The vicious circle of anxiety. interaction of components

Anxiety is not a linear phenomenon, but a dynamic and often self-perpetuating process, where thoughts, emotions, physical sensations, and behaviors interact with each other, creating a vicious cycle that maintains and even intensifies the anxious state.

Understanding this interaction is critical to breaking the cycle.

The Initial Trigger

The vicious cycle of anxiety often begins with a trigger, which can be an external situation (e.g., a public presentation, an exam), an internal thought (a worry, a memory), or a physical sensation (a palpitation, dizziness).

Catastrophic Cognitive Interpretation

Once the trigger is present, the person makes a cognitive interpretation of the situation or their own sensations.

In anxiety disorders, this interpretation tends to be catastrophic or threatening.

For example, a palpitation may be interpreted as "I'm having a heart attack", or an invitation to a party like "I'm sure I'll make a fool of myself and no one will want to talk to me".

These automatic negative thoughts and cognitive distortions increase the perception of danger.

Intensified Emotional and Physiological Response

This catastrophic interpretation generates or intensifies the emotion of anxiety or fear.

In response, the sympathetic nervous system is further activated, producing an increase in the physical sensations associated with anxiety (tachycardia, sweating, muscle tension, etc.).

These physical sensations, in turn, can be interpreted as a confirmation of the perceived danger ("my palpitations prove that something bad is happening to me"), which reinforces the catastrophic thoughts and further increases anxiety.

Avoidance Behaviors and Seeking Safety

To try to manage this discomfort, the person resorts to avoidance behaviors (escaping from the situation or avoid it in the future) or safety-seeking behaviors (actions to prevent the feared catastrophe).

While these behaviors may provide temporary relief from anxiety, they are counterproductive in the long run.

Avoidance prevents the person from disconfirming their fears and learning that they can cope with the situation.

Safety behaviors, although momentarily relieving, reinforce the belief that the situation is dangerous and can only be handled through these behaviors, thus maintaining the cycle.

Reinforcement of the Cycle

By avoiding the situation or by "escaping" from it feeling temporary relief,Avoidance behavior is negatively reinforced.

The person learns that avoiding the situation reduces anxiety, making it more likely that they will avoid it in the future, without giving them the opportunity to habituate or to verify that their fears were unfounded.

Thus, the vicious cycle closes and perpetuates itself.

Breaking this cycle involves intervening in its different components: modifying catastrophic thoughts, learning to manage physical sensations, and, crucially, reducing avoidance and safety behaviors through exposure.