewn around the house harms your health. Being busy all the time may also make it difficult to clean the house. But doing it with your family will make it easier to finish the job. Ridding your homes of mess can easily elevate your mood. 

Another reason cleaning is a great stress-reliever is that it is a physical activity too. You will need to walk around the house, pick stuff up, mop, sweep, and wash, so you are always moving your body. So if you don’t like jogging or running, get the broom or the vacuum and start cleaning your home with the family.

Practice Gratitude

Another sit-down stress-relieving activity that you can do with the family anytime, anywhere, is practicing gratitude. You can easily do this over dinner or when you are just lounging in the living room. Every member takes turns, saying what they are thankful for or what the highlights are of their day or week. Gratefulness can make you more resilient to stress and significantly reduce the worries you feel every day.

Start Laughing Together

Do you know that there is such a thing called laughter yoga? And what you do is literally laugh yourself off while doing activities.

The thing about laughter that most people do not know is that it is a good exercise for your body. A hearty laugh contracts your abdominal muscles and boosts blood flow. It also reduces pressure and improves the immune system. And it is an excellent family activity that you can at home to relieve stress.

And if you don’t find laughter yoga funny, then try other activities that can promote laughter in the family. As Sherrie Bourg Carter Psy.D. puts it, “Laugh hard and as frequent as possible. Watch comedies, read funny books. Share funny experiences. Go see your favorite comedy actor. Create your own comedy evening with friends. Surround yourself with funny individuals. It will lift your spirits, reduce your stress, and boost your energy.”

Stress impacts the way we deal with the people around us, especially within the family. So find some time to spend together and try these stress-relieving activities that are good for the body and your family!



Channeling Pandemic-Induced Anxiety To Wiser Activities

I felt scared for my best friend’s well-being when I found out that she had barely left her bedroom after hearing about the COVID-19 pandemic on the news. I did not know it at first, even though we talked over the phone several times. Luckily, her mother called me and asked if I could help coax her daughter out of the room.

When I chatted with my best friend, she told me that the pandemic was causing her anxiety to flare up. Merely thinking of it made her too helpless, to the extent that all she wanted to do was stay in bed.

I would have comforted my best friend with a long hug on that day, but visiting family and friends was not allowed. So, I encouraged her to channel this pandemic-induced anxiety to be able to do the following:

Stay At Home

The primary activity that I can suggest is staying at home. I know that it is already a requirement in widely affected cities or countries, but not everyone seems to heed this advice. 

Just today, for instance, I looked out of my window and saw a few moms huddling together at a park in front of my house. Their kids were also present, playing with each other. 

If you can channel your fear of catching the coronavirus into stopping yourself from stepping out like those folks, that will be perfect. 

Get Groceries Online

The grocery store is perhaps one of the scariest places in an anxious person’s eyes during a pandemic. Imagine, different kinds of people enter its doors daily. The guards may use a thermal scanner to check everyone’s temperature before going in, but it is no guarantee that none of them carries the coronavirus. After all, some patients are asymptomatic, so their temperature may be the same as yours.

Since your anxiety is justifiable, you can avoid going to the store and getting hungry by ordering your supplies online. Some grocery owners have created websites and started delivering orders at customers’ doorsteps since the outbreak occurred. You may try and virtually pay for the items so that you won’t need to meet the delivery folks outside. 

Keep Your Mask On

Has your boss asked you to return to work, and you have no choice but to leave the safety of your home? The request may not sit well with you, but it may be unwise to say ‘no’, especially if your superior argue that you won’t need to use public transportation.

Despite the latter, you should remember to wear a mask and keep it on while you are out of the house. Try not to take it off even when you are at your desk or everyone claims to be coronavirus-free. There is no harm in becoming overprotective of yourself at this time.

Wave At People In Greeting

It is common for individuals to shake hands, hug, or kiss each other’s cheek in greeting. None of them are unavoidable, whether you are around loved ones or clients. You want to show them how friendly and approachable you are by doing so.

However, since the coronavirus outbreak continues to threaten all of us, people may not mind if your courteousness stops at waving at them. It is best to do it at least two meters away from them so that even a tiny drop of saliva won’t reach you if it flies out of their mouth.

Final Thoughts

The vaccine that we are all waiting for may not come until next year. In the meantime, feel free to use your anxiety to shield yourself from potential sources of coronavirus. 

Good luck!

