Anxiety, Part 5: Putting the cycle together
Now that we have looked at each part of the cycle in regards to awareness, let’s begin putting the big picture together.
We talked about triggers, physical symptoms and self-talk. Start with the following example to see how the cycle can work together:
Let’s say you experience anxiety when you have to speak in front of people. Public speaking usually makes everyone a bit anxious. For this example however, let’s say your anxiety is extremely high, a “10,” on the anxiety scale (See first anxiety series post for more info on the anxiety scale). In short, “1” communicates low anxiety and “10” communicates high anxiety.
For someone struggling with the anxiety of anticipating public speaking, the cycle may look like this:
Triggers:
-Thinking about public speaking
-Being in places you may have to speak publicly
-Waiting for your turn to public speak
Perhaps these triggers put you at a “2-3.”
At this state, you are aware of the anxiety-producing event but are not overcome.
Physical symptoms:
-Sweating
-Raised heart rate
-Upset stomach
Perhaps adding these physical symptoms your anxiety state might climb to a “6” or “7.”
At this rating, you are perhaps quite uncomfortable and experiencing little quality of the experience.
Self-Talk:
I am going to sound like an idiot
Everyone will probably know I am extremely nervous
Now, you may be at a “9” or a “10.”
At this state of anxiety, you will often be focused solely on your anxiety. Remaining this high on the anxiety scale will often keep you from being present with your surroundings and interactions.
Here is a visual summary of the above example:
The diagram above gives a visual for how the cycle can work.
Be aware, each individual’s cycle comes with a lot of variations.
Also, the anxiety cycle is not always linear:
Triggers ———— > Physical Symptoms ———— > Self-talk
Instead it could happen all at once, spread out over time and/or a cycle.
The above symptoms can occur all at once or in a different order as listed above. What you need to be aware of is the fact that these symptoms do exist and often people experience symptoms in each category.
As you digest looking at the whole cycle, consider how this affects your quality of life.
Now, think about the quality of life that occurs with a high anxiety filter:
If you are walking into the public speaking event mentioned above at “9” or a “10” on the anxiety cycle, you may be less connected to the reality of your social experience. Your anxiety will likely serve as a huge distraction.
Take a look at a social experience and the anxiety cycle:
Triggers:
Reminders of an upcoming social event
Thinking about an upcoming social events
Physical Symptoms:
Restlessness
Irritability
Upset stomach
Self-talk:
I will probably embarrass myself.
Last time this happened _______, and I still feel embarrassed.
Ah! I always say the wrong thing!
The above triggers, physical symptoms and self-talk all occurred pre-event.
Now let’s say these above symptoms helped you climb to a “7” of anxiety.
Think about this….
All this happens and you are not even at the social event yet. Your anxiety filtered perspective walking into that event is a “7!”
That’s high!
A “7” rating of anxiety will surely affect your experience at the actual event.
This visual helps demonstrate how much anxiety can occur before any of reality plays out:
Looking at the big picture, if you struggle with anxiety, you must take time to breakdown your anticipating experience. Sometimes, the process of becoming aware of your anticipation anxiety in triggers, physical symptoms and self-talk, can greatly increase quality of life experiences.
Considering awareness, I would ask yourself how much energy you invest in anticipating anxiety producing conditions, places and people?
Next week, we will start working through the cycle from a skill-building perspective.
Photo credit: http://www.courtneyalyson.com
Mental Health & Journaling 