The Anxiety of Having Anxiety (And How to Break the Loop)

First there's the anxiety itself. Racing thoughts, physical symptoms, overwhelming dread about something that may or may not happen.

Then there's the secondary layer: "Why am I anxious again? I should be able to handle this. What's wrong with me that I'm anxious? This anxiety is probably making things worse."

Now you have two problems.

The Meta-Anxiety Spiral

Anxiety about anxiety is remarkably common. Research on anxiety sensitivity shows it creates a feedback loop: the more you fear anxiety itself, the more anxious you become, which triggers more fear of the anxiety.

This often shows up as:

• Avoiding situations that might trigger anxiety
• Panic about having panic attacks
• Hypervigilance about anxiety symptoms
• Beating yourself up for being anxious
• Trying desperately to control or suppress the anxiety

Why Fighting It Makes It Worse

The more you resist anxiety, the more power you give it. Studies on experiential avoidance show that trying to not be anxious is itself an anxiety-producing activity. It signals to your brain that this feeling is dangerous and must be eliminated.

But anxiety isn't dangerous. It's uncomfortable, unpleasant, and sometimes inconvenient. It's not actually threatening your survival, even though it feels that way.

Breaking the Loop

Accept the anxiety. Not resign yourself to it—accept that it's here right now. "I notice I'm feeling anxious. That's okay. It's unpleasant but not dangerous." Acceptance-based approaches are highly effective for anxiety.

Drop the judgment. Anxiety isn't a character flaw. Having anxiety doesn't make you weak or broken.

Let it be. Rather than trying to make anxiety go away, let it exist. Often it peaks and subsides faster when you're not fighting it.

Get curious, not combative. "Interesting, my heart is racing. What else is happening in my body?" Curiosity is incompatible with panic.

Act anyway. Anxiety wants you to avoid. Moving through it—not around it—teaches your brain it's survivable.

You can't think your way out of anxiety by being anxious about the anxiety. The only way out is through, with acceptance as your companion.

References

1. Naragon-Gainey, K. (2010). Meta-analysis of the relations of anxiety sensitivity to the depressive and anxiety disorders. Psychological Bulletin, 136(1), 128-150. View study
2. Hayes, S. C., et al. (2004). Experiential avoidance and behavioral disorders: A functional dimensional approach to diagnosis and treatment. Journal of Consulting and Clinical Psychology, 72(4), 590-598. View study
3. Arch, J. J., & Craske, M. G. (2006). Mechanisms of mindfulness: Emotion regulation following a focused breathing induction. Behaviour Research and Therapy, 44(12), 1849-1858. View study