Common Triggers
- →Upcoming important events (e.g., presentations, exams)
- →Uncertain or high-pressure situations
- →Perceived threats to safety or well-being
- →Past traumatic experiences
- →Social interactions with unfamiliar people
- →Waiting for critical news (e.g., medical test results)
Physical Sensations
- •Racing heart
- •Sweaty palms
- •Tightness in the chest
- •Muscular tension
- •Restlessness
- •Difficulty concentrating
Plutchik's Emotion Wheel
fear
protection / survival
Working with This Emotion
Recognize
Anxiety can be recognized through physical sensations like a racing heart, sweaty palms, and tightness in the chest. You might also notice behavioral signs such as pacing, fidgeting, or avoiding certain situations. Facial expressions may include furrowed brows and tense muscles around the mouth.
Understand
Common causes of anxiety include upcoming events with uncertain outcomes, perceived threats to safety or well-being, and high-pressure situations. It can also be triggered by past experiences that have left you feeling vulnerable or insecure.
Label
To label anxiety accurately, focus on its anticipatory nature. Unlike fear, which is a response to an immediate threat, anxiety involves worry about future events. Distinguish it from similar emotions like stress (which is often more generalized) and panic (which is more intense and sudden).
Express
Healthy ways to express anxiety include talking to a trusted friend or therapist, engaging in physical activity like walking or yoga, and practicing relaxation techniques such as deep breathing or progressive muscle relaxation.
Regulate
Strategies to regulate anxiety include mindfulness meditation, cognitive-behavioral techniques (like challenging negative thoughts), and grounding exercises. Regular exercise, a balanced diet, and sufficient sleep can also help manage anxiety levels.
Co-occurring Emotions
Emotions that frequently appear alongside anxiety, based on the NRC Emotion Lexicon.
Associated Words
Words associated with anxiety from the NRC Emotion Lexicon.
Using Inner
Using Inner, you can track patterns in your anxiety by logging specific triggers and physical sensations. Pay attention to body signals like tightness in the chest or rapid breathing. Over time, this awareness can help you identify early signs of anxiety and develop regulation strategies, such as deep breathing exercises or mindfulness techniques.
Try Inner for FreeSources & References
- —RULER Framework (Yale Center for Emotional Intelligence)
- —Plutchik's Wheel of Emotions
- —Geneva Emotion Wheel
- —Lisa Feldman Barrett - How Emotions Are Made
Related Content
Worry
A state of anxiety and uncertainty over actual or potential problems.
Catastrophizing
Imagining the worst possible outcome of a situation, amplifying distress.
Unease
Anxiety or discomfort.
Acceptance
The action of consenting to receive or undertake something offered.
Cognitive Reappraisal
Changing the way one thinks about a situation to alter its emotional impact.
The Shadow
The unconscious aspect of personality containing rejected or repressed qualities.