The Fear Cycle Explained: Why Anxiety Feeds on Itself
Anxiety doesn’t usually explode overnight.
It builds, quietly and predictably, through a cycle that reinforces fear rather than resolves it.
Once you understand the fear cycle, anxiety stops feeling mysterious and starts making sense. And when fear makes sense, it becomes far less powerful.
What Is the Fear Cycle?
The fear cycle explains why anxiety grows when we avoid what scares us.
Here’s the paradox:
Avoidance brings short-term relief
But that relief “trains” the brain to see fear as dangerous
Which increases anxiety long-term
Avoidance feels like safety—but it slowly becomes a prison.
“For God has not given us a spirit of fear, but of power, love, and self-control.”
—2 Timothy 1:7 (NKJV)
The Fear Cycle, Step by Step
1. The Trigger
The cycle begins with a trigger.
This could be:
A situation (driving, presenting at work, leaving home)
A thought (What if I panic?)
A physical sensation (tight chest, lightheadedness, racing heart)
The trigger itself is not dangerous—but it starts the chain reaction.
👉 A perfect article for you:
What a Panic Attack Really Is—and Why You’re Not Losing Control
2. Catastrophic Thoughts
Next, the mind jumps to the worst-case scenario.
Thoughts like:
What if I lose control?
What if I pass out?
What if this never stops?
These thoughts feel urgent and convincing. But they are predictions, not facts.
The brain is trying to protect you—but it’s doing a poor job of risk assessment.
“For as he thinks in his heart, so is he.”
—Proverbs 23:7 (NKJV)
3. Scary Body Sensations
Those thoughts activate the body’s fight-or-flight response.
You may notice:
Tight chest
Shallow breathing
Dizziness
Nausea
Tingling
Feeling detached or unreal
Now fear feels confirmed—because the body is reacting.
This is where many women conclude, “Something must be wrong with me.”
It isn’t.
👉 You might like this article.
Driving Phobia: What It Is and How to Overcome It
4. Avoidance (The Trap)
To escape the fear, you avoid.
You leave the situation.
You cancel plans.
You stay close to “safe” places.
And instantly—relief.
Your nervous system calms. Your body exhales.
That relief feels rewarding. Almost like a dopamine hit.
But here’s the problem:
Your brain learns, “Avoidance kept me safe.”
5. Anxiety Grows Stronger
Because avoidance “worked,” fear grows.
You become more alert to bodily sensations
Your thoughts become louder and faster
You imagine more dangers
Your world begins to shrink
Anxiety becomes more sensitive, not less.
Avoidance didn’t remove fear.
It trained fear.
“The wicked flee though no one pursues…”
—Proverbs 28:1 (NIV)
A Biblical Picture of the Fear Cycle: David and Goliath
The fear cycle is clearly illustrated in 1 Samuel 17.
The Israelite army faced a “trigger”: Goliath.
What happened next?
They imagined catastrophic outcomes
Fear surged
They hid to avoid confrontation
Relief came through inaction
And each day they avoided, fear increased.
“When Saul and all Israel heard these words of the Philistine, they were dismayed and greatly afraid.”
—1 Samuel 17:11 (ESV)
Avoidance didn’t make Goliath smaller.
It made fear larger.
Then David arrived.
David did not deny the danger—but he refused to give in to fear as authority. While the army rehearsed threat, David rehearsed truth:
“The Lord who delivered me… He will deliver me.”
—1 Samuel 17:37 (NKJV)
David broke the fear cycle—not by waiting for fear to disappear, but by moving forward in faith.
The Bottom Line
The fear cycle feels unstoppable—but it isn’t.
It is not proof that you are broken.
It is not proof that something is wrong with you.
It is your brain’s misguided attempt to keep you safe.
Once you can see the cycle:
Fear loses its power
Avoidance loses its appeal
Courage becomes possible—even with anxiety present
“Be strong and courageous… for the Lord your God is with you wherever you go.”
—Joshua 1:9 (NIV)
A Gentle Word of Support
Understanding the fear cycle is a powerful first step—but many women find freedom comes faster and steadier with guidance.
You don’t have to face fear alone.
Dr. Lucy Ann Moll meets online via Zoom.
Schedule a complimentary phone consult here:
👉 https://lucyannmoll.as.me