5 ways to break the worry cycle and reduce anxiety

You might sweat the small stuff, like running late, or life’s bigger challenges, like relationships and finance. No one is immune from worrying.

Psychologist Leanne Hall says we instinctively worry to feel like we have some control over what’s to come, even when we don’t know what that might be.

“Part of worrying is about feeling prepared for what's next because being caught off guard can leave us not knowing what to do or how to cope.”

While a little worry is common, if you start to worry about everything, you can get trapped in what’s called a worry cycle, which can trigger symptoms of anxiety.

If you find yourself worrying a lot, you’re not alone. Despite the reality that 90% of the time, uncertain worries never actually come true, sometimes we’re still left awake in the night stressing about things we cannot control.¹

The WA Centre for Clinical Interventions describes a worry cycle (also known as the vicious cycle of anxiety), as when our fears or worries about the future start to cause us to change our behaviours to try and control the outcome. While this can ease our worry in the short term, the long-term effects can be detrimental.

For example, you might be asked to give a presentation at work, but your fear of public speaking causes you to postpone or cancel the presentation. In the short term, you’re off the hook, but avoiding the opportunity could impact your chance of promotion and could even threaten your job security.

Or if you have a fear of flying, you might avoid travelling out of state or overseas. While in the short term you’re happy, your family may start to suffer or friends who visit you are upset you never go to them, and relationships start to fracture.

If you find yourself caught in a worry cycle there are things you can do to start taking back some control, says Hall.

Rather than ruminating on the fear that’s driving your worry, focus instead on a possible solution. It can help to think about advice that you might give a friend if they found themselves in the same situation, then apply it to yourself. Examples of this might be facing your fear of public speaking by taking a speaking course or joining Toastmasters, or talking to a financial counsellor if money worries are causing problems.

If worrying is a constant issue for you, try putting aside 15-30 minutes a day as dedicated ‘worry time’.² This approach is designed to cut the amount of time each day that you worry, thereby reducing the mental load and anxiety that comes with it. Write down what’s on your mind and how it’s making you feel in a journal and then put it away. Plan something that you enjoy after your worry time and avoid scheduling it just before bed.

Physical activity³ has multiple benefits for your mind and body and has been shown to help relieve symptoms of anxiety and depression. Australian health guidelines recommend a minimum of 30 minutes of moderate to vigorous exercise every day to maintain good overall health, but studies show that a higher intensity form of exercise gets better results for mental wellbeing. Whether it’s dancing, jogging, pickleball or going hard at the gym, get moving to erase some worries.

Daily mindfulness practice is a great way to help you take control of your mind and break the worry cycle.4 There are a range of mindfulness techniques you could try, from controlled breathing to meditation, journalling and yoga. Choose something you enjoy and that gives your mind a rest from everyday stress and worry.

Studies show that engaging in creative⁵ activities such as gardening, DIY or craft projects, writing and music can help people gain greater control over their thoughts and actions. Creative hobbies have also been shown to increase our ability to cope with stress and help maintain overall positive mental health.

It’s vital to have an outlet as keeping everything bottled up can make your worries feel bigger than they truly are.

Confiding in a trusted friend or loved one about how you’re feeling can help relieve some of the anxiety. Another person can bring a new perspective and even help find a solution. It can also help to have someone simply empathise with how you feel and offer a hug if you need one.6

If you feel worry is starting to impact your life and overall health, it’s a good idea to seek support.

“Compulsive worry can lead to chronic anxiety, avoidance and physical health problems such as hypertension [high blood pressure], gastric problems and cardiac disease,” says Hall.

If you feel like the worry cycle is taking its toll on your mental health, speak to your GP or a mental health professional.

Lifeline Australia offers 24/7 crisis support online and on the phone at 13 11 14.

Beyond Blue offers 24/7 mental health information and support online and on the phone at 1300 224 636.