It was a beautiful day—sun shining, the smell of hay being cut, and I was out riding my horse around the farm. It was so relaxing and peaceful… until it wasn’t. My horse saw something off in the distance and lifted her head. A perfectly simple thing for her to do, but for me, my anxiety spiked just from that one small movement.
We all have those moments, don’t we? Whether it’s from a past experience, like mine, or just life throwing us curveballs, anxiety can sneak up on us at the most unexpected times. But we can figure out what triggers it and learn to turn those moments into opportunities to calm ourselves, rather than spiral into panic.
So, how do we do that?
1. Identify the Triggers
The first step is awareness. Start by making a list of your triggers. It’s not always about getting rid of them, but about knowing what they are. That way, you can be prepared when they show up.
2. Celebrate the Triggers
I know it sounds counterintuitive but try to see your triggers as opportunities for growth. They’re not just things that set off anxiety, they’re chances to practice finding your calm. Treat them with gratitude for the lessons they bring.
3. Set Up a Breathing Response for Each Trigger
Now, here’s where you get proactive. Next to each trigger, assign your favorite calming breathing technique. Personally, I love the Ferris Wheel technique, where I imagine breathing in as I ride the Ferris wheel up, and exhaling all the anxiety as I ride it back down. Square breathing works really well too: breathe in for 4 counts, hold for 4, exhale for 4, hold for 4—repeat. Whatever works best for you, make it your go-to.
4. Visualize a Better Outcome
Take some time to imagine a better response to each trigger. Picture yourself handling the situation calmly and confidently. The more you practice this visualization, the more natural it becomes to respond with calm rather than anxiety when those triggers show up in real life.
By practicing these steps, you can retrain your mind and body to move from anxiety to calm, even in those moments when it feels impossible.
If you are interested, after you have your trigger list, we can also do a Hypnotherapy session to reduce the triggers and reset to a clean slate. This is really fun! Set up a chat to see if this would be a good fit for you! Book a Time to Chat!
0 Comments