Helpful Handouts

The Worry Cycle

The Worry Cycle explains how anxiety keeps itself going, trapping us in a loop that feels hard to break. It starts with a worry thought, like “What if something bad happens?”. This triggers the worry alarm—your body’s stress response (e.g., racing heart, tense muscles, or a sense of dread). To ease this discomfort, you might engage in a safety behavior, like avoiding the situation, seeking reassurance, or over-preparing. While this brings temporary relief, it reinforces the belief that the worry was dangerous, keeping the cycle alive.

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Breaking the Worry Cycle involves learning to respond differently—acknowledging the worry, riding through the discomfort of the alarm, and resisting safety behaviors. Over time, this helps the brain see that the worry isn’t as dangerous as it seems, reducing anxiety and breaking free from the loop.

Self-Care

Self-care for anxiety and OCD goes beyond relaxation—it’s about making space for uncomfortable feelings, considering best-case scenarios, and viewing mistakes as opportunities for growth. Allowing anxiety to be present without judgment helps reduce its power over time. Instead of focusing on worst-case outcomes, practicing self-care means giving yourself permission to hope for the best. And when setbacks happen, remember—they’re a natural part of growth, not failure.
Building these habits helps foster resilience and self-compassion, empowering you to face challenges with a mindset of progress rather than perfection.

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