{"id":2532,"date":"2023-01-06T14:45:47","date_gmt":"2023-01-06T19:45:47","guid":{"rendered":"https:\/\/news.med.virginia.edu\/mindfulness\/?p=2532"},"modified":"2023-01-06T14:48:37","modified_gmt":"2023-01-06T19:48:37","slug":"unwinding-anxiety-part-two","status":"publish","type":"post","link":"https:\/\/news.med.virginia.edu\/mindfulness\/2023\/01\/06\/unwinding-anxiety-part-two\/","title":{"rendered":"Unwinding Anxiety – Part Two"},"content":{"rendered":"

By Cawood Fitzhugh<\/span><\/b><\/p>\n

\u00a0<\/span><\/b>\u201cMost of the shadows of this life are caused by our standing in our own sunshine.\u201d
\n<\/span><\/b>Ralph Waldo Emerson<\/span><\/b><\/p>\n

\u00a0<\/span>Understanding the Habit Loop and How We Feed It<\/span><\/b><\/p>\n

\u00a0<\/span>The definition of anxiety is a feeling of worry, nervousness, or unease typically about an imminent event or something with an uncertain outcome. Where does anxiety come from?\u00a0 Without even knowing it we may be feeding it or making it worse in attempts to make ourselves feel better.\u00a0 We mentioned \u201cfeeds\u201d in last month\u2019s Musing, the endless activities that can consume our time and attention.<\/span><\/p>\n

\u00a0<\/span>Feed binging is just one way we may be playing into our anxiety. There is nothing wrong with the feeds depending on but how we are in relationship to them. However, this relationship may be making our anxiety worse.\u00a0 Because anxiety is at an all-time high, it is worth considering.<\/span><\/p>\n

\u00a0<\/span>The iPhone was designed after a casino, with all the bells and whistles to keep our attention.\u00a0 It activates our sympathetic nervous system, the flight, fight or freeze system in the body.\u00a0 You get that nice hit on your Instagram and your phone \u201cbings\u201d.\u00a0 Someone \u201clikes\u201d you.\u00a0 This feels good and now you want to post again. You may think, I want to feel good right now, I\u2019m going to post something, and I\u2019ll feel better. This repeated behavior begins to lay down a habit.\u00a0 Post- get a bing- feel better.<\/span><\/p>\n

\u00a0<\/span>But what if no one responds? This is unlikely, but let\u2019s pretend no one responds to your post. How does this feel?\u00a0 Not having an expected outcome?\u00a0 Maybe worry comes in, \u201cDid anyone see my post?\u201d\u00a0 \u201cAm I being ghosted?\u201d This progresses to \u201cSomething\u2019s wrong?\u201d and then \u201cWhat\u2019s wrong with me?\u201d\u00a0 \u201cI\u2019m no good?\u201d \u201cDoes anyone care?\u201d The mind fill in the gaps. At this point you want to get rid of that unpleasant feeling.\u00a0 You may go eat a donut, drink a beer, smoke a cigarette, get absorbed in video games. You do something\/anything to feel better.\u00a0 The more you do this behavior when you\u2019re feeling bad, the more you lay down this pattern.\u00a0<\/span><\/p>\n

Anxiety is so common it is considered a habit all its own.\u00a0\u00a0Here\u2019s the neuroscience of an Anxiety Habit Loop. Something happens in your life, it could be good or bad, it\u2019s called the \u201cTrigger\u201d.\u00a0 When it feels good, you want to repeat it. The brain says \u201cThat feels good, do that some more.\u201d The brain lays down a memory and you start to associate that behavior with feeling good. When you want to feel good, you just repeat this behavior. Trigger-behavior-reward. Trigger- post on Instagram; Behavior-\u00a0get the \u201clike\u201d; Reward- feels good.<\/span><\/p>\n

\u00a0<\/span>This happens for negative emotions as well. Have you ever just thought how far behind you are at work, or perhaps beat yourself up if you made a mistake?\u00a0 How does this feel? Not so good. Just like we want to repeat the good feelings, we want the bad feelings to go away. This too, lays down a memory.\u00a0 When this happens, we get triggered by that thought or emotion like being behind at work, and we start to feel weighted down. Then we go and distract ourselves on our feeds (social media, food, cigarettes, alcohol, TV)- reward- relief.\u00a0 This, too, lays down a memory: when you feel stressed or anxious, distract yourself and you\u2019ll feel better.\u00a0 The more we do this- get anxious, distract ourselves, feel better- the more this becomes a habit.<\/span><\/p>\n

But does this really help us to feel better?\u00a0 Perhaps yes in the short term but did the work get done?\u00a0 Did the overall anxiety go away?\u00a0 After getting lost in our feeds, we now have lost much needed time for our work and are behind even more.\u00a0 We can feel more anxious.\u00a0 Anxiety can even feed on anxiety. You have a lot of work to do, you feel anxious, you distract yourself and now you are worrying.\u00a0 The more you worry about the misuse of time and the load of work, the more you feel anxious. This becomes another habit loop.\u00a0<\/span><\/p>\n

