Why did my anxiety come back even when I feel ok? what should I do?

It can feel very frustrating, disappointing, surprising, or annoying when anxiety comes back. Unfortunately, anxiety can pop up in a person's life unexpectedly. It sounds like you are not able to identify why the anxiety came back. I would want to ask you some questions. What specifically are you feeling anxious about? When do you feel anxious, such as what time of day or what are you doing when you notice you are feeling anxious?

You also mentioned you are back in a different country. Maybe adjusting to a different country is causing some anxiety for you?

The other thing you mentioned is that it is winter time. Winter can certainly cause depression for people. One thing that people do not realize is that depression and anxiety are co-occurring. They both stem from the same place and cause each other to worsen. Therefore, if you are having any depressive symptoms maybe it is causing some anxiety to come back?

I would suggest trying some relaxation skills to help manage the anxiety. You can practice diaphragmatic breathing, which is a belly breathing technique. It helps increase oxygen to the brain. You can also try practicing progressive muscle relaxation. It is a technique that helps you have full body relaxation by relaxing tense muscles. Often, anxiety can make us feel tense. You can look up videos online for both of these relaxation skills to help you learn these techniques. You can also try visual imagery, by thinking of a relaxing place. You can combine the visualization with diaphragmatic breathing or progressive muscle relaxation.

You can also try practicing mindfulness or mindfulness meditation. Mindfulness is the practice of being in the present moment and being non-judgemental of our thoughts. You can find information and videos online to better learn this skill. The last thing I would suggest is utilizing Cognitive Behavior Therapy (CBT) to help you identify and change anxious thoughts. You can utilize some Cognitive Behavior Therapy workbooks to help teach you these skills. You can also try exercising as exercise is proven to help reduce depression and anxiety. Exercise can help balance the chemicals in your brain and reduce symptoms of both anxiety and depression.