Understanding the Anxiety Trick

When Dr. Claire Weekes published her book on overcoming anxiety and panic, she was looked down upon by those in the psychoanalytic field who felt that resolution of these life-altering experiences required a deeper dive into the past. Nevertheless, Claire was able to prove that her approach could cure people from the anxiety and panic that held them hostage. Her work, an approach including cognitive behavioral and mindfulness-based skills gave the average person a way to cure themselves from even the most disabling levels of panic and anxiety.

Dr. Weekes begins by explaining The Anxiety Trick, where anxiety causes fear of the physical symptoms, and this fear leads to more anxiety, reinforcing the cycle.

Dr. Weekes’ Explanation with Coping Skills from Hope and Help for Your Nerves:

"Anxiety often starts with a physical sensation—like a racing heart, breathlessness, or dizziness. These are normal physiological responses of the body to stress. However, anxiety becomes problematic when we fear these symptoms, and that fear makes them worse. This is the ‘trick’ anxiety plays on us.

When you notice the sensations, you might immediately think, 'What if something is wrong with me? What if I’m having a heart attack? What if this feeling never goes away?' But these thoughts only fuel the anxiety. Here's how you can handle it: Breathe deeply and slowly when you feel those physical symptoms. By consciously focusing on your breath and slowing it down, you tell your body that there is no danger and help bring your nervous system back to a state of balance. Slow, deep breaths help to reduce the intensity of the symptoms and help you stay grounded.

Another coping skill is acknowledging the sensations without trying to control or eliminate them. You can say to yourself, 'I feel anxious right now. It’s uncomfortable, but it’s not dangerous, and it will pass.' The more you react to the physical sensations with fear, the more they’ll persist. But if you can breathe deeply and just allow the sensations, they will fade."

2. The Role of Acceptance in Overcoming Anxiety

Dr. Weekes emphasizes the importance of acceptance—allowing anxiety to exist without reacting to it with fear or avoidance. This breaks the anxiety cycle and helps you heal.

"Acceptance means acknowledging anxiety without reacting with fear. So often, when we feel anxious, we try to push it away, control it, or escape it, but this only makes it worse. Instead, when you feel anxiety, practice accepting the feeling.

For example, if you feel anxious when walking into a room full of people, you might say to yourself, 'I’m feeling anxious, but that’s okay. It’s just my body reacting to stress. I don’t need to fear it. I can handle this.' Accepting the sensation allows you to stop adding layers of fear on top of it.

A good coping strategy for acceptance is to remind yourself regularly that the feelings will pass. Tell yourself, 'I have had these feelings before, and they passed. I am safe, and I can manage this.' This reassurance is vital to breaking the cycle of fear and anxiety. By accepting anxiety and the physical symptoms that come with it, you’re teaching your mind that it doesn’t need to be afraid of those sensations."

3. Floating Through Anxiety

Dr. Weekes teaches clients to float through anxiety—remaining calm and accepting when anxious feelings arise, rather than fighting or avoiding them.

"When anxiety strikes, there’s often an impulse to run away or resist it. But the trick is to float through it. Floating is about staying present with your anxiety, without trying to push it away or avoid it.

For example, if you’re in a situation that causes you anxiety, and your heart starts racing, rather than thinking, 'I need to leave!' or 'I can’t stand this,' just remind yourself, 'I’m floating through this.' Focus on staying calm and grounded, acknowledging the anxiety, but not reacting to it.

A practical coping skill for floating is self-talk. When you feel anxiety rising, gently remind yourself, 'I can float through this feeling. I don’t need to escape. I can let the anxiety be here and it will pass.' This creates a calm, non-reactive state that helps diminish the intensity of the symptoms.

Another way to float is through mindful breathing. As you notice the sensations of anxiety, use your breath to stay grounded. Take long, slow breaths in and out, gently. Focus on the sensation of air moving in and out of your lungs. This will help you stay present in the moment without panicking."

4. The Importance of Time and Patience

Dr. Weekes stresses that recovery from anxiety takes time and patience. It is important to trust the process, as improvement will come gradually.

"Recovery doesn’t happen overnight. It takes time to retrain your nervous system and change the way you respond to anxiety. Early on, you might feel that nothing is changing. But I want you to remember that small steps lead to big results. Every time you face your anxiety without running from it, you’re helping your body and mind adjust.

During this time, a helpful coping skill is keeping a journal of your experiences. Write down when you experience anxiety, how you felt, and how you coped with it. Look for progress, even in small ways. Seeing your progress on paper can help reinforce the idea that recovery is happening.

Another crucial skill is practicing patience. Remind yourself, 'This will pass. I may not feel better right away, but I am doing the right things to heal.' With time, the anxiety will diminish, and you’ll feel more and more in control."

5. Understanding the Body’s Response to Anxiety

Dr. Weekes explains that the physical symptoms of anxiety are temporary and natural, and they will pass if you don't react to them with fear.

"Anxiety creates physical symptoms such as a racing heart, shortness of breath, muscle tension, or dizziness. These are part of the body’s natural stress response. The important thing is to understand that these symptoms are not dangerous—they are just your body reacting to stress.

One effective coping skill when experiencing these symptoms is to focus on your breathing. Slow, controlled breathing can help calm your nervous system and reduce the intensity of these physical responses.

You can also acknowledge the sensations without panicking. Remind yourself, 'This is just my body reacting to stress. It feels uncomfortable, but it will pass. I am okay.' When you remind yourself that the feelings are temporary, it takes away some of their power.

Another good strategy is to do something that distracts you in a calm way—like reading, listening to music, or taking a walk. This helps you focus on something else and reminds you that anxiety is a temporary state."

6. Avoidance and Why It Makes Anxiety Worse

Dr. Weekes teaches that avoiding anxiety-triggering situations makes the anxiety worse, and it strengthens the belief that these situations are dangerous.

"Avoidance only reinforces your anxiety. Every time you avoid something that makes you anxious, you tell your brain that the situation is dangerous, which strengthens the cycle of fear.

Instead of avoiding, gradually face the situations that trigger your anxiety. Start small, and each time you face your fear, you teach yourself that the anxiety is manageable.

A good coping skill for confronting anxiety is gradual exposure. If being in a crowd causes you anxiety, start by standing in a small, less crowded place and slowly increase your exposure over time. Remind yourself as you do this, 'I am safe. I am facing this anxiety, and it will get easier.'

You may also want to practice positive affirmations before or during these situations. Tell yourself things like, 'I am capable of handling this. The anxiety will pass. I am in control.' This reinforces the idea that you are safe and capable, and it reduces the urge to avoid the situation."

Conclusion and Reassurance

At the end of the session, Dr. Weekes would reassure the client, reminding them that recovery is possible and that they have the tools to manage anxiety.

"Anxiety doesn’t define you. It’s simply a temporary state that you can manage. You now have the tools to face anxiety head-on—through acceptance, floating, gradual exposure, and understanding that your physical symptoms are not dangerous. With patience and persistence, you will see progress. Remember, every small victory—whether it’s facing an anxious situation, breathing through symptoms, or simply accepting your feelings—is a step toward recovery.

Keep practicing these techniques, and trust that, over time, the anxiety will become less and less overwhelming. You are not alone in this. Every day, you are getting stronger and more resilient. Keep going. Recovery is not only possible—it is happening."

Kelly Snow, LPC