By Creating a problem or negative situation out of another. Vicious cycles can manifest in different areas of life, from anxiety that feeds on itself to toxic relationships that seem to have no end.
Have you ever felt trapped in a repetitive pattern that you can’t escape? Maybe you tend to repeat the same negative thoughts or behaviors, even when you know they’re hurting you. This phenomenon is known as a vicious cycle, a mental and emotional trap that seems impossible to escape.
Understanding what this process is and, more importantly, how to break out of it, is essential to improving our well-being and achieving a more balanced life. We’ll explain how these self-destructive habits form , the effects they can have on our mental health, and practical strategies to break free from them. Let’s get started!
What is a vicious circle and how does it affect mental health?
The American Psychological Association (APA) defines a vicious circle as when a person or group faces a problem, but instead of solving it, their reactions tend to make the situation worse. This happens because, instead of addressing it effectively, they ignore it or react defensively, which only makes the difficulties worse.
For example, imagine someone who experiences social anxiety . This feeling may lead to avoiding situations with other people, which in turn increases isolation and a lack of social skills. This results in heightened anxiety when faced with new interactions. This cycle repeats itself, trapping the person in a seemingly endless spiral .
Vicious cycles can manifest themselves in various areas of life, such as personal relationships, mental health, work and even in the way we talk to ourselves.
These types of patterns contribute to the development or worsening of mental health problems, such as depression , anxiety , and chronic stress . The longer this trap persists, the more negative impact it has on emotional well-being, affecting self-esteem, relationships, and the ability to live a full and satisfying life.
Signs that identify a vicious circle
Recognizing that you are in this trap requires honesty with yourself and a willingness to observe your patterns of behavior and thinking. Here are some simple ways to identify if you are stuck in one of these loops, so you can work on strategies to break out and regain control over your life:
- Impact on your well-being: You notice that an area of your life frequently causes you anxiety, sadness or stress, and that these emotions only get worse over time.
- Self-defeating thought patterns: Do you constantly repeat what you think in your mind? If you constantly blame yourself , doubt your abilities, or feel like nothing will change, these thoughts tend to reinforce the cycle.
- Feeling stuck: If you feel like you’re not making progress , despite your efforts, and that you’re frequently back to square one, this could indicate that you’re stuck in a repetitive cycle. It can be helpful to reflect on areas of your life where you’re experiencing frustration or lack of progress.
- Repeating negative patterns: Notice if you find yourself in similar situations over and over again, especially those that cause you discomfort or stress. Ask yourself if you have faced these problems in the past and how you handled them. If you find that your reactions or behaviors are the same and do not resolve the problem, you have probably fallen into the cycle.
Strategies to get out of a vicious circle
Getting out of this pattern doesn’t happen overnight, but with perseverance and the right strategies, it’s possible to break it and move toward a more fulfilling life. Here are some effective ways to do just that.
1. Recognize and accept the problem
The first step is to be aware that the cycle exists. Accept that you are stuck in a repetitive pattern and that something needs to change. This awareness is essential to begin looking for solutions.
2. Change your perspective
Try to look at the situation from a different angle. Ask yourself if there are different ways to interpret what is happening. Sometimes a small change in the way you think opens up new transformations and possibilities to act differently.
3. Break the cycle with small actions
Don’t try to change everything at once. Instead, start with small steps that will break the cycle. For example, if anxiety causes you to over-breathe , causing pins and needles and heart palpitations that make you more panicky, start by gaining control over your breathing and doing it slowly, smoothly, and regularly.
These changes, however small they may seem, can have a big impact over time. So don’t rush into changing all your harmful attitudes at once, but rather go little by little through positive actions in your life.
4. Set realistic goals
Set personal goals that are achievable and will help you break out of the negative pattern. Make sure these goals are clear, specific, and that you can measure your progress. Celebrating every small achievement will motivate you to keep going.
Let’s say you want to break out of a vicious cycle of procrastination , where putting off important tasks makes you anxious, which in turn leads you to put off your work even more and make the situation worse. Here could be some specific goals to break it:
- Set a daily schedule: Dedicate 8:00 a.m. to 8:30 a.m. to making progress on your task. This helps you create a routine that combats procrastination.
- Work on the task at hand for 10 minutes a day: Start with a short time to reduce resistance and create the habit of working on it.
- Reward yourself for completing a task: After finishing, give yourself a small reward, such as watching your favorite series. Rewards motivate you to keep going and not give up.
- Break the task into small parts: for example, if you need to write a report, instead of writing it all in one day, start with the outline, another day with the introduction and another for the development.
- Use the Pomodoro technique : Work for 25 minutes and take a 5-minute break to maintain focus. Repeat this cycle four times and then take a longer break. This technique helps you concentrate and reduce the feeling of boredom.
5. Practice self-compassion
Avoid punishing yourself for being in this situation. Instead of being harsh on yourself, try to be compassionate in order to strengthen your will . Recognize that breaking a harmful cycle takes time and effort, and that it is normal to make mistakes in the process.
Remember that negative thoughts can increase the risk of depression by fueling feelings of hopelessness and sadness. And once depression sets in, it intensifies harmful thoughts, creating an ongoing cycle that can be very difficult to break. So don’t be so hard on yourself.
6. Seek support
Breaking a vicious cycle isn’t easy, and you don’t have to do it alone. Talk to friends, family, or a therapist about what you’re experiencing. Sometimes an outside perspective helps you see solutions you hadn’t considered. Likewise, emotional support can give you the strength you need to keep going.
7. Implement mindfulness practices
Mindfulness helps you to be present and aware of your thoughts and emotions without judging them. This can reduce the automatic reactivity that perpetuates the vicious cycle, allowing you to respond more consciously and effectively.
Put your effort and dedication into ending this pattern.
Now that you know what a vicious circle is and how to get out of it, remember that the first step towards change is awareness. Identifying those negative patterns in your life gives you the power to start breaking them.
Although it may seem difficult at first, with small actions, support, and a compassionate approach towards yourself, it is possible to reverse these destructive cycles. The key is to take one step at a time and be patient. This helps you move towards a more balanced and fulfilling life.