Which came first…?

…the feeling of anxiety or the anxious thought?

Researchers have long debated whether emotions precede thoughts or vice versa, and the answer is: it depends. For instance, if someone sneaks up behind you and shouts “boo,” fear surges before you identify the source of the scare. Conversely, hearing sad news often prompts reflection before the emotion of sadness emerges.

The same dynamic applies to anxiety. At times, we experience emotional or physical anxiety without understanding its cause. In other cases, a stressful thought can spiral into fear, manifesting both emotionally and physically. For many, anxiety begins with either a thought or a feeling, which then triggers the other, creating a cycle of escalating anxious thoughts and emotions.

Recognizing that thoughts, emotions, and physical sensations of anxiety are interconnected is empowering, as it opens multiple pathways to manage it. Challenging anxious thoughts can stop them early. Practicing physical relaxation techniques—such as deep breathing or progressive muscle relaxation—can alleviate symptoms like a racing heart, shallow breathing, or muscle tension, fostering a sense of calm. Processing anxiety and related emotions can reduce the impulse to react in unhelpful ways. This multifaceted approach—addressing thoughts, emotions, and physical sensations—equips individuals to master anxiety and reclaim a sense of control.