Anxiety often manifests as a recurring, cyclical experience rather than a constant state, according to mental health professionals. By identifying early physical warning signs—such as chest heaviness or restlessness—and employing techniques like breathwork and structured therapy, individuals can interrupt these cycles before they escalate. Public figures, including Millie Bobby Brown, have highlighted how specific triggers can initiate months-long periods of heightened anxiety, underscoring the need for proactive management strategies.
Understanding the Cyclical Nature of Anxiety
Anxiety is frequently misunderstood as a permanent baseline, but clinical observations suggest it often operates in phases. Millie Bobby Brown recently noted on the On Purpose with Jay Shetty podcast that her own anxiety functions in cycles. She described a three-month period of panic triggered by a specific event, emphasizing that her anxiety does not follow a weekly schedule but rather responds to significant life stressors.
Rutuja Walawalkar, a psychologist at Mpower, Aditya Birla Education Trust, confirms that this “ebb and flow” is common. A person may feel stable for weeks or months before entering a phase of restlessness, physical tension, or emotional overwhelm. According to Walawalkar, this does not indicate a regression in progress; rather, it reflects the natural fluctuations of mental health over time.
Did you know?
Mental health is not a static state. Just as physical health fluctuates, our emotional well-being is influenced by internal and external variables that can cause temporary shifts in mood and stability.
Identifying Triggers and Early Warning Signs
Breaking the cycle begins with recognition. Dr. Jagjot Singh, a consultant in mental health and behavioral sciences at Fortis Hospital Ludhiana, advises that the body often provides physical cues before a full-blown spiral occurs. Common indicators include shallow breathing, a feeling of heaviness in the chest, and unexplained restlessness.
Walawalkar points to several contributors that can trigger these cycles:
- Significant lifestyle shifts or job-related tension.
- Unresolved past experiences.
- Relationship difficulties and hormonal fluctuations.
- Lingering uncertainty regarding the future.
When these factors combine, they can increase the complexity of an individual’s emotional life. Monitoring changes in sleep patterns, appetite, and concentration is essential for taking action before anxiety becomes difficult to manage.
Evidence-Based Strategies to Manage Emotional Cycles
Experts suggest several actionable steps to mitigate the impact of anxiety cycles. Dr. Singh highlights that breathwork shows great results for immediate relief. He recommends practicing long, slow, conscious breaths to calm the nervous system.
For those seeking long-term management, structured approaches are available:
- Cognitive Behavioral Therapy (CBT): Helps individuals identify the specific thought patterns that keep the cycle in place.
- Venting and Social Support: Talking or venting to someone often provides significant relief.
- Mindfulness and Journaling: These practices, along with leisure time and spending time with loved ones, help individuals cope with their feelings.
Pro Tip:
Sticking to a consistent daily schedule—including set times for waking up, eating, and exercising—can help the nervous system function properly, helping to regulate the body’s response to stress.
Frequently Asked Questions
Why does my anxiety feel like it comes in waves?
According to experts like Rutuja Walawalkar, anxiety often fluctuates due to external stressors, such as work or relationship tension, and internal factors like hormonal changes. It is a normal response to life’s complexities rather than a sign of personal failure.
What should I do if I feel an anxiety cycle starting?
Dr. Jagjot Singh recommends noticing the physical signs early, such as chest heaviness or shallow breathing. Once noticed, try conscious, slow breathing and consider speaking with someone or utilizing structured therapy like CBT to manage the thought patterns.
Can a daily routine actually help with anxiety?
Yes. Maintaining a consistent sleep-wake cycle, eating regular meals, and engaging in physical activity helps the nervous system function properly, which can reduce the intensity of anxiety cycles.
Have you found specific routines that help you manage your mental health? Share your experiences in the comments below, or subscribe to our newsletter for more insights on building emotional resilience.
