Yes, it can definitely be a vicious cycle we get caught in. The trick is to be aware of this, and I find the witness strategy works really well for this. It does take practice when learning how to “observe” without further reaction, but every time we do it, it becomes more and more entrenched. And it always amazes me how well breathing techniques work for calming down. Hope this works for you too:)

When I’m anxious and upset, I have trouble breathing. So, obviously, I need to focus on breathing deeply and correctly. But, the more anxious, the harder it is to breathe. Sometimes, I’ve found myself hyperventilating.

Circles within circles.

Perhaps, next time, I’ll remember the “witness” tip (this is new to me!) and be able to start to breathe and fix things before they go out of control.