Become aware of anxiety. Notice all the body sensations, emotions, and thoughts associated with anxiety. Racing heart? Racing thoughts? Notice when anxiety first makes its appearance in the day. Does It appear as you drink coffee, as you watch the news, or as you arrive at school or work? Several times a day, pause briefly to assess whether anxiety is present within you.You may also notice what makes anxiety worse, and what relieves it.

Jan Chozen Bays in How to Train a Wild Elephant and Other Adventures in Mindfulness