\u00a0<\/span>A mindfulness tool to interrupt this cycle is to move from paying attention to these thoughts into awareness of the body, noting where you feel the anxiety.\u00a0 This helps create a circuit breaker for all those worry thoughts by shifting the attention to the body. This will work for mild anxiety. However, if you are moving towards a panic attack, it\u2019s probably best to focus on something outside of the body at that moment,\u00a0like a color, a picture, wiggling your toes, until you are more calm.\u00a0 With mild anxiety, it can be helpful to just notice where in the body you feel the anxiety.\u00a0 When doing this, you may notice it shifts and changes. Just naming \u201cI\u2019m feeling some anxiousness\u201d can help soften some of its hold.\u00a0<\/span><\/p>\n

When you have the urge to check your Instagram or play that video game-before you automatically grab your phone- try pausing for a moment and asking yourself, \u201cWhat do I feel in my body right now?\u201d\u00a0 Head, shoulders, back? Name the sensations- tightness? pressure? restlessness? clenching? Become curious about how intense they are from 1 -10, with 10 being the most intense. Take a moment to feel into this sensation, explore it with some curiosity, noting if it is greater on the right side or left side.\u00a0 After scanning the body and locating where you feel any tension, slowly breathe into the edges of these sensations three times, inviting some softening.\u00a0 Then proceed with your feed.\u00a0\u00a0<\/span><\/p>\n

\u00a0<\/span>Experiment with this the next time you want to grab your phone. Practice pausing, noticing what\u2019s here for you under the surface, taking a deep breath and then proceeding.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u201cMost of the shadows of this life are caused by our standing in our own sunshine.\u201d
\nRalph Waldo Emerson<\/p>\n

\u00a0Understanding the Habit Loop and How We Feed It<\/p>\n

\u00a0The definition of anxiety is a feeling of worry, nervousness, or unease typically about an imminent event or something with an uncertain outcome. Where does anxiety come from?\u00a0 Without even knowing it we may be feeding it or making it worse in attempts to make ourselves feel better.\u00a0 We mentioned \u201cfeeds\u201d in last month\u2019s Musing, the endless activities that can consume our time and attention.<\/p>\n

\u00a0Feed binging is just one way we may be playing into our anxiety. There is nothing wrong with the feeds depending on but how we are in relationship to them. However, this relationship may be making our anxiety worse.\u00a0 Because anxiety is at an all-time high, it is worth considering.<\/p>\n

\u00a0The iPhone was designed after a casino, with all the bells and whistles to keep our attention.\u00a0 It activates our sympathetic nervous system, the flight, fight or freeze system in the body.\u00a0 You get that nice hit on your Instagram and your phone \u201cbings\u201d.\u00a0 Someone \u201clikes\u201d you.\u00a0 This feels good and now you want to post again. You may think, I want to feel good right now, I\u2019m going to post something, and I\u2019ll feel better. This repeated behavior begins to lay down a habit.\u00a0 Post- get a bing- feel better.<\/p>\n

\u00a0<\/p>\n","protected":false},"author":1202,"featured_media":2176,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[5],"tags":[],"class_list":["post-2532","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-monthly-musings"],"acf":false,"yoast_head":"\nUnwinding Anxiety - Part Two - Mindfulness Matters<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/news.med.virginia.edu\/mindfulness\/2023\/01\/06\/unwinding-anxiety-part-two\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Unwinding Anxiety - Part Two - Mindfulness Matters\" \/>\n<meta property=\"og:description\" content=\"\u201cMost of the shadows of this life are caused by our standing in our own sunshine.\u201d Ralph Waldo Emerson \u00a0Understanding the Habit Loop and How We Feed It \u00a0The definition of anxiety is a feeling of worry, nervousness, or unease typically about an imminent event or something with an uncertain outcome. Where does anxiety come from?\u00a0 Without even knowing it we may be feeding it or making it worse in attempts to make ourselves feel better.\u00a0 We mentioned \u201cfeeds\u201d in last month\u2019s Musing, the endless activities that can consume our time and attention. \u00a0Feed binging is just one way we may be playing into our anxiety. There is nothing wrong with the feeds depending on but how we are in relationship to them. However, this relationship may be making our anxiety worse.\u00a0 Because anxiety is at an all-time high, it is worth considering. \u00a0The iPhone was designed after a casino, with all the bells and whistles to keep our attention.\u00a0 It activates our sympathetic nervous system, the flight, fight or freeze system in the body.\u00a0 You get that nice hit on your Instagram and your phone \u201cbings\u201d.\u00a0 Someone \u201clikes\u201d you.\u00a0 This feels good and now you want to post again. You may think, I want to feel good right now, I\u2019m going to post something, and I\u2019ll feel better. 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