Anxiety, a common human experience that for most people can manifest as feelings of worry, nervousness, or unease can be the result of a stressful situation. It can be accompanied by physical symptoms like rapid heartbeat, sweating, and difficulty breathing.
Anxiety can range from occasional discomfort to a debilitating condition. While it’s normal to experience anxiety from time to time, chronic anxiety can significantly impact your quality of life.
This blog covers:
Understanding Anxiety and Why It Happens
Anxiety can be situational and temporary based on your current life experiences or chronic and long-standing such that no matter what life experiences you have there is always a level of anxiety occurring. Changes to anxiety can be triggered by many things, including new stressful situations, genetics, underlying health conditions, and of course, such things as work and family issues, limited time, financial worry, noise and pollution, etc. Understanding the root causes of your anxiety can help you develop effective coping strategies. Some common triggers include:
- Stressful life events: Major life changes, such as job loss, moving, or relationship difficulties, can contribute to anxiety.
- Medical conditions: Certain medical conditions, like thyroid disorders or heart problems, can mimic or exacerbate anxiety symptoms.
- Substance abuse: Excessive use of alcohol or drugs can increase anxiety and worsen symptoms.
- Genetics: A family history of anxiety disorders may increase your risk.
People with Chronic anxiety can have a baseline experience that makes even the most daily task feel overwhelming and when unique situations hit, the anxiety will spike as well; sometimes in new ways.
For someone who struggles with serious anxiety, daily life can look much different. Most people think people who struggle with anxiety or have “panic attacks” hyperventilate, rock back and forth, cry and/or appear in “crisis mode.” However, chronic anxiety can be much less obvious and can be as subtle as leg bouncing, walking quickly, second guessing yourself (constantly), muscle tension, difficulty sleeping, overthinking every situation, irritability, frequent apologizing, going blank when asked a simple question, stumbling over your words, physical exhaustion, avoidance, isolation, easily distracted, peeing (a lot of peeing), sweating, having the constant need to respond to every message, email or request immediately, having a running commentary in your head to stop talking or questioning “why did you say it like that,” etc.
What is the Cycle of Anxiety?
The cycle of anxiety typically involves five stages:
1. Triggering event or thought
This is the initial event or thought that causes anxiety. It could be an external trigger, like an upcoming work meeting or uncomfortable discussion with a family member, or an internal trigger, like a memory or worry.
2. Feeling anxious
Your feeling of anxiety may spike, this could be physical symptoms (rapid heart rate, sweating, rapid breathing, nausea) or emotional (fear, shame, guilt, sadness).
3. Attempting to avoid the situation
To reduce the anxiety, you might try to avoid the triggering situation or thought. This can provide temporary relief. For some, this can be as easy as distracting your brain with watching TV or reading or even thinking about something else. For others, with more chronic anxiety, the brain is not so easily distracted. Sometimes, if distracting your brain from the thought is not possible, some people will cancel plans, call off work, take a nap, etc.
4, Temporary sense of relief
The avoidance leads to a brief feeling of relief, as the immediate anxiety is reduced. As anxiety becomes a greater problem in life; these attempts to avoid situations become more and more intrusive to daily life.
5. Returning to a state of heightened anxiety
Over time, the relief is short-lived, and the anxiety returns, often stronger than before, perpetuating the cycle. Each time someone works through the cycle, the intervention becomes more and more extreme and the feelings of anxiety, guilt, shame and fear increase as well.
Understanding this cycle is crucial for managing anxiety effectively. Breaking the cycle often involves facing fears rather than avoiding them and using healthy coping strategies. A professional therapist can be very helpful for both understanding the cycle and breaking through its various steps.
Are Compulsive Thoughts part of the Anxiety Cycle?
Yes, compulsive thoughts can very much be part of the anxiety cycle. Compulsive thoughts are recurring, intrusive thoughts that often cause significant distress. When someone experiences compulsive thoughts, they might engage in certain behaviors or mental rituals to try to neutralize or alleviate the anxiety caused by their thoughts through distracting compulsive behaviors. This can lead to a cycle where the temporary relief provided by these actions reinforces the compulsive behavior, making it a repeating pattern.
Compulsive thoughts are a key component of conditions like Obsessive-Compulsive Disorder (OCD), where anxiety and compulsions go hand in hand. Compulsive behaviors are an attempt to manage the anxiety produced by intrusive thoughts, but they often end up reinforcing the cycle of anxiety.
Not all anxiety will end up with an OCD disorder. For example, some compulsive thoughts sound more like the constant critical inner dialogue you hear. As you are having the conversation with a coworker/family member/friend and your inner voice is analyzing everything you say and how you said it. “Why did you emphasize THAT word?” “Stop talking, they don’t care.” “ Oh my gosh, the sound of my voice is so horrible.” “Wait, why did they make that face when I said that?”
