Living with a chronic heart condition I have had to identify what causes my anxiety to worsen. Sometimes it can be a person whom I have been at odds with at work or in a relationship. Often it is waiting for a lab result or doctor’s appointment knowing that my being short of breath and fatigued are most likely due to a decline in my health.

How these triggers impact my life

Even if the situation is what most people consider beneficial or an advantage, such as a friend’s visit or vacation, I can parse through the smallest of details hoping to predetermine how I will respond, how the other person will perceive me, and what I need to do to remain calm and poised. Regardless of the familiarity of the situation, my anxiety can grow to an intolerable state causing me to lose sleep, overeat, become irritable, and withdraw socially. Often, I notice my world has shrunk to worrying about my every move, every comment, defending my every action as if the world evolved around my existence.

This is exhausting, tiresome, and most often unnecessary.

What I do to defuse triggers of anxiety

I’ve learned to cope with chronic anxiety by taking steps when I’m feeling stable and less anxious that help me remain calm and build up my ability to cope. This starts with me being aware of the situations, circumstances, and people that can trigger me to become anxious and reflecting on how to handle things more calmly if they arise.

Since my youth, I’ve been a journal writer and often doodle or write out imaginary conversations to visualize a stressful situation that has caused me to be anxious in the past. I try to script a more peaceful reaction or way to respond.

I practice mindfulness through meditation and other forms of reflective self-care such as candle gazing, walking a labyrinth, breathing exercises, or soothing music. These help me remain calm and build up resilience so that future triggers aren’t as difficult. My latest is listening to singing bowls while curled up in a yoga hammock.

During COVID-19, I learned to minimize the panic of uncertainty by doing something creative such as painting, photography, and making shadow boxes. These types of activities forced my brain to focus on something other than the grim nightly news and my chronic health condition.

What triggers a worsening of your anxiety and how do you keep it from getting worse? Share your experience in the comments below.