Anxiety is a silent attacker.

One moment, you're fine. The next, you're clutching your stomach in the hopes that it will slow down the fluttering wings of all the butterflies. It can leave us wondering where it even came from, or it could not leave us at all and stay there like a parasite embodying it's host. Anyone can experience anxiety, but when it becomes a common occurrence that inhibits your day-to-day activities, it may be time to strategize. According to the Anxiety and Depression Association of America, roughly 18% of all Americans endure anxiety disorders. These conditions can vary from social anxiety to PTSD.

So, how can we remedy the situation?

Well, the cold hard truth is that we, as a group, cannot remedy the situation. We could facilitate a space that allows people to openly seek guidance for the benefit of their mental health, but when it comes down to it, it's each individual's responsibility to reach out and accept guidance-- not just from others, but primarily from yourself. Each individual is equipped with their own internal guidance system. This internal guidance system is subtle and can easily be drowned out with substance abuse, sex, food, or any other distraction we can use to desensitize ourselves. The discipline it takes to stay tuned into this frequency is not an easy feat: it requires a tool called "thought monitoring."

Thought monitoring is the act of tracking one's thoughts and recording them. It is primarily used in cognitive behavioral therapy (CBT) which is a subfield of clinical psychology that works with patients to change their behavior by changing their perspective. It is also a popular tool among the self-development/-mastery communities. As someone who has been diagnosed with Generalized Anxiety Disorder (GAD), I had to find healthy coping mechanisms to deal with my anxiety; thought monitoring is one of those mechanisms. It allowed me to identify unhealthy thought patterns and begin the work to change the negative effect they had on my life.

I've included three thought monitoring techniques that have been profoundly impactful for me in overcoming my anxiety and getting to know myself more. These techniques allowed me to identify my triggers, prevent anxiety and panic attacks, and learn more about who I am and who I want to be.

1. Attitude of Gratitude

It's easy to forget all that we have been blessed with. It's easy to fall into a victim mindset. 5 o'clock traffic hits at the same time you're commuting to night classes after a long day at work. You locked your keys in your car (for the second time this week). We all have those moments in the day when we think to ourselves, "why me?" As for stress, I'll keep it simple with this quote:

"It's not the load that breaks you down, it's the way you carry it." -Lou Holtz

When we fall into a victim mindset, we tend to create stories that validate our negative emotions-- "this happens to me all the time" and "nothing I do is going to make me happy." Truth is, it doesn't happen all the time and there isn't much you could do about the downsides of day-to-day activities anyway. Remind yourself of all the good things you already have instead of all the good things you wish you had.

The easiest way that I've found to do this is with a good, old-fashioned list. Divide the list into two parts: The Big Things and The Little Things. The Big Things are those special people in your life that give you more meaning. List their characteristics and what you're thankful for that they bring to the table. The Little Things are those sweet silver linings: a hot shower after a long day, binge-watching Netflix, and even those things that you take for granted like having a vehicle to get you places and the gas you put into it.

We often forget how blessed we are and we end up taking what we already have for granted. When you don't get what you want, go over each item on your gratitude list and sit with it, reminding yourself of all that you have. This technique snaps you out of the victim mindset, and into a more empowered position. It also indirectly heals our incessant need to seek out an external source to bring us inner-happiness.

2. Meditation

Forget what you've heard. Meditation is not about "clearing your mind," as many people believe it to be. In fact, it is impossible to clear your mind. Meditation is really about getting to know how your mind works. According to A Clinical Guide to the Treatment of Human Stress Response by George S. Everly and Jeffrey M. Lating, written in 2002, the practice of meditation dates back to 1500 B.C.E.

If you're not sure where to start, set an alarm for the desired duration. You can start out at just 4 minutes a day. Then, find a comfortable position to either sit or lay in so that your spine is straight, close your eyes, and begin counting down from 100 at a pace that's comfortable for you. You can visualize the numbers in your minds eye to help you stay focused on counting. You'll notice that your mind will start to wander and you'll easily lose focus of the countdown. Acknowledge your wandering mind, then come back to the last number you remember and continue counting down. Once you've reached 0, begin counting down from 30. You can increase the duration of your practice as you see fit, but I suggest adding one minute a week. You may not get from 100 to zero in your first few sessions, and that's okay.

Your mind may seem like a puppy becoming distracted by anything and everything. We are so focused on the external world, our internal world seems to slip under the radar. You may become frustrated with how easily distracted you are, but remembering to be gracious with yourself is vital while practicing meditation. Meditation trains you to be able to shift your focus when your thoughts begin to take over.

3. Daily Check-ins

I experience GAD and chronic stress which means I'm constantly worrying about something. Fortunately, with the help of a balanced lifestyle, once you've become aware of triggering thoughts, it's much easier to prevent them from spiraling into an anxiety or panic attack.

When you start to feel the gut wrenching emotion of anxiety, simply observe what thoughts are going through your head. What is making you worry? Write it down. Then, tell yourself, "I am not in control of the outcome of this situation, but I am in control of my thoughts about it." This helps you accept the horrifying reality that you can't control everything. It sucks, but it's a part of life, and worrying about how you'll react to a hypothetical situation isn't going to change the outcome.

What It All Boils Down To…

Life is stressful, especially in today's societal climate; kids, school, family, work, home-- everything takes its toll on us. When I began the work, I thought I knew my core beliefs, but it turns out that I was actually convincing myself that I had the core beliefs I wanted rather than the core beliefs that we develop to survive childhood. When we enter into early adulthood, there is a period of cleaning out those thought habits that no longer serve us and may be inhibiting us. Everyone worries and everyone stresses about something. It's important to be able to find ways to deal with the stress and worrying so that it doesn't build up and compound itself. Exploring other methods for self-care can be beneficial, as well. These suggestions may seem trite, but until you dig your heels into the practice, most suggests will seem that way. These are techniques that have worked for me and may or may not work for you. It's important that you find what works best for you and stick to it.