Understanding the Cycle of Anxiety

Anxiety: a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome

According to the National Institute of Mental Health (NIMH), approximately 30% of adults in the United States will experience an anxiety disorder in their lifetime. Anxiety is one of those things that can impact anyone, no matter what they do or what they look like. Even the strongest people you know will feel scared or anxious during certain times in their life.

But when these thoughts start to take over and impact the activities you engage in, that is when you allow your anxiety to “win.” When most people experience anxiety, they avoid the situation that they are anxious about. While this will reduce your anxiety in the moment, it perpetuates the cycle of anxiety. You strengthen the idea that if you need to avoid these anxiety provoking situations, and don’t allow for your fears/beliefs to be disconfirmed.  

You may hate me for saying this but face your fears. You can start small and build your way up. For example, if you are anxious about asking questions in class because you are worried you may get made fun of, start by staying after class and asking your teacher, eventually you can ask during breaks, and eventually you will be able to ask questions during class. You will experience anxiety when you do this but once your beliefs slowly start being disconfirmed, the anxiety will slowly go away. Practicing deep breathing, relaxation techniques, or even taking a drink of water can help you manage this anxiety!

I can’t wait to see you conquer the “impossible,”

Karishma Patel, AMFT