Anxiety Is A Chronic Problem

The 2019 Anxiety Conference opened up the eyes of all the participants. Did you know that 6.8 million Americans have GAD or General Anxiety Disorder? About 6 million have panic disorder. These numbers were reported by ADAA or Anxiety and Depression Association of America just this May 2020. It is an alarming number. That means people are living their day to day lives with worries and fears that are not supposed to be happening. Can they control it as the ultimate question?…

Dealing With Anxiety Amid A Pandemic

Getting diagnosed with an anxiety disorder does not mean that your life becomes easy. Yes, you have a name that sums up all the emotions that you have been feeling all these years, but it cannot get rid of them anytime soon. Besides medication, you can only depend on therapy sessions to be able to function like a regular person.

Now, things have gotten a little tricky for me ever since everyone has been advised to stay at home because of the COVID-19 outbreak. A lot of businesses have been forced to shut down for a while, including my digital marketing agency. I cannot visit my family in another state due to travel restrictions, so I feel lonely at home. Worst of all, I cannot meet my therapist in person because she has moved to a family ranch in Montana since the government has announced the home quarantine policy.

My anxiety level had gone overboard, and I found it challenging to turn off my brain during the first few days of self-isolation. However, I woke up one day with the realization that I already know how to handle my emotions now more than ever. My therapist cannot continue helping me due to the circumstances, but I have gone to therapy long enough to remember what I should do whenever my anxiety attacks. While it has taken me a few more days to get over it, I no longer feel anxious about the coronavirus as much as before.

Here is how I have dealt with anxiety amid a pandemic.

Stay Away From The News
Tuning in to the news channels is vital to understand everything that you can do to prevent COVID-19 from spreading. The reports can also give you an idea of how long you need to remain isolated in the house. There is no other way to go around it—not until the experts can create an effective cure for the patients.

Despite the significance of being in the know, hearing updates about the pandemic often is not ideal for an anxious brain. What I have decided to do, therefore, is to choose one day every week when I will get the news. I prefer reading articles more than listening to news anchors on TV so that I can pick what pieces of information I can absorb.

Clean The House
I have never cleaned my house as thoroughly as I have done over the last few weeks. Every morning, I would get my rag and disinfecting solution to scrub my window ledges, doors, and doorknobs. I would also vacuum the rooms every other day, although dust does not collect on the floor too much these days. Even the walls have been washed and disinfected, and I have been able to organize my closet.

Has cleaning helped dampen my anxiety? Yes, of course. I find that there are so many chores I can do around the house daily. The time goes by unnoticed when you are cleaning everything as if you have guests coming over later that day. I don’t mind the task at all since cleaning has become my exercise and helped distract me from my negative thoughts.

In Conclusion
Admittedly, my techniques are not 100% foolproof. Some days, I still don’t want to leave my bed or turn on the TV, afraid to hear new details about the pandemic. But then again, I try to remind myself that being anxious won’t help me survive through these odd times.

While my anxiety may never go away, at least two things can keep me from dwelling too much in my head amid a pandemic. That’s more than I can ask for, I must say.…

Anxiety And Cancer

It is a good thing I came with my dad on that 2017 Anxiety Conference for people with testicular cancer. I learned something in that conference that I think no layman person can explain to my dad or to me. He survived testicular cancer in 2017, and he has been cancer-free for years now. What was difficult for him over the years, which was much more challenging to overcome than cancer, was his mind. He was plagued by “cancer of the mind,” as I call it back then. Oh, yes. He had anxiety. And who would not be anxious? He had cancer!…

10 Things You Should Know If Your Partner Has Anxiety

Overcoming anxiety is a great challenge. Persons with such condition cannot do this alone. They need all the support and understanding from the people around them. And as a partner of a person with such state, the spotlight will immediately turn to you. Below are some facts about anxiety that you need to know:


If You’re Going To Battle, Then Know Your Enemy.


It is a universal fact that the battle against anxiety can be stressful, especially if your partner is the one involved. In this case, as the partner of a person with anxiety, you should ascertain your capabilities, strengths, and limitations. Be honest with yourself. Ask yourself if you can go through with the ordeal.


Sometimes, There Is Nothing You Can Do. Accept It.

You need to accept the fact that when anxiety takes its toll on your partner, there’s nothing you can do about it. You just have to let it be. Frustration and even resistance to the fact may come in, but fighting against it is useless. You have to accept the fact that you can do nothing about it. All you can do is be there for your partner. “Partners may find themselves in roles they do not want, such as the compromiser, the protector, or the comforter,” says Kate Thieda, MS, LPCA, NCC.


Learn Everything You Can About Your Partner’s Condition.


