How To Break The Anxiety Cycle: Overcome Anxiety Disorders For Better Mental Health

Most people experience some form of stress in their daily lives, whether that stress stems from work, caregiving responsibilities, or relationships. When it’s temporary and manageable, some stress can be healthy. When stress becomes persistent and overwhelming, however, it can lead to an anxiety disorder. According to the National Institute of Mental Health, anxiety disorders affect roughly 19.1% of U.S. adults at some point in their lives. While there are many types of anxiety disorders, most of them operate in a cyclical pattern. This article will discuss anxiety, the anxiety cycle, and strategies for managing anxiety.  

Understanding anxiety disorders 

The American Psychological Association defines anxiety as “an emotion characterized by apprehension and somatic symptoms of tension in which an individual anticipates impending danger, catastrophe, or misfortune.” Studies on anxiety and anxiety disorders are ongoing, providing the field of clinical psychology with evolving tools to effectively treat anxiety. 

Potential causes of anxiety 

Research suggests that there isn't one single cause of anxiety. Its etiology is often rooted in a combination of factors. These factors can include genetics, brain chemistry, trauma, childhood experiences, family history, medical conditions, and substance use. Life events like trauma, job loss, and financial difficulties can also contribute to or exacerbate anxiety.  

Types of anxiety disorders

The most recent edition of the DSM (The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition) recognizes several distinct anxiety disorders:

• Generalized anxiety disorder (GAD)
• Panic disorder
• Social anxiety disorder
• Separation anxiety disorder
• Specific phobias
• Selective mutism
• Agoraphobia

The DSM-5 also includes substance use or medication-induced anxiety disorder and anxiety disorder due to another medical condition. To receive an official anxiety disorder diagnosis, an individual must experience persistent and excessive worry about a variety of events and activities, as well as a combination of certain symptoms, for six months or longer. The symptoms must cause significant distress or impairment in daily function. 

What is the anxiety cycle?

The anxiety cycle is a term used to describe a pattern that follows anxiety-provoking thoughts or situations. The concept of the "anxiety cycle" isn’t attributed to a specific researcher, but instead is a widely understood and applied understanding of how anxiety can perpetuate itself. While the roots of understanding anxiety can historically be traced back to psychoanalysts like Sigmund Freud, the cyclical nature of anxiety is a more modern concept that has evolved within the field of mental health.

The four stages in the cycle of anxiety

The cycle of anxiety typically features four stages that occur in order at first, but as anxiety progresses and becomes more severe, the stages may vary in length and frequency. The cycle typically begins with an anxiety-inducing situation that leads to avoidance. Avoidance may provide short-term relief, but it worsens anxiety in the long run. Then, the cycle starts again, reinforcing anxiety and reducing an individual’s ability to effectively cope with stressors. 

Feeling anxious

This stage begins when an individual experiences intense anxiety resulting from a stressor, such as a situation or thought. This stage can manifest as physical symptoms like increased heart rate, difficulty breathing, or gastrointestinal distress. Cognitive symptoms of anxiety can include difficulty concentrating and memory troubles. Psychological symptoms may include intense fear or feelings of dread. 

Escape/avoidance (safety behaviors) 

Due to the anxiety symptoms they’re experiencing, individuals may try to avoid the upsetting situation, person, or thought. They might physically leave the environment or become emotionally numb. They might engage in other escape or avoidance behaviors, such as misusing substances or engaging in risky behaviors, to cope. 

Temporary relief

Escape and avoidance behaviors can offer a short-term sense of relief. They may reduce feelings of overwhelm or give the individual a reprieve from emotional distress. However, the relief is usually temporary, and the escape and avoidance behaviors are reinforced, restarting the cycle.

The anxiety cycle worsens

As time passes, the individual continues to avoid the situation or use short-term coping mechanisms when anxiety arises. This usually leads anxiety levels to increase, contributing to a more intense experience of anxiety when stressors reemerge. When the cycle remains unaddressed, individuals may begin to experience anxiety symptoms continuously, even in the absence of any particular anxiety-inducing situations. 

Recognizing anxiety-inducing situations

Although we may be able to identify when we feel anxious or overwhelmed, it isn't always easy to recognize what activates it. People’s experiences and attitudes about stress often differ, which can obscure the causes of anxiety. Additionally, anxiety can lead to unhelpful, negative thoughts and self-assessments that make it difficult to objectively assess the things that bring us stress. 

