Feelings, such as anxiety, do not occur in isolation. They usually occur in relation to how you think, and also to the way you behave. So feelings, thoughts, and behaviors all inter-relate to one another.
Now we are going to talk about the CBT (Cognitive Behavioral Therapy) approach. CBT methods seek to link events in the world (triggers), thoughts we create to account for those events, feelings that the thought generates, and behaviors that maintain the thoughts and feelings.
There’s a misconception that situations or events cause anxiety. However, it is not the situation that causes the anxiety. Rather, it is your thoughts about the situation which lead to anxiety.
So the individual acts like a scientist trying to make sense of the facts of the world. This leads to thoughts about the situation, but many of the interpretations are faulty.
In the negative cycle of anxiety, the event triggers the thoughts. And your thoughts about the situation lead to anxious feelings. The anxiety then leads to less than optimal behaviors, and it initiates the negative cycle of anxiety.
Here’s an example of a negative cycle of anxiety:
You see that the trigger can be real or imagined danger. This triggers thoughts in which you may think “I feel bad, so it must be bad;” or “I can’t cope;” or “Something terrible is going to happen.” So when you think such thoughts, then this leads to feelings of anxiety and fearfulness, and this also triggers the physical sensations of anxiety, such as increased breathing, increased heart rate, shortness of breath, sweating, dilated pupils, and muscular tension. So you are left with this anxiety which is very uncomfortable and distressing, and this can lead to behaviors which serve to get relief from the anxiety, so you might avoid the situation which makes you anxious, or you might escape or freeze. Other behaviors you might try is to cope by doing things to help you feel better or help keep you safe. However, when you engage in such avoidant behaviors and safety behaviors, then this maintains your thoughts about the situation, and this also maintains your anxiety. So this then forms a never-ending, negative cycle of anxiety- it is a vicious cycle.
Let’s go through each one of these items in the negative cycle of anxiety in detail. So you have anxiety. Your trigger may be that you see, hear, or think about the feared object or situation. And then the event induces thoughts about the event. So you might think “I feel bad, so it must be bad;” or “Something bad is going to happen;” or “I will not be able to cope.” These thoughts then lead to anxiety, so you feel anxious and fearful. You also have the physical effects of the adrenaline response, which is also known as the fight or flight response. The anxiety then makes you avoid, so you start avoiding the feared object or situation. Or you might flee and escape the feared object or situation. You may also do things to help you feel better and distract you from your anxiety- you might resort to self-talk, plan an escape, use medication, drink, smoke, fiddle with personal effects, or avoid eye contact. These avoidant behaviors are also called safety behaviors. Although the behaviors decrease your anxiety over the short term, the behaviors actually maintain your overall anxiety from the feared stimulus. Subsequently, the avoidance maintains the belief in the danger and direness of events.
This interaction between your thoughts, anxiety, and avoidant behaviors maintains the vicious, negative cycle of anxiety. The feared stimulus induces thoughts, which induces anxiety, which compels you to avoid. So instead of just exposing yourself to the trigger and finding out nothing bad will occur, you avoid the trigger and this maintains your belief in the danger. But with avoidance, you never get to find out that the anxiety will go away naturally on its own if you just stay with your trigger.
The solution to break the negative cycle of anxiety is CBT (cognitive behavioral therapy). CBT helps to break the negative cycle of anxiety by changing how you think and what you do. It is difficult to change the way you feel, so the focus is on changing the way you think and the way you do things. For further help on breaking the negative cycle of anxiety, please read my self-help book on anxiety, Anxiety Protocol.
Melani Aines says
Great article! Helped me to understand why I feel the way I do! I will break this cycle by facing fears instead of avoiding them! Thank you!
Dr. Carlo says
Glad the article was helpful. If you want more help on eradicating your anxiety, you can benefit from obtaining Anxiety Protocol.
Unknown says
Yo this article rlly helped me Understand why I have anxiety
But I still have tremendous breakdowns in the noon as well…
Is there any medication that I can benefit from that are healthy but not deadly
Dr. Carlo says
Thanks for visiting. If you want a natural anxiety supplement, try KalmPro.
samer says
Thank you, Doctor. Excuse me. Are there nutritional supplements that have the same effect as the anticonvulsant primidone (Mysoline)?Because I suffer from essential tremor disease. The doctor prescribed me the anticonvulsant primidone. It was a very effective treatment, and the tremor completely disappeared..but it contains side effects
Dr. Carlo says
I can provide some general information about nutritional supplements and essential tremor. It’s essential to consult with your healthcare provider before making any changes to your treatment plan, as they can provide personalized advice based on your specific condition and medical history.
Primidone is a medication primarily used to treat epilepsy and essential tremor. While there are no nutritional supplements that are proven to be as effective as primidone for essential tremor, some people have reported finding relief from their symptoms through various dietary changes and supplements. These approaches may not work for everyone, and their effectiveness is not well-established in scientific studies, so it’s important to proceed with caution.
Here are some dietary and supplement options that have been explored by individuals with essential tremor:
1. **Vitamin B12:** Some people with essential tremor have reported improvements in their symptoms after taking vitamin B12 supplements. However, this effect may not be consistent for everyone.
2. **Magnesium:** Magnesium is known for its muscle-relaxing properties and may potentially help with tremor symptoms in some cases.
3. **Omega-3 Fatty Acids:** Omega-3 fatty acids, commonly found in fish oil supplements, have anti-inflammatory properties and may be beneficial for neurological health. Some individuals have reported reduced tremor severity with omega-3 supplementation.
4. **Vitamin D:** Vitamin D plays a role in overall health, including neurological function. Some studies have suggested a possible link between vitamin D deficiency and essential tremor. Talk to your doctor about checking your vitamin D levels before considering supplementation.
5. **Herbal Supplements:** Some people have experimented with herbal remedies like valerian root, passionflower, or chamomile for symptom relief, as these herbs are known for their calming properties. However, the efficacy of herbal supplements can vary widely, and they may interact with other medications.
It’s crucial to remember that the effects of dietary changes and supplements can vary greatly from person to person, and scientific evidence supporting their use for essential tremor is limited. Additionally, any supplements should be used under the guidance of a healthcare professional to ensure safety and proper dosing.
Ultimately, if you are experiencing side effects from primidone or have concerns about your current treatment, it’s essential to discuss these issues with your healthcare provider. They can help you explore alternative treatment options or adjust your medication regimen to minimize side effects while effectively managing your essential tremor.
Melanie O'Brien says
Hi Dr. Carlo. I have just shared this post on my social media as it explains the negative cycle of anxiety so well. I’m a counsellor and I see clients engage in this avoidance behaviour so often. I understand why they do it but this article explains so well why it’s not going to benefit them in the long run. My son has anxiety and I am trying to explain this to him at the moment. I will also share your article with him. Thank you for such a well written informative article. Regards, Melanie
Dr. Carlo says
Melanie, thanks for your insights and for sharing this article!