Inb4 everyone says go to therapy
You can do cognitive behavioral therapy on yourself a bit. Talk to yourself as if you were a friend giving advice, explain to your friend-self what the feelings are like, where they are in your body, and what happens to them over time like when they peak and then subside.
Explain to friend-self what the triggers are . Can you avoid them? Can you practice gradual exposure to them in the same way you would treat fear of the dark?
Next, probe deeper into whatever underlying fears there are. E.g if the trigger is a place, what happened at the place? Why did that thing upset you? Does that thing play into some core belief such as fear of rejection or unworthiness? For most people anxiety gets worse as the mental self-talk approaches the core fear.
Once you’ve identified the deepest fear you can, imagine the worst case scenario for that fear coming true. Is it reasonable? If it happened, how would you deal with it? (If this is difficult to figure out, again imagine giving this advice to a friend.) You are more capable of strategizing and overcoming this scenario than anxiety leads you to believe. Next time a trigger happens, lead your train of thought down this strategizing path rather than the catastrophizing path.
Finally, start practicing living in the third person. What this means is that you start observing the feelings and things that happen to you, rather than experiencing their grasp on you. (You can also think of the anxiety as an external force rather than identifying it with yourself.) E.g. instead of “I feel butterflies in my stomach”, think “I notice Mary is having a feeling which is being caused by memories of this place, interesting.” While in the third person you can experience instead compassion and love for yourself. This helps because it seems that emotions of love and anxiety cannot be felt simultaneously. Welcome the anxiety as a guest, allow yourself to feel it, and let it leave when it does. It only has power over you if it is a real part of you. And I’m certain it’s not the real you.
One last thing, expect results in the course of a few months rather than same day. The last thing you want is anxiety about not getting rid of anxiety ;) that’s typically the biggest cause of spirals but also the easiest to snap out of. You got this sis.
I’ll be around if you need me to clarify anything . I’m in the process of purging out traces of my own anxiety, Post too long. Click here to view the full text.