Understanding the Cycle of Anxiety

By Stephanie Kolaski (Bowen), RP, PMH-C  |  June 19th

Anxiety is a common mental health issue that affects millions of people worldwide. It often manifests as a cycle of thoughts, feelings, and behaviours that can feel overwhelming and difficult to break.

One key component of this cycle is rumination, a pattern of repetitive, unhelpful thinking that can increase anxiety symptoms.

In this blog post, we'll explore the cognitive and behavioural cycle of anxiety, with a specific focus on the role of rumination.

The Cognitive and Behavioural Cycle of Anxiety

Anxiety can be understood as a cycle that perpetuates itself through a series of cognitive (thought) and behavioural (action) processes.

Here’s how the cycle typically unfolds:

1. Trigger: The cycle often begins with a trigger, which can be an external event (e.g., a stressful situation) or an internal thought (e.g., a worry about the future). Some individuals may also be triggered by sensory input such as smell, touch, and hearing.
2. Thoughts: The trigger leads to anxious thoughts. These thoughts are typically negative and catastrophic, focusing on worst-case scenarios. For example, you might think, "What if I fail this exam?" or "What if something bad happens to my family?" They may also be negative perceptions about yourself, others, and the world.
3. Feelings: Anxious thoughts lead to anxious feelings. These can include physical symptoms like a racing heart, sweating, and muscle tension, as well as emotional symptoms like fear, worry, and dread.
4. Behaviours: In response to these feelings, you may engage in behaviours that are meant to reduce anxiety but often end up maintaining it. These behaviours can include avoidance (e.g., avoiding the situation that causes anxiety), safety behaviours (e.g., over-preparing or seeking reassurance), and rumination.
5. Rumination: Rumination is an internal behaviour that involves repeatedly thinking about the same unhelpful thoughts and worries. Unlike problem-solving, rumination is unproductive and focuses on "why" questions (e.g., "Why do I feel this way?") rather than "how" questions (e.g., "How can I address this issue?"). This keeps the mind trapped in a loop of anxiety.
6. Reinforcement: The behaviours and rumination reinforce the initial anxious thoughts and feelings, creating a self-perpetuating cycle. For instance, avoiding a situation that causes anxiety may provide temporary relief, but it prevents you from learning that the situation may not be as threatening as you think.

The Role of Rumination in Anxiety

Rumination plays a central role in the cycle of anxiety by keeping the mind focused on negative and distressing thoughts.

Here’s why rumination is particularly problematic:

• Prolongs Anxiety: Instead of allowing anxiety to dissipate naturally, rumination keeps the anxious thoughts alive and intense.
• Increases Negative Thinking: Rumination often involves focusing on negative aspects of a situation, leading to more negative thoughts and feelings.
• Prevents Problem-Solving: While rumination may seem like an attempt to understand or solve a problem, it rarely leads to solutions. Instead, it keeps you stuck in a cycle of worry.
• Affects Sleep and Concentration: Constant rumination can interfere with your ability to sleep and concentrate, further impacting your overall well-being.

Breaking the Cycle of Anxiety

Breaking the cycle of anxiety requires addressing both the cognitive and behavioural aspects of the cycle.

Here are some strategies:

1. Identify Triggers: Recognize what triggers your anxiety. Understanding your triggers can help you prepare and respond more effectively.
2. Challenge/Reframe Anxious Thoughts: Practice cognitive restructuring by challenging and reframing your anxious thoughts. Ask yourself if there is evidence to support your fears or if there is a more balanced way to view the situation. You can also use a technique where you ask yourself what you would say to a loved one during a similar situation.
3. Practice Mindfulness: Mindfulness techniques can help you stay present and reduce the tendency to ruminate. Focus on the here and now, rather than dwelling on past events or future worries. This takes a lot of intentional practice!
4. Engage in Problem-Solving: Instead of ruminating, engage in active problem-solving. Focus on what you can actually do to address the issue at hand in the moment.
5. Limit Avoidance/Safety Behaviours: Gradually face the situations that cause you anxiety. This can help you build confidence and learn that these situations are not as threatening as they seem. Reducing safety behaviours such as seeking reassurance, over-preparing, and checking behaviours can have a positive impact on anxiety as well.
6. Seek Professional Help: If anxiety and rumination are significantly impacting your life, consider seeking help from a mental health professional. Cognitive-behavioural therapy (CBT) is particularly effective for treating anxiety.

Understanding the cognitive and behavioural cycle of anxiety, and the role of rumination within it, is crucial for managing and reducing anxiety.

Remember, overcoming anxiety is a process, and taking small, consistent steps can make a significant difference. If you want to talk more about those steps, reach out, we are here to talk when you are ready.