How to Flip Anxiety: Break the Cycle with 2 Powerful Words

 

Index

• The Science Behind Anxiety and Excitement
• Real-Life Examples
• Teaching Resilience
• Transforming Anxiety into Excitement
• Practical Steps
• Conclusion

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There is a simple shift you can use to transform your anxiety in two words. In this article, you'll learn how to do it. One time, when I was working in the desert in an outdoor therapy program with youth, we had an extremely hot week—like July in Utah—and the temperatures hit over 100°F every day. It was hot, sweaty, and exhausting. One day, while sitting there feeling sorry for myself, I decided to try a thought experiment.

I love a bath so hot that it makes my skin red and sweaty, so I imagined that the waves of heat were actually me sitting in a hot bath enjoying the feeling of heat, relaxing my muscles. Suddenly, my experience transformed. I went from dreading and suffering to appreciating the discomfort. It was just like this weird shift that took me from suffering to appreciating.

Now, in our bodies, there is no physiological difference between anxiety and excitement. Inside our bodies, it's the same physiological response: cortisol and adrenaline are released, there's rapid breathing, and an increased heart rate. You can actually flip a switch in your brain when you say, "Bring it on. I actually want this. Like let's go." And that transforms your experience. In this article, you're going to learn how you can use those two words to transform anxiety into confidence.

Related: 50 simple habits for a happy, healthier life 

The Science Behind Anxiety and Excitement

Often, when someone's anxious, the advice they're given is to calm down, to relax, to take a deep breath. But it's actually quite difficult to switch from an activated emotion like anxiety to a lower level of activation like calmness. It's not impossible; people can train themselves to do this. But it's just hard. It's actually much easier to switch from one intense emotion to another. So a simple way to transform anxiety is to say, "I'm excited."

These two words can make all the difference. Researchers have found that when people say, "I'm excited," they actually gave better speeches, sang better in karaoke, and did better on math tests. This might sound too simple to be true, but what you're really doing is getting yourself out of a threat mindset, where you're focused on all the things that could go wrong, and into an opportunity mindset, where you're thinking about all the good things that could happen to you if you do well.

The emotion of anxiety is supposed to prepare you to take action, to help you perform. It's the exact same physiological response in your body as excitement.

Related: Brain-Health Habits: 7 Simple Habits That Will Rewire Your Brain

Real-Life Examples

I read a great comment on an article the other day, and here's what Bryce said: "This idea literally changed my life. Growing up, when I was getting ready for my first speech ever with my school speech team, my coach asked if I was scared or excited. She then asked me to turn that extra energy, which was making me shake and sweat with anxiety, and channel it to project my voice and increase my stage presence. It actually somehow worked. I still get anxious about public speaking to this day, but the way I think about the anxiety and try to redirect it into positive energy has helped me so much in life."

FAQs

• How do you break a severe anxiety cycle?

Breaking the Severe Anxiety Cycle

Breaking a severe anxiety cycle often requires a multi-faceted approach. Here are some strategies that can help:

Understanding and Managing the Cycle

Identify triggers: Pinpointing what situations or thoughts typically trigger your anxiety can help you develop coping mechanisms.

Challenge negative thoughts: Cognitive-behavioral therapy (CBT) can be highly effective in helping you identify and challenge negative thought patterns.

Grounding techniques: These can help bring you back to the present moment when anxiety feels overwhelming. Deep breathing, mindfulness, and sensory grounding are common techniques.

Lifestyle Adjustments

Regular exercise: Physical activity can significantly reduce anxiety symptoms.

Healthy diet: Nourishing your body with balanced meals can improve your overall well-being.

Sufficient sleep: Prioritizing sleep can help regulate mood and reduce anxiety.

Limit stimulants: Reduce caffeine and alcohol consumption, as they can exacerbate anxiety.

Professional Help

Therapy: A therapist can provide guidance, support, and tools to manage anxiety effectively.

Medication: In some cases, medication may be helpful in conjunction with therapy.

Additional Tips

Support network: Connect with friends, family, or support groups for emotional support.

Time management: Effective time management can reduce stress and anxiety.

Self-compassion: Be kind to yourself and avoid self-criticism.

It's important to remember that breaking a severe anxiety cycle takes time and patience. Small steps can lead to significant improvements. If you're struggling, don't hesitate to seek professional help.

• How do you calm anxiety with words?

Calming Anxiety with Words: The Power of Language

Words hold incredible power to influence our thoughts and emotions.

Here are some verbal strategies to help calm anxiety:

Grounding and Validation

• Acknowledge your feelings: "I'm feeling anxious right now." This simple act can validate your emotions and reduce their intensity.
• Focus on the present: "I am safe in this moment." Grounding yourself in the present can help shift your focus away from anxious thoughts.

Reframing and Positive Affirmations

• Challenge negative thoughts: Replace anxious thoughts with more positive and realistic ones.
• Positive affirmations: Repeat phrases like "I can handle this," "I am strong and capable," or "I am calm and centered."

Mindfulness and Acceptance

• Mindful observation: Describe your anxiety without judgment. For example, "I notice my heart is racing, and my hands are sweaty."
• Acceptance: Accepting the presence of anxiety without resistance can paradoxically reduce its intensity.

Cognitive Techniques

• Questioning your thoughts: Challenge anxious thoughts by asking yourself if they are based on facts or assumptions.
• Problem-solving: Break down overwhelming situations into smaller, manageable steps.

Remember: It's essential to practice these techniques regularly to build resilience. If anxiety is significantly impacting your life, consider seeking professional help.

• How do you express anxiety in words?

Expressing Anxiety in Words

Expressing anxiety can be challenging, but it's an important step in managing it. Here are some ways to put your feelings into words:

Direct Expressions

• Simple and clear: "I'm feeling anxious."
• Specific: "I'm anxious about the upcoming presentation."
• Intensity: "I'm overwhelmed with anxiety."

Describing Physical Sensations

• Bodily reactions: "My heart is racing, and I can't stop sweating."
• Tension: "I feel tense and on edge."
• Discomfort: "My stomach is churning with worry."

Explaining Thoughts and Feelings

• Overwhelming thoughts: "My mind is racing with negative thoughts."
• Fear of the unknown: "I'm scared of what might happen."
• Sense of helplessness: "I feel like I can't control my anxiety."

Using Metaphors

• Overwhelm: "I feel like I'm drowning in a sea of worry."
• Tension: "It's like there's a tight knot in my chest."
• Uncertainty: "I feel like I'm walking on thin ice."

Remember: There's no right or wrong way to express anxiety. The goal is to find words that accurately reflect your experience. Sharing your feelings with someone you trust can also provide relief and support.

• Can being around someone with anxiety give you anxiety?

Yes, Being Around Someone with Anxiety Can Give You Anxiety

It's absolutely possible to experience increased anxiety when around someone who is anxious.

This phenomenon is often referred to as "secondhand stress" or "emotional contagion."

Here's how it can happen:

• Observational learning: Watching someone struggle with anxiety can make you worry about similar situations.
• Empathy: Feeling empathy for someone's distress can trigger your own anxious feelings.
• Environmental factors: A tense atmosphere created by someone's anxiety can be unsettling.
• Behavioral modeling: If someone with anxiety engages in avoidance behaviors, it can influence your own behavior.

It's important to remember that while you can be affected by someone else's anxiety, it doesn't mean you're weak or overly sensitive. It's a normal human response.

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