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Understanding anxiety: the phases of anxiety

Updated: Aug 29

Anxiety functions as a vicious cycle of fear-based thoughts, emotions, body reactions, and behaviours. These reactions feed into the anxiety response and keep us trapped in feeling anxious, stressed, and overwhelmed. This is one important part of understanding anxiety, but have you ever noticed that we can still feel really anxious, even when the thing that first triggered anxiety has gone? Understanding the phases of anxiety helps to explain what happens in the body and mind once the trigger to the anxiety has passed.


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Understanding anxiety phases to find anxiety relief.


Phase 1: the anxiety episode

This involves the intense surge of adrenaline which produces the body and mind symptoms of anxiety. This is when we feel physical sensations such as dizziness or light-headedness, heart palpitations, sweating, shakiness, butterflies in the tummy, and difficulty breathing. Psychological experiences during the anxiety episode include fear-based thoughts, predicting negative outcomes, overwhelming emotions such as fear, and sometimes a sense of separation from reality.


Research suggests that this acute phase of anxiety can only be sustained by the body for between 3 to 10 minutes. Even though we might continue to feel terrified and frightened, the most intense experience of anxiety is actually time limited.


When we experience anxiety, we develop ways of coping with the body and mind symptoms. Some common ways of dealing with anxiety include negative self-talk (“I’m no good, I shouldn’t be feeling this way… I can’t cope with this”), avoidance (avoiding places, people, or situations), social isolation (withdrawing from friends or family), and substance use (turning to drugs or alcohol). These coping responses make sense and are understandable but can bring unintended consequences to us. The anxiety episode will pass sooner if we learn to respond to the body and mind symptoms in ways that are helpful to us.


Phase 2: aftermath anxiety

These are the responses that follow the acute phase of anxiety when we reflect back on the anxiety episode and think about the symptoms we experienced. We might have worry thoughts such as “I thought something terrible was about to happen to me… my heart was beating too fast… I couldn't breathe…”


Another common human response to the anxiety episode is to hold the breath and think about catastrophic consequences. The inefficient breathing and fearful thoughts can prolong the physical effects of the most acute phase so it can feel as if the anxiety goes on and on forever.


Overcome anxiety and cope better with anxiety with therapy and yoga

Phase 3: anticipatory anxiety

After having an intense experience of anxiety, we might start to anticipate the next one. This is when the mind begins focusing on preparing for the next anxiety episode. We might think “it’s over for now but I’m sure it will happen again… what will I do? How will I cope? What if I can’t cope?... I won't be able to handle it…”


Some other physical and psychological reactions and responses during this phase of anxiety include hyper-vigilance (being on guard for other potential threats), heart palpitations, worry (considering all of the possible “what ifs”), catastrophising (imagining the worst possible outcome), and isolation (spending more time alone, not continuing with the activities and routines that provide us with feelings of achievement and pleasure).


The good news: you & your journey to anxiety relief

All three phases of anxiety can be managed more effectively. We can learn evidence-based and effective techniques to find relief from anxiety so that we regain some control from the anxiety. Psychological therapy and clinically-informed yoga offers skills and techniques to help us feel calmer, reduce the anxiety, and cope better with anxiety. We can learn how to regulate both the body and mind parts of the anxiety phases.


So, the next time you notice yourself feeling anxious try to become more aware of your experiences. Stop and ask yourself: what phase of anxiety is happening for me right now? And what responses might help to calm the body and mind?


Getting professional support

Sometimes, we need support and guidance to experience anxiety relief. Kayleigh is a HCPC-registered Clinical Psychologist and Registered Yoga Teacher with advanced training in trauma-informed yoga and yoga CBT. She offers online therapy and support to help you reduce anxiety, relieve stress, and improve mood with effective interventions.


Reach out and get in touch to start your therapy journey today.


If you struggle with anxiety, then you might find some of these articles helpful:


Thank you for reading.



Resources

Centre for Clinical Interventions. (2021). Information and worksheets on anxiety:


References

  • Khalsa, M. & Greiner-Ferris, J. (2019). Y-CBT: Yoga-Cognitive Behavioural Therapy – Group Leader’s Manual.

  • Westbrook, D., Kennerley, H. & Kirk, J. (2007). Cognitive Behavioural Therapy: skills and applications. London: Sage Publications.

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