Understanding this cycle is crucial for effective treatment, which often involves cognitive-behavioral therapies aimed at breaking the pattern and developing healthier coping mechanisms. If you or someone you know is struggling with compulsive thoughts and anxiety, it’s important to seek help from a mental health professional.
What Calms Anxiety?
Several factors can help calm general levels of anxiety. These include:
- Stress management techniques: Practices like meditation, yoga, and deep breathing can help reduce stress and anxiety.
- Regular exercise: Physical activity can release endorphins, which have mood-boosting effects.
- Healthy diet: A balanced diet rich in fruits, vegetables, and whole grains can support mental health.
- Adequate sleep: Sufficient sleep is essential for overall well-being and can help regulate mood.
- Social connection: Spending time with loved ones can provide emotional support and reduce feelings of isolation that can heighten feelings of anxiety.
- Professional help: Therapies, such as cognitive behavioral therapy (CBT) and medication can be effective treatments for anxiety disorders.
What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that helps individuals understand and change their thought patterns and behaviors. It is based on the concept that our thoughts, feelings, and behaviors are interconnected, and that changing negative thoughts and behaviors can lead to improvements in emotions and well-being.
Key Components of CBT
Cognitive Restructuring
This involves identifying and challenging negative or distorted thoughts and replacing them with more realistic and positive ones
Behavioral Activation
Encourages individuals to engage in activities they enjoy and find rewarding, which can help to improve mood and reduce negative behavior patterns
Exposure Therapy
Gradually and systematically exposing individuals to feared situations or thoughts in a controlled way, to reduce avoidance behaviors and lessen anxiety over time
Skills Training
Teaching practical skills such as stress management, relaxation techniques, problem-solving, and assertiveness
Goal Setting
Establishing specific, measurable, attainable, relevant, and time-bound (SMART) goals to guide therapy and track progress
How CBT Works
CBT is structured, short-term, and goal-oriented. During sessions, therapists and clients work together to identify specific problems and develop strategies to address them. The client often completes homework assignments between sessions to practice new skills and reinforce learning.
Benefits of CBT:
- Effective for a wide range of issues, including anxiety, depression, phobias, and stress
- Helps individuals develop coping skills that can be used in everyday life
- Empowers individuals to take control of their mental health
By focusing on changing unhelpful thoughts and behaviors, CBT aims to break the cycle of negative thinking and behavior, leading to lasting improvements in mental health and overall quality of life.
Tips to Calm Anxiety
Here are some practical tips to help you calm anxiety:
Practice mindfulness
Focus on the present moment and avoid dwelling on past mistakes or future worries. Mindfulness techniques, such as meditation and yoga, can help you cultivate a greater sense of awareness and calm.
Challenge negative thoughts
Identify and challenge negative thought patterns that contribute to anxiety. Cognitive-behavioral therapy (CBT) outlined above can be a helpful tool for learning to reframe negative thoughts.
Time management
Prioritize tasks and break them down into smaller, manageable steps. Effective time management can reduce feelings of overwhelm and stress.
Limit caffeine and alcohol
These substances can exacerbate anxiety symptoms.
Learn relaxation techniques
Progressive muscle relaxation and guided imagery can help reduce physical tension and mental stress.
Practical Techniques to Calm Yourself or Stop an Anxiety Attack
Deep breathing exercises
Take slow, deep breaths, focusing on the sensation of your breath. Deep breathing can activate the body’s relaxation response.
Grounding techniques
Engage your senses by focusing on what you can see, hear, feel, smell, and taste. Grounding techniques can help you stay present and reduce anxious thoughts. Go for a walk and name the things you observe, for example. Doing so can completely change your mood by refocusing your attention away from your anxious thoughts.
Positive affirmations
Repeat positive statements to yourself to boost your self-esteem. Positive affirmations will help challenge negative self-talk.
Healthy distractions
Engage in activities you enjoy, such as reading, listening to music, or spending time with loved ones. Healthy distractions can help take your mind off of worries and promote relaxation.
Seek a quiet place
Remove yourself from stressful situations and find a quiet, calm environment.
Remind yourself that it's temporary
Anxiety attacks are intense but usually don’t last long.
Seek professional help
If anxiety is frequent or severe, consider seeking therapy or medication. A lot of time anxiety is rooted in our upbringing; healing that part of ourselves can be very freeing.
Remember, you’re not alone in experiencing anxiety.
By understanding the causes and implementing effective coping strategies and seeking professional counseling, you can calm anxiety and live a fulfilling life. If you’re struggling with anxiety, don’t hesitate to reach out to a mental health professional for guidance and support.
At Catawba Valley Healthcare in Hickory and Valdese, North Carolina, we are here for the health care of our surrounding communities. If you need professional support from a primary care physician or a mental health professional for anxiety, visit our website @ cvhnc.org or call us today at (828) 695-5900.