The anxiety cycle is a reinforcing trap. It looks like this:

1. Internal or external trigger
2. Anxiety sensations
3. Anxiety urges us to avoid or escape
4. We avoid or escape the trigger
5. We experience short-term relief from anxiety
6. We reinforce anxiety long term

The amygdala, the part of the brain responsible for our fight/flight response, is great at keeping us alive. The only thing is, it’s not very smart. It says, “I’d rather keep you alive and be wrong about this. Let’s panic now and figure out the details later.” As a result, it constantly sends us false alarms.

When it sends us anxiety signals, it watches how we respond. If it sees us avoiding or escaping, it says, “Oh, my human is running away. I’m right!” It stores this memory and will send us the same signals in similar situations.

The good thing about the amygdala is that it’s open to learning new lessons. The catch is, it doesn’t learn through language or logic. It only learns through experiences and only when it’s sending anxiety signals. If you’re not feeling anxiety, it’s not open to learning.

So, the way out of the anxiety cycle is to actually do the very thing the anxiety is urging us away from. That is, to trigger the anxiety on purpose.

In the short-term the amygdala will get louder. But, as we stay in the triggering situation, the amygdala continues to send false alarms, but it takes note that we’re staying put. This slowly teaches the amygdala that it doesn’t need to keep sending us anxiety sensations.

Want to learn more about this cycle and how to break it? I’m offering a free webinar in 2 weeks: Overcoming Worry and Anxiety. I hope you’re able to join!