How Anxiety Spreads Through Habit Loops

Step 1 of 5

Check your starting point: How Anxiety Spreads Through Habit Loops

When an urge promises quick relief and starts running the same loop again…

Notice what fits this situation today:

• uncertainty feeds anxiety
• Anxiety spreads through information and behavior
• Related habits may mask the problem
• I am not sure yet—I just want to understand

Step 2 of 5

Against the background of COVID-19, this pattern shows how uncertainty, the flow of frightening information and…

• Against the background of COVID-19, this pattern shows how uncertainty, the flow of frightening information and social contagion increase anxiety.
• Anxiety impairs clear thinking and can lead to alcohol, overeating, and other attempts at relief.
• Anxiety is often combined with depression and other disorders, so not only the topic of thought is important, but also its behavioral companions.

Step 3 of 5

Map the pattern: How Anxiety Spreads Through Habit Loops

Look at the moving parts of How Anxiety Spreads Through Habit Loops one at a time:

• uncertainty feeds anxiety.
• Anxiety spreads through information and behavior.
• Related habits may mask the problem.

Step 4 of 5

Note which information contacts increase arousal and what action follows them

• Pause for a few seconds. Check whether this practice feels safe enough right now.
• Note which information contacts increase arousal and what action follows them.
• Notice what changed in your body or thoughts. Do not grade yourself—collect information.

Quick check after the practice:

• What changed, even by 1%?
• What stayed the same?
• What do you need now: continue, stop, or ask someone for support?

Step 5 of 5

Choose a next step: How Anxiety Spreads Through Habit Loops

You do not have to resolve this whole situation today. You worked directly with “How Anxiety Spreads Through Habit Loops” and chose one possible response.

Choose what fits now:

• “Save one next step”
• “Come back later”
• “I need support from a person”