To recognize the situations that cause anxiety, it may help to keep a journal recording details like the date, time, location, what you were doing, and the specific symptoms you experienced. With time, patterns might emerge to reveal specific stressors and help you understand how your anxiety manifests. 

You might also reflect on your lifestyle and habits to identify causes of anxiety. For example, eating habits, exercise, and sleep can affect how you experience stress. Pay attention to your body and identify when and how physical sensations arise, such as rapid breathing or heart rate. Consider environmental influences, such as issues with work, relationships, or finances. Reflect on any past experiences or traumas that may still be impacting you. Understanding past traumas can help you manage current anxiety-inducing situations. 

Breaking the cycle of anxiety

Breaking the cycle of anxiety involves first recognizing what activates it, as well as when and where it arises. Then, face those stressors and observe your anxiety levels rise and fall without any judgment or reaction (at first). You might notice symptom reduction as you focus on the anxiety-inducing situation. Use the coping strategies that work best for you in the situation and reflect on how you managed your emotions and behaviors.

Mental health strategies for coping with anxiety

Research suggests that lifestyle habits can have a significant impact on how we experience anxiety. For example, many people find that self-care strategies, such as eating nutritiously, sleeping adequately, and exercising regularly, can help them cope with anxiety more healthily. Other strategies for coping with anxiety include the following:

• Journaling: Just as keeping a journal can help you become more cognizant of anxiety-inducing situations, it can also be a therapeutic coping strategy.
• Mindfulness and meditation: Mindfulness techniques and mindful meditation can help you focus on the present moment and reduce anxious thoughts. 
• Relaxation techniques: Techniques like deep breathing, guided visualization, and progressive muscle relaxation can calm the nervous system and reduce anxiety symptoms. 
• Yoga, tai chi, and other mindful movement techniques: Mindful movement practices have a similar effect on the nervous system as relaxation techniques and can ease physical and psychological anxiety symptoms.
• Social support: Spending time with friends and loved ones can reduce anxiety symptoms and provide an outlet. 

When feeling anxious is a sign of a more serious concern

Anxiety can have long-term impacts on mental health and well-being. If anxiety is persistent and interferes with your daily life, work, or relationships, it may be a sign of an anxiety disorder. People with anxiety disorders might have difficulty sleeping, disruptions in appetite, and persistent physical symptoms like headaches, muscle aches, and digestive discomfort. Anxiety disorders often co-occur with mental health conditions like depression, which can come with additional symptoms like a sense of hopelessness, despair, lack of motivation, and loss of interest in previously enjoyed activities. 

Common therapies for anxiety 

There are several types of therapy designed to address anxiety. A mental health professional's method typically depends on the client's symptoms, history, and current mental state. In some cases, therapists might use a combination of treatment options. Below are several common therapies used to treat anxiety:

• Cognitive behavioral therapy (CBT): Often considered the gold standard treatment for a variety of mental health conditions, CBT helps individuals identify, reframe, and adjust negative thought patterns and behaviors that can contribute to anxiety.  
• Exposure therapy: Typically used to treat conditions like specific phobias and obsessive-compulsive disorder (OCD), this type of therapy gradually exposes individuals to feared situations or objects to help them overcome anxiety symptoms. 
• Interpersonal therapy: This therapy focuses on improving interpersonal relationships and communication skills, which can be beneficial for individuals with anxiety. 
• Dialectical behavior therapy (DBT): Originally used to treat borderline personality disorder, DBT aims to help people with anxiety accept their current feelings while recognizing the need to change. It builds mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation skills. 
• Medication: In some cases, psychiatrists might recommend anti-anxiety medicines in conjunction with psychotherapy to help individuals manage symptoms. 

Consulting a mental health professional to break the cycle of anxiety 

Despite the prevalence of anxiety disorders and the efficacy of anxiety treatments, some people don't seek therapy. There are many potential reasons for this. For some, it's a matter of limited scheduling or affordability. Others may have trouble getting to and from appointments or think therapy won't work for them. Virtual therapy on platforms like BetterHelp offers a solution to many of these treatment barriers, allowing users to attend sessions from home on a schedule that fits their needs. 

Research indicates that online therapy tends to be just as effective as face-to-face treatment for anxiety, with a 2020 systematic review and meta-analysis revealing significant reductions in participants’ levels of anxiety and worry, as well as reduced depression symptoms, enhanced functionality, and improved quality of life.