The Anxiety Cycle: Fear of Fear

Understanding Fear Of Fear

Anxiety is more than just worry or stress, it is the persistent feeling of being stuck in a loop of fear, tension, and physical sensations that make everyday life feel like a battle. One of the most confusing and exhausting parts of anxiety is the fear of fear. Fear of fear is when we become anxious about the experience of being anxious. This is known as the anxiety cycle. Learning to understand your anxiety cycle is the first step in breaking it.

What Is The Anxiety Cycle?

The anxiety cycle is a loop that continues to feed itself. It often starts with a trigger: a thought, a sensation, or a stressful situation. This trigger creates an anxious response in our body: dry throat, sweating, heart racing, dizziness, muscle tension, or shallow breathing. When we notice these sensations, we start to worry about them, which amplifies the anxiety even further. The more we fight or fear these sensations, the stronger they become.

When we interpret the symptoms as a problem, such as "something is wrong," "I shouldn't feel this way," "what if I lose control?" Fear increases, not of the situation, but of the sensations themselves.

1. A trigger or thought causes anxiety.

2. Physical symptoms appear.

3. You fear those sensations and try to control or escape them.

4. That fear signals your brain, sends it an alert and continues the cycle.

You may want to avoid certain situations to not experience the physical symptoms or become hyperaware of your body. The avoidance may relieve your anxiety for a moment, but by treating fear as dangerous, your brain learns to stay on high alert, even when you're safe.

How Self-monitoring Amplifies The Anxiety Cycle

Is my heart racing?

How fast am I breathing?

Do I look anxious?

Is this getting worse?

This is called self-monitoring, and it makes sense. When something feels off, the brain looks to make sense of it. Self monitoring doesnt create safety, it fuels the anxiety cycle. When you constantly scan your body, thoughts, or expressions for signs of anxiety, your nervous system continues to feel in danger and stays alert. Neutral sensations start to feel intense. A normal heartbeat becomes louder. A passing thought feels alarming.

Reality Check

Fear itself is not dangerous. It is uncomfortable. Your body is doing what it's designed to do: protect you. The problem occurs when the alarm system gets stuck in the "on" position.

Therapy For Anxiety

Anxiety thrives on resistance and avoidance, but when you turn towards it, gently and with curiosity, you take away its power. Through therapy, you can recognize the anxiety cycle, gently allow the feelings to occur, explore regulation, challenge the thoughts, and explore gradual exposure. Anxiety may still visit, but it can no longer run the show.