Navigating the Anxiety Loop: Steps to Break Free
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Understanding the Anxiety Loop
Recently, I found myself ensnared in what I refer to as an Anxiety Loop, triggered by an incident at work. My mind became a relentless cycle of worrying about potential outcomes, possible actions, and overwhelming self-doubt. This mental strain activated my fight-or-flight response, leading to physical discomfort in my stomach.
Throughout this ordeal, I realized that anxiety has a way of dragging the past into the present, stripping joy from moments that should be carefree. Despite having studied Choice Theory and learning from my husband's counseling practice, I found myself trapped in this loop once more.
The Knowledge vs. Application Dilemma
Even with extensive knowledge, it’s crucial to apply what you know effectively. To navigate my situation, I devised a series of steps:
Step One: Shift from Frustration to Curiosity
Questioning my feelings helped me understand that the incident threatened my sense of power—my need for recognition, achievement, and competence. Instead of dwelling on the negativity, I sought to learn from it and expressed my thoughts through writing.
Step Two: Embrace Acceptance
While I felt unwell, I reminded myself that I could still enjoy my weekend activities. Resisting anxiety only intensifies it, so I aimed to be present and savor the moment.
Step Three: Provide Reassurance
It was essential to remind myself that I was safe and that worrying about my anxiety served no purpose. The incident was behind me, and it was unlikely anyone else was fixating on it. I reassured myself of my resilience and ability to handle emerging outcomes in due time.
Step Four: Observe My Feelings
I allowed myself to experience a range of emotions without becoming attached to them. If I found some thoughts valid, I could assess them logically over time.
Step Five: Emulate Fluidity
Drawing inspiration from Bruce Lee’s philosophy, I chose to approach my anxiety with a mindset of flexibility. I aimed to flow around my worries, acknowledging them while maintaining a state of ease.
Visualizing My Path
Breaking free from an Anxiety Loop isn’t instantaneous; it requires a gradual process. Here’s a snapshot of my experience:
- Thursday: Triggering incident occurs.
- Friday (my three-day weekend): Anxiety and anger ensue, making a simple shopping trip a frustrating ordeal.
- Saturday: I implemented my coping strategies and began to feel better.
- Sunday: I noticed the loop loosening its grip, leaving me stronger and wiser than before.
Conclusion: Growth Through Challenge
Reflecting on my journey, I realize that my experiences with anxiety have led to significant personal growth. Each challenge, though uncomfortable, can provide valuable insights. I even find a sense of gratitude for the incident, as it taught me resilience and adaptability.
I invite you to share your experiences with anxiety and the strategies you use to cope in the comments below.
This video, "This Is Why You Have Anxiety | The Anxiety Loop (and How We Break Free)," dives deep into the mechanics of anxiety and offers insights on breaking free from its grasp.
In "Breaking The Loop of Anxiety | Colin Bien | TEDxLeuphanaUniversityLüneburg," Colin Bien discusses effective techniques for overcoming anxiety loops and embracing a more balanced life.