You are on the edge of a deadline, you’ve been thinking through all the ways you could tackle the expectations or the project. Yet as you sit down to execute you vacillate between drawing a blank and being flooded with a million ways you could or should approach it all. You logically know that there is no right or wrong way to complete the task and that it will likely all turn out okay, but you can-not-turn-off-your-brain from the non-stop anxiety loop that is ruining your day.
The Anxiety Loop
You’re tired of knowing the “right” answer, meaning your logical brain that tells you “shouldn’t” be worried about x,y, or z, but that never stops your brain from running in circles endlessly on a path you didn’t ask to be on. Your brain isn’t anxious or worried about every aspect of your life at this moment, rather it seems to be an anxious loop or what an anxiety therapist would label as rumination.
What is Rumination?
So what is rumination exactly, and why can’t you just will your way out of it? Well, rumination is a form of anxiety that is focused on an upcoming event, conversation, etc. OR it’s reliving a past mistake, conversation, or outcome. The anxious thoughts and sensations are repetitive and on a repeated loop. It’s most likely to happen when we are caught off guard, kick into regret or shame, or fear a potential negative threat or outcome.
Our brains were meant to keep us safe, and when they kick into overdrive (cue anxiety), they tend to over-alert us to the pain or perceived pain in an attempt to try to protect us. It is well intended, and yet the anxiety loop or rumination is unhelpful.
At Inside Wellness, our caring and compassionate therapists can help break the cycle of rumination so you can get back to living your best life.
Here are a few ways to slow it down and hop off of the anxiety loop you wish you weren’t on.
Assess your physical vulnerabilities & address them as quickly as possible.
I think we can all agree that when any given 3 y.o. has a meltdown about almost anything, the majority of the time they are over-tired, hungry, or overwhelmed by new circumstances or people. As adults, we are often having a similar experience, when our body does not have what it needs when it needs it, an internal meltdown starts to happen. So grab some food, get your power nap on, or at least give yourself permission to take a break and give your body more support and a little grace.
Get curious about the anxiety loop.
Curiosity is often the key to helping your brain to hop off of the anxiety loop. It can give us the needed information to identify and gain context as to what started the anxiety & rumination in the first place. Sometimes we are over-tired when the anxiety loop began, sometimes we are over-stressed when the loop began, and sometimes we were caught off guard by the circumstances that set it off.
Slow down your body & your mind.
This one is easier said than done, am I right? If only it was that simple, and yet sometimes it actually is the key. As we slow our bodies & minds down, our thought processes will often slow down with it. Simply put, emotions love themselves, so slowing down allows our emotions to lose some momentum.
Some days this may look like standing up & stretching instead of looking at the computer screen while working on your project. Sometimes this looks like slowly breathing out, then back in a few times over until your perspective zooms out. And sometimes it’s gently inviting your anxious thought loop to slow down and show you if you are scared, in shame, or hoping to feel a sense of certainty or control. Knowing the function of your loop can guide you to getting your needs better met.
Get out of your head and get connected.
Phone a friend, text, or snap chat & let someone you are feeling stuck with. When we are in a place of worry, fear, shame, or self-judgment our emotions can get really big. Often our knee-jerk reaction is to pretend like we are fine and hope that our emotions & anxiety loop will just resolve themselves. But since humans are hardwired for connection, we often need the connection to help challenge the loop, validate our emotions, or provide some type of engagement or support to lessen the power of the anxiety loop.
Closing Thoughts From an Anxiety Therapist
Let’s face it, running in circles in any aspect of life feels exhausting. And the anxiety loops are like being on a roller-coaster that you know you don’t want to be on. It’s normal to sometimes get caught on an occasional anxiety loop especially when life gets hectic. But if you feel like you frequently experience anxiety, then maybe it’s time to try a more hands-on approach. Therapy for Anxiety in Utah can help, we know you can have more freedom from your anxiety than you currently do.
Begin Therapy for Anxiety in Utah
Are you stuck in an anxiety loop with no escape in sight? We are happy to say that you've come to the right place. You don’t have to continue struggling alone with your anxiety alone. Our counselors at Inside Wellness are highly-skilled and experienced professionals who can help you get the treatment you need to regain control of your life.
If you're ready to get started, you can follow these simple steps:
Reach out to us about scheduling a free 15-minute phone consultation.
Learn more about our counseling services and our anxiety therapists.
Get set up with an anxiety therapist who is right for you!
Additional Mental Health Services Offered at Inside Wellness
Here at Inside Wellness, we provide a variety of online counseling services including counseling for body image, self-esteem, and eating disorders. Learn more about the specific services we offer below.