Anxiety Cycle: What It Is and How to End It

One of the most common mental health issues, anxiety affects a large percentage of the population. It can take many different shapes and has many distinct reasons. The recurring cycle of worry, dread, and tension that is frequently started by avoidance is a prominent characteristic of anxiety disorders.

Avoidance is a normal reaction to anxiety-inducing events ⁽¹⁾, but it doesn’t address the underlying issues, even though it may provide temporary respite. Instead, it might exacerbate the symptoms or lead to new problems ⁽²⁾, creating a vicious cycle. Continue reading to see how it occurs step-by-step and what techniques may be used to end such a cycle.

What Is the Anxiety Cycle?

The Diagnostic and Statistical Manual of Mental Disorders ⁽³⁾, or DSM-5, defines anxiety as excessive and ongoing concern or fear about the future. It frequently manifests as psychological and physical problems as well as a propensity for avoidance behaviors.
Both the origin and the effect of anxiety can be attributed to avoidance actions ⁽⁴⁾. In the former instance, avoiding situations over and over again can erode confidence and increase anxiety. On the other hand, avoidance is a result of anxiety when someone stays away from events because they are afraid of the possible bad effects ⁽⁵⁾. This pattern can skew perception, resulting in exaggeration, hinder judgment, encourage pessimistic ideas, and lower self-esteem. All of it exacerbates anxiety over time.

Anxiety’s Four Stages

There are usually four phases in the anxiety cycle. They are as follows:

• Stage 1: Reaction to stimuli causes anxiety. Excessive anxiety and physical symptoms, including tense muscles, perspiration, an upset stomach, a racing heart, and fast breathing, are brought on by stressful thoughts and circumstances. They may feel quite uncomfortable as a result of all of this and desire to go away from the source of their uneasiness.
• Stage 2: Avoidance behaviors. Emotional or physical avoidance are the two primary avoidance techniques that people may use when they are nervous or uneasy. They can desire to physically avoid circumstances that make them anxious or use diversion, denial, or drugs like alcohol to dull their emotions in order to repress bad thoughts and sensations.
• Stage 3: Temporary respite. People who avoid situations due to worry feel comfort at first because they are not confronted with the issue, but this respite is fleeting.
• Stage 4: Increased nervousness. A person who consistently avoids situations loses out on rewards and may instead experience worry and a decline in self-worth.

When requested to deliver a speech in front of an audience, for instance, a person with social anxiety ⁽⁶⁾ may become anxious. Their anxiousness is triggered by this offer; therefore, they turn it down. They are pleased that they don’t have to deal with so many individuals. However, because they haven’t had any pleasant experiences to go along with it, they get nervous anytime a comparable chance arises. Negative thoughts and self-doubt can exacerbate social anxiety over time.

How to Determine an Anxiety Cycle’s Stage

The vicious cycle of avoidance and worry may have a major impact on your general health. Finding the present stage of the cycle is the first step in ending this recurring worry habit. The actions listed below may be useful:

1. Determine the precise things that make you anxious. They may have to do with a person, an occasion, a recollection, or something else. Consider how you handled anxiety when it struck and how you have recently reacted to these triggers.
2. Examine your ideas. Recognize unfavorable thinking patterns by paying attention to them. Additionally, be mindful of any instances in which you consciously steer clear of particular ideas or topics, since this may indicate the onset of the second stage, emotional avoidance.
3. Examine your physical sensations. Take a moment to quickly look for physical signs of worry in your body. These include tense muscles, perspiration, a beating heart, trouble breathing, or nausea. Your level of anxiety can be inferred from your physical symptoms.
4. Consider recent deeds. Consider how you handled the circumstances you recently faced. Did you feel nervous about any of them? Did consistently turning down some offers make you feel better? These patterns and triggers might assist you in determining whether you are experiencing recurrent episodes of anxiety.

How to Reverse the Four Stages

One may counteract the tendency to avoid stress in order to be ready to face it. Remember that doing something you used to want to avoid might actually increase your anxiety. If it happens, take note of any concerning symptoms, such as disagreeable thoughts or physical sensations, without giving them much thought. Next, try some relaxation techniques ⁽⁷⁾ and observe your response to stimulus.

The more often you face and expose yourself to your triggers, the simpler it will get over time. As a result, you will be able to get positive reinforcement and worry less about certain things or situations. Furthermore, consistent treatment of your concerns can boost your self-esteem and enhance your capacity to control the symptoms, unlike avoidance strategies.

Ten Strategies to End the Anxiety Cycle

At first, it might be challenging to escape the worry cycle. You can speak with a healthcare professional to find out more about successful tactics. The following are a few methods that are frequently suggested:

1. Don’t check yourself all the time. Anxiety might develop if you monitor your thoughts and sensations too frequently. To avoid the emergence of health anxiety, only do it when absolutely required.
2. Face your anxious thoughts. Reframe your thinking to confront your apprehensive ideas. Determine whether your ideas are truthful and logical.
3. Try exposure gradually. Exposure therapy ⁽⁸⁾  can assist you in learning to confront your concerns if avoidance strategies play a major role in your anxiety cycle. Under the supervision of a therapist, you will build resilience to anxiety triggers ⁽⁹⁾ by doing it gradually and under supervision.
4. Show compassion for yourself. Aim to embrace self-acceptance and self-care while letting go of perfectionism. Keep in mind that anxiety is a legitimate condition, and getting therapy is normal.
5. Prepare ahead of time for tough situations. Plan beforehand by identifying potential triggers or stressful circumstances. When faced with difficulties, anxiety can be decreased by taking a methodical approach.
6. Make a list of constructive diversions. Make a list of things you can do to distract yourself from your worry, such as writing, drawing, gardening, and reading. You may divert your attention from worrying thoughts by using these constructive diversionary techniques.
7. Keep up a healthy way of living. Your anxiety and general well-being may be significantly impacted by leading a healthy lifestyle that includes regular exercise, a balanced diet, enough sleep, and stress management ⁽¹⁰⁾. Regular exercise has been shown to lower anxiety by generating endorphins, which are naturally occurring mood enhancers.
8. Put relaxing methods into practice. Deep breathing exercises, progressive muscle relaxation, and mindfulness meditation are examples of relaxation  ⁽¹¹⁾ strategies that can help manage the mental and physical symptoms of anxiety.
9. Have reasonable expectations. Recognize that you can’t be flawless and treat yourself with kindness. Establish attainable objectives and celebrate your successes, no matter how minor they may appear.
10. Teach your family members. Discuss your anxiety with close friends and family members, outlining its consequences and how they may help. Feelings of loneliness can be reduced by open conversation, which can improve empathy and understanding.

Finally, if anxiety is affecting your life, don’t be afraid to get expert treatment. Psychotherapy, medication management ⁽¹²⁾, or a mix of the two may be used in clinical treatments.

In conclusion

To take back control of your life, you must first comprehend the anxiety cycle and how it affects your health ⁽¹³⁾. Avoidance behaviors and negative thoughts are the main causes of anxiety; therefore, it’s critical to develop good coping mechanisms and get professional assistance if your symptoms and avoidance interfere with your day-to-day activities.