The concept of Anxiety as a habit.

Breaking Free from the Worry Loop

Anxiety is a common experience for many people, and it can be tricky—it’s not always bad. In fact, anxiety has served us well as a survival tool. It alerts us to danger, mobilizes us to act, and lets us know when something isn’t right. But when we get stuck in anxiety—when the danger is perceived rather than real—it becomes the threat itself.

Our brains do not like uncertainty, and anxiety often shows up in moments of not knowing. It can interrupt sleep, damage our well-being, and even lead to physical illness. But what if anxiety isn’t just a temporary emotional state triggered by stress? What if, over time, it becomes a habit?

The goal isn’t to get rid of anxiety completely. Instead, through acceptance, we can learn to notice it, acknowledge its presence, and respond with intention—rather than let it dictate our lives.

Understanding Anxiety as a Habit

A synonym for habit is practice—and practice, as we often tell ourselves and our children, makes perfect. Want to do better in school? You study. Want to improve in sports? You train. Want to move up at work? You work harder.

So what about anxiety? The more we feed anxious thinking, the more skilled we become at being anxious.

Viewing anxiety as a habit gives us a powerful opening to break free from the worry loop and reclaim our peace of mind—our health, our choices, our lives. We are not helpless passengers in this experience. With awareness, we can move into the driver’s seat and choose where we go.

The Anxiety Cycle

Anxiety often follows a predictable cycle:

• Trigger: A looming deadline, a social interaction, a stressful family dinner. Sometimes even seemingly small demands, like brushing your teeth (especially for those with PDA), can act as a trigger.

• Response: Racing thoughts, physical sensations, and a wave of emotions—fear, sadness, anger—that may or may not be conscious.

• Automatic Reaction: Avoidance, compulsive behaviors, or attempts to neutralize discomfort.

This process becomes so automatic that anxiety can arise even without an obvious cause.

The practice of noticing—bringing mindful awareness to our experience—is the first step to interrupting the loop. ACT teaches us to become observers of our thoughts and sensations, rather than participants in a struggle. EMDR helps us process and resolve the body-based memories that may be fueling these cycles.

The Physiological Response to Anxiety

When anxiety becomes chronic, it activates the body’s fight, flight, or freeze response: rapid heart rate, shallow breathing, and muscle tension. While useful in actual danger, these responses become harmful when triggered repeatedly by imagined threats.

Over time, the nervous system becomes exhausted and dysregulated—opening the door to inflammation, chronic illness, and emotional burnout.

Recognizing the early physical signs—tight chest, sweating, a lump in the throat—is vital. These are clues. EMDR helps us decode them. Acceptance allows us to make space for them without being ruled by them.

Identifying the Worry Loop

The worry loop consists of three parts:

1. Trigger

2. Anxious Thoughts

3. Behavioral Response

Breaking the cycle begins with awareness and curiosity.

• Noticing Triggers & Thoughts: What sets off your anxiety? What story is your mind telling you?

• Behavioral Patterns: Do you avoid? Over-check? Seek reassurance?

• Be Curious: What might this behavior be doing for you? What is it trying to prevent? Just watch—with openness, not judgment.

Understanding your unique loop is the key to beginning to change it.

Strategies for Breaking the Worry Loop

Once you can recognize your anxiety, you can choose which path—or habit—you reinforce. Here are some helpful strategies:

1. Mindfulness, Meditation, and Nature

Simple practices like mindful breathing (try diaphragmatic breathing) help bring you into the present moment. Even a few minutes a day can shift your baseline anxiety. Nature also plays a powerful role—the awe factor is real. Time outdoors can help recalibrate an overstimulated nervous system.

2. Therapeutic Support – ACT, CBT, EMDR

• ACT (Acceptance and Commitment Therapy): Teaches you to make space for difficult thoughts and emotions while moving toward what matters to you - your values.

• CBT (Cognitive Behavioral Therapy): Helps you recognize and challenge anxious thoughts.

• EMDR (Eye Movement Desensitization and Reprocessing): Targets the stored memories and bodily responses that may be at the root of your anxiety.

Each of these modalities can be tailored to your unique experience. Therapy can help you gain clarity and tools.

3. Whole-Person Lifestyle Support

Daily wellness habits matter. Regular movement, a decent diet-(cut down on processed foods), and quality sleep are the foundation of emotional resilience. Even 20 minutes of exercise a few times a week can release endorphins and lower stress.

Closing Thoughts

Overcoming anxiety is not about perfection—it’s about practice. With time, intention, and support, you can reshape your relationship with anxiety. You are not broken. You are not alone. You are capable of living with more peace, clarity, and agency.

If you’re ready to work on anxiety in a supportive, evidence-based way, contact me.