According to the National Institute of Health, 31% of adults in the United States will struggle with anxiety at some point in their lives. For those who experienced traumatic events as children, such as Adult Children of Alcoholics (ACOAs), the likelihood is even higher. Anxiety affects everyone differently, but for most people, it makes everyday life just a little more difficult.

If you’re struggling with anxiety, know that you aren’t alone. Anxiety is my number one struggle! Fortunately, there are simple and effective ways to help you cope with your anxiety and work toward healing. Here are some of the best ways to reduce anxiety:

1.  Become Educated About What Anxiety Is

The first step in tackling your anxiety is understanding what it really is. As the Mayo Clinic explains, anxiety is “intense, excessive, and persistent worry and fear about everyday situations.” Symptoms of anxiety look different for everyone, but commonly include panic attacks, sweating, increased heart rate, and the tendency to avoid specific situations or people.

If this sounds like something you are experiencing, don’t worry. Anxiety is common among those who grew up with an alcoholic parent, or in any other type of dysfunctional environment. However, understanding that it’s real and what it looks like is the first step towards healing.

2.  Pay Attention to Triggers

Have you ever been enjoying a good day when something happens that sends your anxiety through the roof? Most people who experience anxiety have triggers that can ignite their anxiety. Triggers look different for each person, but may include specific situations, people, places, or actions that cause your anxiety to spike.

One of the best ways to reduce anxiety is to understand what your triggers are. This will help you be prepared for when your anxiety hits and know how to handle it. Here are some ways to determine what your anxiety triggers might be:

Consider Past Experiences

It’s common for Adult Children of Alcoholics to experience anxiety because of some of the trauma we faced as children. A good way to identify what triggers your anxiety as an adult is to spend time pondering difficult experiences you had in the past and identify where you might need healing.

Take Notes

A great way to identify your anxiety triggers is by taking notes when you experience anxiety. By keeping a record, you’ll eventually be able to detect patterns that will help you understand what might be triggering your anxiety. When recording your experiences, consider factors such as where you were, who you were with, what the conversation topics were, and what you were doing when the anxiety hit.

Additionally, don’t forget to keep track of what might have helped you get through the anxiety at the time. This information can help you develop an effective coping strategy.

Think About the Present

While painful reminders of the past can trigger anxiety, don’t forget to think about the present. Stressful situations in your current life can also spark anxiety. For example, difficult situations at work, toxic relationships, or family troubles can serve as triggers just as much as events from the past, so it’s important to keep these in mind.

Although you might not expect it, anxiety triggers may arise from your diet too. Alcohol, caffeine, and even sugar can increase your body’s cortisol, or stress hormone, levels.  So, it’s important to be aware that your diet can spike your anxiety too.

3.  Get a Good Therapist

Therapy is one of the best ways to reduce anxiety. A therapist can help you uncover parts of your past that need to be resolved, overcome unhealthy thought processes, and guide you on the path toward healing. However, every therapist is different, and it’s essential to find one that’s the right fit for you. Don’t be afraid to look around until you find one that you connect with. Here are some tips for finding the right therapist for you:

• Look for a therapist with expertise in your area: Therapists have differing levels and areas of expertise. This is why it’s important to look for a therapist with experience not only working specifically with clients who have anxiety, but better yet, with ACOAs too. This will increase the likelihood that the therapist will be able to provide the best possible help. The most effective therapist I ever had was a both the son of an alcoholic and a recovered alcoholic himself. He just understood me and that made me more open to his perspectives.

• Don’t be afraid to keep looking: Don’t be afraid to move on if after a few visits, you decide the therapist you’re working with isn’t the best fit for you. There are plenty of therapists, and it’s worth taking the time to find the one who can best help you on your healing journey.

4.  Make a Self-Care Plan and Stick to it

Another way to reduce anxiety is by creating a self-care plan. This means setting aside daily time to take care of yourself–mentally, physically, and emotionally. To create a self-care plan, consider what you need to be your best self. This will look different for everyone, but may include activities such as daily exercise, spending time in nature, journaling, and even simply setting aside time for sufficient amounts of sleep.

Whatever your self-care plan looks like, what matters most is that you stick to it, even when life gets busy. Investing time to care for your mental, physical, and emotional health will help you control your stress levels and better manage your anxiety.

5.  Have Fun

Lastly, remember to have fun! Set aside time for activities that you genuinely enjoy. This could include creative hobbies such as painting, writing, or pottery, or social activities such as joining a community club, volunteering with a local organization, or planning events with your friends. It could even be as simple as making time to watch football on the weekends or enrolling in a local cooking class. For me, having fun includes writing for you!

Regardless of what having fun looks like for you, just make time for it. Don’t allow yourself to feel guilty, no matter how busy or stressed you are.

Final Thoughts

Although anxiety is a common condition among ACOAs, that doesn’t mean it’s easy. However, becoming educated about the condition, understanding how it affects you, and developing effective coping strategies can help you reduce your anxiety and enjoy life to the fullest.

And remember, you aren’t alone. There are millions of people across the world who share your struggle and are also learning how to cope with it. How do you manage anxiety? Let me know below.