Knowledge is power, especially regarding fear. To be successful in overcoming anxiety, you need to understand where it is coming from. One of the best ways to do this is to track your anxiety throughout the day in order to determine patterns.
Keep a notebook and write down how you are feeling every hour, as well as what you are doing. You may notice that you feel very anxious right when your morning coffee buzz has worn out. You also might notice that you feel anxious after being around a certain person, or while doing a certain task.
Don't analyze straight away. Simply write down how you're feeling and what you're doing, without trying to connect the dots in the moment. Later that night, or the next day, look back and read it over objectively and look for any patterns you see.
You might be surprised to find that you are anxious during dinner if you were caught in traffic before you got home, but not on weekends, when there is less traffic.
Discovering patterns and tracking your anxiety in this way can help you to discover what triggers your anxiety and give you a feeling of control over your anxiety at the same time.
Once you know what triggers your anxiety, you can take steps to remedy it. Sometimes you can eliminate the anxiety trigger all together, like with coffee for example. In other cases, like if your boss causes you anxiety and you can't quit your job, you can put coping mechanisms in place to help you to deal with the stressor as best you can.
Practice This Exercise:
Track your anxiety for a week, and then sit down each night and analyze what you find. Ask yourself: Did I find any anxiety triggers? What can I do to reduce their impact?