Exploring the Recurring Patterns of Anxiety and Strategies to Manage Them

Exploring the Recurring Pattern of Anxiety and Strategies for Managing It

The cycle of anxiety, a process that occurs in four stages, can be a challenging experience for many individuals. This cycle, as described by the Four-Stage Cycle of Anxiety, begins with an anxiety-provoking situation that triggers physiological and psychological responses.

Trigger

The first stage of the cycle of anxiety often initiates with an automatic fight-or-flight response. This initial stage can be marked by feelings of unease, worry, or fear.

Physical Symptoms

During this stage, the body may respond with increased heart rate, blood pressure, sweating, and stomach pain or discomfort. A body scan can help determine any physical response or reaction during anxiety.

Interpretation

In the second stage, attempts are made to avoid the situation. However, avoidance plays a key role in perpetuating the cycle of anxiety. Reflecting on how one copes with anxiety can help identify whether avoidance or unhealthy coping strategies were used. Questions to help identify the stage of anxiety include: What's happening to create this heightened anxiety? What was your initial reaction? What did you do in the moment?

Avoidance or Coping

The fourth stage of the cycle of anxiety involves a return to a state of heightened anxiety. A temporary sense of relief is often experienced in the third stage, but this relief is short-lived, leading to a perpetuation of the cycle.

Strategies to cope with anxiety at any stage include deep breathing exercises, being mindful and present, prioritizing self-care, practicing meditation and yoga, positive affirmations, journaling thoughts, building a strong support system, confronting thoughts, reminding oneself that feelings are impermanent, art therapy, cognitive behavioral therapy (CBT), and virtual reality exposure therapy.

Studies from 2017, 2018, and 2019 suggest that art therapy, cognitive behavioral therapy (CBT), and virtual reality exposure therapy may be helpful for managing symptoms of anxiety. If needed, connecting with a mental health professional can provide additional guidance for managing anxiety symptoms.

The Government of Western Australia's Centre for Clinical Interventions suggests reversing the cycle of anxiety by confronting feared situations without unhealthy coping mechanisms, experiencing a short-term increase in anxiety followed by a decrease in physical symptoms, leaning into healthy coping skills, and considering one's ability to control reactions and responses.

Remember, understanding the cycle of anxiety is the first step to breaking it. Awareness of the cycle can empower individuals to take control and implement effective coping strategies, leading to a healthier and more balanced life.