When thinking about breaking the cycle of anxiety, most people talk about change.
Changing their thoughts, emotions, and actions.
Once you begin making the appropriate changes, anxiety can be better managed.
Although none of this is false, most people miss the most crucial step.
What is habit formation?
Habit formation, according to Psychology Today, is “the process by which behaviors become automatic. Habits can form without a person intending to acquire them, but they can also be deliberately cultivated—or eliminated—to better suit one’s personal goals.”
Read that last sentence again.
“They can be deliberately cultivated – or eliminated – to better suit one’s personal goals.”
Being deliberate when it comes to habits is the key to achieving your desired goals.
And when you are looking to reduce and manage your anxiety, the first skill you should learn is habit formation.
WHAT ARE HABITS
We hear about them often, and they affect every area of our lives.
But what exactly are habits?
Habits are defined as “a settled tendency or usual manner of behavior.”
Although people are likely familiar with habits, many do not fully understand what makes a habit.
Author James Clear’s bestseller, “Atomic Habits,” is an insightful read on creating better habits. Journalist Charles Duhigg’s bestseller, “The Power of Habits,” covers the power of habits within businesses, politics, and organizations. Both are excellent reads on the topic of habit formation.
When describing habits, think in terms of building blocks.
Healthy habits are robust and reliable building blocks in which to create a sustainable foundation. While unhealthy habits are quite the opposite, they are the damaged, broken building blocks that crumble under any pressure.
Think of each like this:
HEALTHY HABITS = STRONG, STABLE BUILDING BLOCKS.
UNHEALTHY HABITS = WEAK, UNSTABLE BUILDING BLOCKS.
Now, what do habits look like in our daily lives?
Habits can encompass anything from getting up at a particular time, dietary preferences, thought processes to workout routines (or lack thereof).
They also can be more subtle activities like brushing teeth, putting on shoes or socks and turning on a specific radio station when getting into your car.
The critical aspect of defining habits in your life is aware of them.
You also want to understand which habits are hurting your mental health.
WHAT IS THE HABIT LOOP
Researchers studying habits at MIT found a simple, neurological “loop” at every habit’s core.
They refer to this as the Habit Loop.
But what is it, exactly?
The Habit loop consists of three fundamental elements: A cue, a routine, and a reward.
Here is a breakdown of each:
Cue: The trigger for an automatic behavior to begin
Routine: The actual behavior itself
Reward: The “high” the brain gets from the routine
photo credit above to https://charlesduhigg.com/wp-content/uploads/2011/11/Slide11.jpg
Author and habits expert James Clear defines the habit loop as the cue, craving, response, and reward. He replaces routine with craving and response, but essentially, they mean the same.
Understanding the habit loop is the first step in making any long-lasting changes to your daily habits. Without this knowledge, you won’t have the foundation to create sustainable healthy habits while breaking unhealthy ones.
The first step is recognizing the cue. The cue can be anything from a time, a location, a preceding event, an emotional state, or other people. Once you start spotting the cues in your environment, you’re enhancing the awareness around your habit loops. Doing so will make it easier to spot and change habits that aren’t aligned with who you want to be.
HOW CAN THE HABIT LOOP HELP WITH ANXIETY
Now that you have a better understanding of habits and the habit loop – the question remains; how can the habit loop help with anxiety?
The odds of experiencing anxiety increase when we embody unhealthy habits, so learning how to create healthy habits becomes paramount in creating a stable foundation.
In doing so, we can then fall back on those healthier habits when we’re experiencing a rough day or a traumatic event that causes us anxiety.
So learning how to apply the habit loop to our daily lives allows us to create healthier habits and set up a foundation to manage anxiety.
Example:
Years back, I began tracking my anxiety and moods over months to see if I could spot any patterns.
After three months, the patterns became as clear as day. On those mornings where I didn’t get at least eight hours of sleep the previous night, my anxiety would typically skyrocket. I went back and looked at the data and found that sleep plays a role and diet, lack of exercise, and loss of focus.
Using the habit loop as a guide, I then decided to change my sleeping pattern, improve my diet, get a personal trainer, and research productivity and focus. In turn, my anxiety became manageable and less frequent, especially in the morning, when it tended to be overwhelming for me.
The habit loop can help you change course on unhealthy habits, build a foundation of mental and physical health, and alleviate unnecessary anxiety.
IN REVIEW
The habit loop can benefit us in many areas of our lives.
Understanding the value of habit formation and how it relates to mental health, specifically anxiety, can help us create a healthier way of living.
You will never be able to entirely “stop” anxiety or anxious thoughts from popping up inside your mind, but you can manage them in a way that adds peace of mind to your life.
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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