How to break the Anxiety Pattern

Steve Norton, well-known Anxiety Specialist giving advice on how to break the Anxiety Pattern with his ground breaking program and hypnotherapy.

10/9/20244 min read

How to Break the Anxiety Pattern

Anxiety can be a persistent and overwhelming experience, but understanding how to break the anxiety pattern is the first step to regaining control over your mind. Anxiety often stems from learned behaviors and external triggers. Fortunately, by identifying these triggers and implementing practical strategies, you can disrupt the anxiety response and promote mental well-being.

In this blog, I will tell you how to effectively break the anxiety pattern by making small yet impactful changes in your daily life. From limiting exposure to anxiety-inducing content to developing healthier habits, these steps can help you feel more grounded and less anxious over time.

1. Identify and Avoid Anxiety Triggers

The first step to breaking the anxiety cycle is to recognize the factors that trigger your anxiety. Often, anxiety is fueled by external sources like media, social interactions, and environmental stressors. Here are some key areas to focus on:

a. Turn Off the News

In today’s fast-paced digital age, the news is designed to grab your attention, often by triggering emotional responses like fear or stress. Consistently consuming negative news stories can feed into the anxiety program installed in your mind. To break free from this cycle:

  • Limit your news intake to certain times of the day or week.

  • Opt for news sources that focus on positive or neutral reporting.

  • Take breaks from media altogether to help reset your emotional state.

b. Reduce Social Media Usage

Social media can be another significant contributor to anxiety. Before you log onto any platform, take a moment to assess how you feel. Do you feel calm and centered? Then, pay attention to how you feel after you log off. If you find that you feel more tense, stressed, or anxious, it might be time to rethink your social media habits.

Actionable tips to reduce social media-induced anxiety:

  • Limit your time on social media platforms by setting daily usage limits.

  • Mute or unfollow accounts that trigger stress or anxiety.

  • Replace mindless scrolling with activities that nurture your mental health, like reading or meditating.

2. Break the Habit of Constantly Checking Your Phone

One of the most ingrained habits in modern life is the constant checking of smartphones. Whether it's to check for notifications, messages, or social media updates, this habit often contributes to anxiety.

Breaking this pattern is crucial for long-term anxiety management. The first few times you resist the urge to check your phone, it may feel uncomfortable or unfamiliar, but it’s a necessary part of rewiring your mind.

Practical Steps to Break the Habit:

  • Start small: Set specific times during the day when you won’t check your phone, such as during meals or when engaging in hobbies.

  • Use do-not-disturb mode: Activate this setting during certain hours, like during work or relaxation times, to minimize interruptions.

  • Leave your phone behind: Make it a habit to go out without your phone, whether for a short walk or a meal with friends. You’ll notice a decrease in anxious feelings when your phone is out of sight and out of mind.

3. Step Away from Anxiety-Inducing Groups and Pages

While social media can connect you to helpful communities, it can also expose you to anxiety-inducing environments. Many people join anxiety-focused groups or follow pages that share content on stress and mental health, hoping for comfort. However, constant exposure to these discussions can actually reinforce your anxiety pattern.

Instead of feeding the anxiety through these groups, take a step back:

  • Unfollow or leave anxiety-related groups: While it may feel helpful to engage with people who understand your experience, constantly reading about others' anxieties can feed your own.

  • Join positive and uplifting communities: Focus on groups or pages that encourage self-improvement, hobbies, or positive thinking. These can shift your mindset toward growth and healing.

4. Understand the Nature of Anxiety

Think of anxiety as a plant – the more attention you give it, the more it grows. When you feed your anxiety with constant worry or focus, it becomes more prominent in your mind and body.

How Attention Fuels Anxiety:

  • Attention is the 'food' for anxiety: The more you focus on anxious thoughts, the more they dominate your mental space.

  • Break the cycle by diverting your attention: Instead of dwelling on anxious thoughts, redirect your focus to more productive or calming activities.

Here are some methods to stop feeding anxiety:

  • Practice mindfulness: Mindfulness helps you become aware of your thoughts without attaching to them. This practice can help you break the cycle of feeding anxious patterns with attention.

  • Engage in physical activities: Exercise is a natural anxiety reliever. Physical movement releases endorphins and distracts your mind from anxious thinking.

5. Build Healthy Habits to Replace Anxiety Patterns

Breaking the anxiety pattern is not just about removing triggers – it’s also about replacing negative habits with healthier alternatives. Developing a routine that promotes mental clarity and calmness can help prevent the anxiety cycle from resurfacing. Steve can teach you how to do this and get rid of your anxiety for good, through hypnotherapy.

Suggestions for Building Healthier Habits:

  • Start your day without your phone: Many people begin their day by checking their phones, which can immediately introduce stress. Instead, start your day with a positive habit.

  • Engage in calming hobbies: Whether it’s painting, writing, or gardening, make time for activities that relax your mind and bring you joy.

  • Limit screen time before bed: Exposure to screens, especially before bed, can disrupt sleep patterns and contribute to anxiety. Try reading or practicing a relaxation routine to wind down in the evening.

6. Be Patient with Yourself

Breaking the anxiety pattern takes time and persistence. Each time you resist feeding into your anxiety, you're making progress toward regaining control of your mind.

Final Thoughts

Anxiety doesn't have to control your life. By identifying triggers, breaking the cycle of attention, and developing healthier habits, you can gradually diminish its hold over your mind and body. With my program you'll notice a positive, anxiety free shift in your mental well-being,

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