What are the best ways to notice when anxiety is coming up?

Recognizing the first signs of anxiety can vary from person to person, but being aware of your breath and sensations on your stomach can help recognize before it takes over your emotions and mental state of being. First common signs include:Physical symptoms like shortness of breath or shallow breathing, increased heart rate, hands sweating, legs trembling, or difficulty in concentrating, Feeling restless, lethargic, tense, or on edge.Difficulty concentrating or feeling easily fatigued.Irritability or agitation. Experiencing excessive worry or fear about everyday situations.Changes in sleep patterns, such as difficulty falling or staying asleep.Avoidance of certain situations or activities due to fear or worry.If you notice these signs persistently interfering with your daily life, take a moment to nurture yourself, warmth baths, or sauna helps regulate, self massage, breathing exercises inhaling for 4 hold for 7 and exhale for 8 for 4 times taking small breaks in between. Nature walk to connect with your inner instinct, if symptoms persist it may be helpful to seek support from a health and wellness coach who focuses on holistic approaches. Let me know if anything I can help!

Anxiety can slip up on us. Being aware of our bodies and the feedback they continually give us is the best way to catch early cues to an anxiety attack. Some signs can be increased heart rate, dry mouth, mental fog or flushing, such as a hot flash. At the first warning sign, stop, literally think, "Stop". Take a very slow-deep 4 count and hold for a count of 4. Slowly release the breath for 4 counts and then pause for 4 counts before repeating. Do 4 cycles of this 4 count breath. Focus on the breath. This will stop the fight or flight response and give you a "reset" before you consider the trigger. Continue breathing deeply as you think about what brought on the anxiety. Often, the trigger wasn't worth the response and can be addressed constructively. Catching anxiety before it takes over will become easier with time and they will occur less often. Taking up QiGong, yoga, and meditation can help you connect to your calm so it's there, on call, when you need it.