The diagnosis of Generalized Anxiety Disorder can seem a bit vague. This disorder is defined by persistent feelings of anxiety and worry which are disproportional to any real threats or danger. The individual having this diagnosis may label themselves as a chronic worrier. Sometimes the anxiety begins in childhood and continues into the adult years. Biology and genetics play a role in developing this disorder but life stressors are also a major factor contributing to feelings of anxiety and fear. One of the challenges in coping with generalized anxiety disorder is that the worry and anxiety can seem to come out of the blue. It is like fighting an invisible demon you can’t identify. Figuring out what you are really worried about can give you something concrete to work on as part of your treatment.
In this post I am going to give you some strategies for identifying your personal worry triggers and what you can do about them.
1. Create a worry journal.
If you are going to worry anyway, you might as well coral it and set a limit on how much time you spend worrying. Get a blank journal, set aside a certain amount of time each day to write, and get those worries out on paper. Seeing your worries written down makes them more tangible and less vague. At the top of the page you can include a starter phrase such as “I am worried about…” or “I feel anxious because…” Set a timer for 10-15 minutes and let yourself write whatever comes to mind. Do not stop or hesitate to correct spelling or punctuation. Try not to pick your pen up from the page or interrupt the flow with self critique or second guessing. This is not some graded essay but a way to tap into your true thoughts and feelings. It is a very powerful medium and you may be shocked at what you discover about yourself.
2. Look for patterns or themes in your worry journal.
Are there some worries which are persistent and keep showing up in most of your writings? Some broad categories of worry may focus on relationships, job and career, planning for the future, illness, parenting, and finances. Are there any unusual themes in your worry journal? For example a mother may be plagued with an irrational fear or worry that her children will die. Another person may worry that they will somehow be homeless despite their financial security. It is especially important to take a look at any of these more atypical worries because for some people these types of irrational worries may cause the most anxiety.
3. Identify which worries cause you the most discomfort, fear, and anxiety.
Which of your worries seem to leave the most emotional residue after you are finished writing? Are there any worries which provoke a stronger and more intense physiological response? When you write about certain themes are there times when you react by a change in breathing, heart rate, or perspiration? These are the worries you may want to target first for intervention from your therapist or counselor.
