Breaking the Cycle of Anxiety : Understanding & Overcoming it

Anxiety is a natural human response that everyone
experiences from time to time. In small doses, it can be beneficial—it keeps us
alert, motivated, and focused. For example, a bit of nervousness before a job
interview, an exam, or a big presentation can actually enhance concentration
and performance. However, when anxiety becomes excessive or persistent, it can
negatively impact our well-being, daily life, and relationships.

Understanding Anxiety and Its Impact

We are constantly bombarded with messages that fuel
anxiety—through the media, societal expectations, and even childhood imprints
that shape our self-perception. Messages telling us we should be taller, more
attractive, or behave in a certain way contribute to the prevalence of anxiety
disorders today.

Anxiety is our body’s alarm system and survival mechanism.
When we experience anxiety, our body activates the fight-or-flight response,
releasing cortisol and adrenaline into the bloodstream. Cortisol, a key stress
hormone, helps regulate our response to stress, while adrenaline triggers a
surge of energy, increasing heart rate and sharpening focus. This physiological
reaction is designed to prepare us to either confront danger or escape from it.
However, this response isn’t limited to actual threats—it occurs even when the
danger is merely perceived. When anxiety becomes chronic, prolonged exposure to
these stress hormones can negatively impact both mental and physical health,
leading to fatigue, muscle tension, difficulty concentrating, and emotional dysregulation.

 

As humans, we tend to miscalculate probabilities, overestimating potential dangers while underestimating our ability to cope. We often get caught in a cycle of worst-case scenarios, “what-if” thoughts, and catastrophising thoughts. These thought patterns can trigger physical sensations of anxiety, reinforcing our fears and making us feel stuck.

Breaking the Cycle: Strategies for Managing Anxiety

If you struggle with anxiety, here are some practical strategies to help you manage and reduce it:

1.      Increase Awareness of Your Anxiety

o    Pay attention to how anxiety manifests in your body—tension, a racing heart, or shallow breathing.

o    Ask yourself: What am I anxious about? What thoughts are contributing to my distress?

2.      Identify Your Triggers

o    Are you dealing with upcoming exams, a new job, major life transitions, crowded places, or public speaking?

o    Identifying your triggers can help you prepare and develop effective coping strategies.

3.      Understand the Role of Avoidance

o    Avoidance can be essential in life-threatening situations, like stepping out of the way of an oncoming car. However, in non-dangerous situations, avoidance prevents us from confronting our fears, reinforcing anxiety in the long run.

o    By gradually facing anxiety-provoking situations, we allow ourselves to engage in reality testing and build confidence over time.

4.      Gradual Exposure & Action Planning

o    Make a plan to slowly engage in situations you typically avoid. Start small and build up to more challenging scenarios.

o    While exposure may feel uncomfortable initially, it reduces anxiety and increases resilience over time.

5.      Regulate Your Physical Response

o    Counteract the adrenaline response by practicing mindful breathing.

o    Take three deep breaths or focus on slow, intentional breathing to calm your nervous system.

6.      Challenge Anxious Thoughts

o    Take a step back and ask yourself:

§  What am I really worried about?

§  What do I think is going to happen?

§  What’s the worst (and best) that could happen? What’s most likely?

§  Am I blowing this out of proportion?

§  Will this still matter in six months?

§  Am I underestimating my ability to cope?

§  Am I assuming what others think without evidence?

§  Am I mistaking my feelings for facts?

§  What advice would I give a friend in this situation?

7.      Adopt a Problem-Solving Approach

o    Consider: What do I want or need from this situation? What does the other person need?

o    What would be the consequences of my usual response? Is there a more helpful way to approach this?

o    Visualize yourself handling the situation successfully to build confidence.

Final Thoughts

Anxiety can feel overwhelming, but with the right strategies, it is manageable. By increasing awareness, challenging negative thought patterns, and gradually facing fears, you can regain control and break free from the anxiety cycle. Remember, progress takes time—be kind to yourself along the way.

Hope you found this helpful!