Between life experiences and our mind’s reactions to them, the anxiety cycle can wield a powerful influence. Try out this effective strategy for interrupting the anxiety cycle and redirecting anxious energy.
The Anxiety Cycle:
Anxiety, at the most basic level can be best explained as a chemical reaction that occurs in our brain that is triggered by either an external or internal cue. Therefore the anxiety cycle is pretty simple: Trigger → Thought → Anxiety → Beliefs → repeat
Anxiety and ADHD:
The relationship between anxiety and ADHD can be very complicated, especially when ADHD is left untreated and unmanaged. For many of us, anxiety will develop as a coping mechanism to try to help us mask our deficits in executive functioning. Learning to manage anxiety can also be increasingly challenging because it requires emotional regulation, which is an executive function skill. However, a tool I use and teach to my clients to help break the cycle of anxiety and increase emotional regulation is the 3 R’s system.
The 3 R’s of Anxiety Management:
1. Recognize:
– That anxiety is a physiological reaction or a chemical reaction happening in your brain. What anxiety is communicating is not always an accurate reflection of reality.
2. Relax:
– Take a couple of minutes to ground yourself and increase oxygen flow to the brain. This is best done through breathing exercises like Box Breathing.
3. Redirect:
– Redirect any excess energy into a productive task or another healthy distraction. My personal favorite is going for a walk.
As an ADHDer with anxiety myself, I practice the above skills on a regular basis. I also specialize in therapy that helps others build their own skills for coping. My aim is to empower clients so they are able to interrupt their anxiety cycle in a way that works best for them. When you take the journey of self exploration with me, together we can transform your path, breaking you free from the chains of anxiety and fostering self-discovery.
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