Breaking the Cycle of Anxiety
Written by Carissa Vuono, August 2025
Anxiety transcends many individuals despite their race, age, gender, ethnicity, and socioeconomic class. Anxiety can bring a variety of uncomfortable symptoms, such as worry, fear, and a sense of being overwhelmed. When individuals experience anxiety, it can impact their daily functioning and emotional well-being.
Something that many individuals are not aware of is the cycle of anxiety. Anxiety is a loop that many feel stuck in: individuals experience anxiety, then avoid the situation or stimulus that triggers it. This avoidance brings short-term relief, but only temporarily. Over time, this cycle strengthens the anxiety response and reinforces avoidance, rewiring the brain to flee future anxiety-provoking situations instead of facing them.
For example, imagine a student who feels anxious about speaking in class. To avoid the discomfort, they choose not to participate. In the moment, they feel relieved. But over time, their fear of speaking grows stronger, and the classroom becomes a source of dread. This is the cycle in action.
“Okay, now I know there is a cycle—what do I do next?”
Developing insight and recognizing that you may be caught in the anxiety cycle is an important first step. Increasing awareness of how anxiety manifests in your body, thoughts, and behaviors lays the foundation for change.
Various tools can help disrupt the cycle:
Cognitive restructuring to challenge and reframe unhelpful thoughts
Relaxation and breathing techniques to calm the nervous system
Exposure strategies to build tolerance for discomfort
Mindfulness and grounding to stay connected to the present
Working with a therapist can offer a safe space to explore the roots of your anxiety, identify patterns, and practice new responses. Over time, therapy can support you in building confidence and resilience in situations that once felt overwhelming.
Anxiety may try to take charge of your life, but it is possible to take charge of the anxiety. With support, intention, and practice, change is possible, and the cycle can be broken.
You are not alone in this experience. Healing may not always be linear, but every small step matters - and the path forward is within reach.