You can deal with anxiety effectively if you learn enough about it. Do research and talk to mental disorder professionals for further insight about the condition.


The Worst Thing You Can Do Is Shame Your Partner For Being Anxious.


“People who struggle with anxiety may show it in different ways,” says Helen Odessky, PsyD. With that, avoid making statements that may put your partner’s anxiety condition as though it is not a serious mental health issue. This will not only upset him but it can also trigger the anxiety as well.


Your Partner Doesn’t Need Constant Reminding Of The Burden Brought About By His Or Her Condition.


Though anxiety can trigger frustration and despair within the household, still, as a partner of a person who has the condition, you should not make the burden known to him. If such idea comes to his knowledge, he may not take it nicely and lead to another anxiety attack.


A Backup Plan Will Help Your Partner Feel Safe.


Always ready yourself on how to deal with your partner whenever the attack takes place. This is especially necessary for public areas. Your backup plan must be low-key and not apparent to others. The important thing is to keep your partner from prying eyes, make him or her feel safe, and maybe, just go home.


Do Not Speak About Your Partner’s Anxiety Unless You Have Permission.


Do not discuss the condition to anyone unless you are allowed to do it. Anxiety is a mental disorder and people have different perceptions when it comes to this topic. It is better not to discuss your partner’s issues, especially to other people.


Sometimes, You Will Be The Trigger. Do Not Take This Personally.


Since you two are living in the same household, there is a great chance that you will be the cause of his trigger. Instead of taking this negatively and riding with the situation, it is best that you calm down. Times like this, it is the anxiety talking, not your partner. Let it go. “Even in the most loving relationships,”  Carolyn Daitch, PhD says, “if one partner has anxiety, it can really strain the relationship and dampen the trust and the intimacy, and it can make for frustration when neither gets their needs met.”


Managing Anxiety Takes Time And Practice. Your Patience Is Much Appreciated.


The anxiety treatment process goes a long way. Therefore you have to support and assist your partner through the whole journey patiently.


Never Forget That Your Partner Loves You.


Despite everything, make sure that your partner will feel your warmth and love. This will assure him that no matter what, he has someone to turn to especially when the situation gets tough.


Successful anxiety condition treatment has to do with the support of the affected person’s significant other, immediate family, and real friends. These people do not need other’s persecution; they need understanding and compassion. And as a significant other, it is your initial job to provide that for your partner.…

Relationship Anxiety: Causes Of Anxiety (Part 1)

“It is important to note that everyone has some relationship anxiety, and that’s to be expected,” reiterated Dr. Amanda Zayde, a clinical psychologist at the Montefiore Medical Center. When anxiety strikes you and your partner, expect that things in your relationship will turn upside down. This disorder will not only change your partner but the unity and intimacy between the two of you. Numerous couples have separated ways because of anxiety, and this doesn’t have to happen to you too. You and your partner can overcome anxiety if you work together hand-in-hand and talk things through. However, before anything else, you need to equip yourself with knowledge about anxiety and its potential effect on relationships.


Causes of Anxiety In Relationships


There are numerous risk factors in the relationship that can contribute to relationship anxiety. The intensity of the condition will depend on what has caused it. Sometimes, it’s because of something big or even something unnoticeable but a core entity in your relationship. An example is what Dr. Fran Walfish, Beverly Hills child, parenting, and relationship psychotherapist said: “separation anxiety, or the worry that your partner is going to leave you when he or she gets angry with you — fear of abandonment — is one of the most common causes of anxiety in relationships.”


Below are some of the commonly identified factors that correlate to having an anxiety disorder.


Loss Of Trust In A Relationship


Being uncertain to possible future relationships can cause anxiety. People with bad experiences regarding relationships tend to distance themselves from the idea, avoiding forming relationships altogether. When they are finally in a relationship, they can’t help but create scenarios that might happen and ruin the relationship. They have this fear that the previous incident will happen again. As to what Alana Barlia, LMHC says, “anxiety can cause strain on a relationship, and often will if it is not treated properly.”


Loss Of Trust: General


Once trust is broken, you will indeed have a hard time building it back up. Not only does it affect the unity between you and your partner, but also with your other relationships. All you think about is the lost trust in your significant other, which quickly takes over you, affecting the way you live your life and your daily routines.


Walking On Eggshells


Getting into fights with your partner most of the time will not only scar you emotionally or even physically, but will also bring you anxiety. Since conflicts occur that often, every time you see your partner, the gears in your mind will immediately turn and the fight or flight senses will kick in. Instead of ironing out the wrinkles in your relationship, you’re more focused on avoiding them.




