I do know what you mean when anxiety just seems to come on, without warning, ohh boy, its NOT nice at all. It surprises us when we least expect it.
It can be hard at time to attribute to a particular or specific thought or fear..
But this CAN be challenged too ...
FACT, you have anxiety, YES, so this may continue to happen because of an over active nervous system.
When it happens you act with surprise, shock horror, its like when someone jumps from behind a door and frightens you, YOU know, why your scared and reassure yourself, but when this happens, you not reassuring yourself your not in danger, because your not giving yourself good reason and accepting the symptoms, it can keep coming.
I know for me, the first thing I would try and push in my head was, its anxiety related, try to use self thoughts of, "ohhh hear we go again, go on, do you worse"
When I first joined this great site I was told to pick away at my panic, anxiety, sometime when linking where, when and why panic, high levels of anxiety strike, ohh boy, its not easy, your left with thoughts of, "why" I was not even thinking scary thoughts" but because you are acute, there can be many, many little triggers we don't think would trigger it, it could just be a small normal body sensation, but because your sensitive right now, your mind will over react.
I myself did find alot of the little triggers (had a lot of big triggers too) and challenged my thoughts on each one, but it was not easy, BUT what I found worked even more, was accepting these feelings, letting them ride, reassuring myself and telling myself it was ok.
I noticed, that for myself, the more I tensed up and had thoughts of "ohhh nooooo" the worse it felt, but letting it be there and letting it happen, did not come easy.
am right in saying, your looking for the fear thought or specific thought, BEFORE the symptoms,?, this is not always possible to find, SO, you challenge the thoughts on the onset of the symptoms.
So, even if you can't find the triggers, you can still learn to chellenge the thoughts, on the onset of the symptoms coming.
What is your first thought when it happens?
How are you reacting to these symptoms?
Am I tensing up when it happens? if we tense up, we are actually holding onto the anxiety, this is where, if you have learned some breathing exercise helps to relax you, or some visual exercise.
This takes a lot of hard work and time, it does not come right away, over time doing this and changing the way you think, you desensitize yourself to these symptoms
Mmm am I making any sense here LOL
Good luck with this, its dame hard work, BUT worth all the hard work.
YOU TAK CARE