ANXIETY ABOUT ANXIETY: HOW TO EXIT THE Spiral
A funny thing about anxiety is how it can become a source of anxiety in and of itself. Meaning, it’s often not just external things that trigger anxiety, but also the internal experience of anxiety that becomes a trigger on its own. When the physical sensations of anxiety start to be interpreted as threats, more anxiety and suffering result.
How Does this Happen?
Anxiety is a very physical experience for many people. Its manifestations in the body can mirror physical symptoms that we have been taught to be concerned about, such as chest pain/tightness, shortness of breath, and dizzy spells. Because of this, some people have the belief that anxiety is by nature dangerous and that experiencing it can harm the body.
Moreover, we all have social conditioning around what are and are not acceptable displays of emotion. Many people believe it would be embarrassing or even shameful if other people were able to see that they are anxious, such as if they heard their voice shaking. When this is the case, observing physical sensations associated with anxiety can bring on an additional set of anxieties about losing control of one’s emotions in a public way.
The result of these processes can be that a person comes to fear the experience of fear itself. Physical sensations of anxiety are interpreted as danger signals, which in turn intensifies the body’s physical activation. This phenomenon is called anxiety sensitivity. A person who has developed anxiety sensitivity will be highly attuned to any potential physical indication of anxiety and prone to latch onto that sensation, often questioning what it means, why it is there, or if something bad is going to happen because of it. Paradoxically, this excess focus on the sensation tends to heighten it, which in turn increases anxiety. We become stuck in a vicious feedback loop.
How to Get Unstuck
Research has found that anxiety sensitivity is a risk factor in the development and maintenance of anxiety and panic disorders. That said, if you identify with any of the characteristics of anxiety sensitivity, it is worthwhile to work on it as a means to insulate yourself from new or worsening anxiety symptoms. Here are some action steps to consider:
Evaluate your beliefs around anxiety. Do you believe that anxiety is bad? That experiencing anxiety damages the body? That it will make you lose control? All of these beliefs are overly simplistic and decidedly unhelpful. They will lead you to be unduly reactive to any physical markers of anxiety and risk setting in motion the unwanted cycle discussed above.
Reframe counterproductive beliefs. Consider the following substitutions:
Anxiety is uncomfortable but it is not unsafe.
Anxiety is a feeling like any other. I can handle it and it will pass.
Bodies experience all kinds of physical sensations. They are not automatically dangerous or harmful.
Practice mindful observation. Rather than try to push away or ascribe meaning to physical sensations, try to simply observe them for what they are. Notice what you are feeling and where you are feeling it without judgment. Watch it move. Emotions are inherently short-lived, with some theorizing that they only last 90 seconds when allowed to pass through the body uninterrupted by our brain’s storytelling.
Seek therapy. If you have tried the strategies above and are still struggling, anxiety therapy could be a next step. Anxiety therapists can offer a number of tools and practices to help you settle an overly sensitive fear response.
Anxiety will probably never be your favorite emotion, but you can develop a healthy relationship with it. Accepting that anxiety will sometimes happen and that, though it is unpleasant, it won’t hurt you is the path to greater peace.
Please note: This content is for informational and educational purposes only. It is not a substitute for professional diagnosis or treatment. Always seek the advice of a licensed mental health provider or other healthcare professional for guidance related to your specific mental health or medical concerns.
