Identifying your triggers
What is triggering your anxiety right now? Try to be as specific as you can. List your thoughts and worries and think about each one individually. How significant are they? Score each thought or worry out of 10, with 0 being small and 10 being very worrying.
Recognise how this thought makes you feel. What evidence have you got to support this thought, what evidence have you got against it?
You may find it helpful to download this Anxious Thoughts Diary Worksheet.
Once you have identified your significant triggers, ask yourself what is the ideal outcome? What steps can you take to work towards your ideal outcome and who can you ask for help, if need be?
Commit to taking back control where you can, and you will get a real sense of achievement.