A struggling relationship consists of fighting, broken trust, regrets, and so many more. In conflicts like these, it’s easy for negativity to take place. No matter how much both parties try to ignore it, in one way or the other, that negativity will keep them pondering.




Stress is one of the main reasons why anxiety may surface. It may come from relationships, work, or just any factor that can trigger restlessness, like the bills or even the children. Being stressed all the time turns any person into someone they are not. Acquiring an anxiety disorder is a typical result of such stress.


Anxiety Manifestations


Below are the typical signs of anxiety:


  • Unable to sleep
  • Shaking
  • Tensed muscles
  • Depression
  • Sweating


Anxiety is a pain, primarily when it negatively affects your relationship with loved ones. As I mentioned above, relationship anxiety can come in all shapes and forms and can be influenced by some risk factors. However, I believe that anxiety shouldn’t take over your life and chain you away from connecting with others, especially with your partner. In my next post, I will be providing possible solutions to relationship anxiety.


Relationship Anxiety: Causes Of Anxiety (Part 2)

In my previous blog post on relationship anxiety, I gave risk factors or causes that contribute to stress in relationships. Whether they’re big or small, numerous elements can taint and break the connection between you and your partner. However, there are still many ways to lessen the anxiety in your relationship. As I have promised before, I will expound on solutions to relationship anxiety.


How To Stop Relationship Anxiety

Relationships can be complicated at times. Before you make your decision on how to deal with your complicated relationship, ask yourself the following:


  • Is the relationship worth fighting for?
  • Can you change yourself for the sake of the relationship?


The first question is probably the most common question people in a bad relationship ask themselves. Looking for the answer to this question can be very difficult, with the quality of your relationship right now, but you need to be honest and sincere. Because according to a licensed clinical expert, Noah Clyman “the biggest misconception about anxiety is that it’s to be feared and avoided at all costs.”


The second question is a tough one. You need to accept the fact that you have no control over other people, especially your significant other. You cannot change them for your sake or the relationship’s. The only person you can change is you. So ask yourself: What do I need to do? How can I make things better for myself?


Ways To Control Relationship Anxiety


The only way to save your relationship is to control your anxiety and aim for overall healing. Below are some tips on how to successfully get over relationship anxiety.


Exercise And Other Anxiety Reduction Strategies

Physical activities like working out, jogging, cycling and so many more can help eliminate anxiety. It will divert your mind away from the conflict and even boost your mood since exercise is known to activate a person’s happy hormones.


Starting Over


Sometimes, you just have to start everything from the beginning. Work your way up until the trust and confidence are back. Like what Kathleen Smith, PhD, LPC said in her article, “going silent can calm you down temporarily, but it is likely to increase your partner’s anxiety or anger.” Be excited about what’s ahead for both of you and don’t let the past affect your relationship now.


Exchanging Needs


Be aware of your partner’s needs. List them down and do your best to provide them for your loved one. Expect nothing from him to avoid frustrations but be thankful for whatever he can provide for you.


Staying Mentally Busy

Sometimes, the mind plays tricks on people. This is especially true during idle moments. The typical effect of such is that you become more critical, hard to please, and more prone to finding faults in your partner. Negative thinking can lead to big misunderstandings. To avoid this, keep your mind busy. Read, watch TV, write, and do what interests you. Doing so will keep you out of trouble.


Be Physically Affectionate


Physical contact like hugging is an act that can comfort and soothe your partner. It is a way of telling the other that no matter how bad things go, you are still with them, which can lighten the situation. “Long-lasting healthy relationships are centered on equality, appreciation and love,” psychologist Kelsey M. Latimer, Ph.D., CEDS-S, founder of Hello Goodlife said.


Anxiety in a relationship may be a regular thing, but it shouldn’t be tolerated. Instill in your mind that the problem in the relationship is the anxiety and not the person you love. So instead of blaming everything on yourself or your partner, find the cause and face it head-on.…

Anxiety And Defense Mechanisms

Source: yourmindmatters.net.au

Anxiety is an aversive inner state that people seek to avoid or escape. In layman’s term, it is being worried or getting concerned, preoccupied, getting tense over a person, situation or something. Humans seek to reduce anxiety through defense mechanisms. This was introduced by Sigmund Freud in his theory of Psychoanalysis explaining that defense mechanisms can be psychologically healthy or maladaptive, but tension reduction is the overall goal in both cases.…