08/11/2025
Anxiety spiral
Refers to a cycle where anxiety feeds on itself, worsening over time. A person starts with a trigger that leads to anxiety, which is followed by negative thoughts, avoidance or safety behaviors, reinforcement of the anxiety, and ultimately, an escalation in anxiety levels. Each stage strengthens the next, creating a self-perpetuating loop of increased anxiety.
Understanding with example of Sarah:
1. Trigger: She is asked to give a presentation at work. Public speaking is something she fears.
2. Anxiety Response: She starts to feel her heart racing and hands shaking as she thinks about presenting.
3. Negative Thoughts: She thinks, “I’m going to mess up. Everyone will think I’m incompetent.”
4. Avoidance or Safety Behavior: She tries to avoid thinking about the presentation and practices less, believing it will calm her nerves. Alternatively, she could over-rely on detailed notes during the presentation as a safety crutch.
5. Reinforcement: She feels relief in the short term, but this reinforces her belief that presenting is something to be feared and avoided.
6. Escalation: The closer the presentation date comes, the more anxious Sarah becomes, and she now starts dreading all work meetings, not just the presentation.
Understanding anxiety spiral helps individuals recognize how their behaviors and thoughts fuel their anxiety. By identifying the stages, people can intervene earlier, such as challenging negative thoughts, gradually facing feared situations, or using relaxation techniques. For clients, therapists can use this model to highlight where intervention is most helpful and how breaking the cycle leads to reduced anxiety and better coping mechanisms.🤗🤗
