A growing body of psychological research and therapist insights is bringing new clarity to how anxiety takes hold and, crucially, how people can break free. A recent report on HuffPost summarizes expert commentary from professionals drawing on cognitive behavioral therapy (CBT), schema therapy, and attachment theory to identify recurring patterns in the anxious mind. With nearly one in five Americans experiencing anxiety disorders—a statistic mirrored globally and relevant to Thailand’s rising mental health awareness—researchers and clinicians are now describing four primary ways people become “stuck” in anxiety, and practical strategies to regain a sense of control and well-being.
For Thai readers, the rising dialogue around mental health, especially post-pandemic, intersects with local cultural values of emotional endurance, family responsibility, and social harmony. Understanding the nuances of anxiety not only validates individual experiences but also advances the public conversation on self-care and community support—topics increasingly visible in campaigns by the Department of Mental Health and local NGOs.
At the heart of these new insights is the concept that people with anxiety typically find themselves trapped in one or more of four cognitive patterns: feeling unsafe, feeling out of control, blaming themselves, and distrusting others. Psychiatrist and chief marketing officer at Recovered.org in Bellmore, New York, explains, “Individuals with generalized anxiety disorder may ruminate on fears about safety or lack of control, while those with social anxiety may grapple with issues around self-worth or the fear of judgment.” This model echoes themes found in CBT, which teaches that thoughts, feelings, and behaviors are interconnected—meaning that certain entrenched beliefs, described as “thinking traps,” often perpetuate the cycle of anxiety.
The first common trap is feeling unsafe. A licensed mental health counselor at Grow Therapy noted that people may be subconsciously hyperalert, constantly scanning for threats or catastrophes, and rarely feeling secure. Such vigilance may be rooted in past trauma or in recent global events, such as the Covid-19 pandemic, which made the threat perception especially acute in Thai society, given the strict lockdowns and collective uncertainty experienced in 2020 and 2021.
Researchers at Yale School of Medicine have also highlighted that persistent feelings of impending danger—whether about physical safety, social acceptance, or the wider world—drive anxiety. This resonates in Thailand, where social acceptance and “face” are culturally significant, intensifying the psychological cost of perceived exclusion or failure.
The second pattern, feeling out of control, often manifests as obsessing over routines, schedules, or the unpredictable future. For many, the uncertainty tied to political events, financial security, or even climate instability—pressures globally relevant but acutely felt in economies reliant on sectors like tourism—can fuel this sense of anxiety.
Third, the tendency to blame oneself is a familiar refrain. Here, self-criticism and harsh internal dialogue dominate: “I should have done more,” or “It’s my fault things turned out this way.” Mental health advocates emphasize that self-compassion is essential but often counterintuitive. A practical exercise is to ask, “Would I speak to a loved one the same way I speak to myself?” Locally, this mirrors the Buddhist principle of “metta” (loving-kindness), which is increasingly cited by Thai therapists as a counter to self-blame.
Finally, a lack of trust in others can isolate sufferers of anxiety. Chronic relationship worries, difficulty opening up, and assumptions that others will disappoint or are inherently unsafe are all manifestations. This is especially relevant in the Thai context, where family and social networks offer crucial support, yet high societal expectations for conformity sometimes prevent open discussion of emotional vulnerabilities.
The article also presents therapist-recommended strategies to disrupt these negative cycles. The first step is recognizing and labeling the pattern—for example, acknowledging “this is my fear of losing control” rather than simply reacting. A counselor recommends journaling anxious thoughts to identify which category they fall into over time. By noticing these recurring patterns, individuals create psychological space to question and change them.
Normalization is another key tactic. “Your brain isn’t broken, it’s just trying to protect you in the only way it knows how,” says the Grow Therapy counselor. Anxiety, they emphasize, is often a natural response to legitimate external pressures, and pathologizing it only deepens distress. In Thailand, where mental health stigma remains a challenge, such normalization echoes calls from the Ministry of Public Health for greater national conversation and acceptance.
Challenging anxious thoughts, rather than accepting them as truth, enables people to see their worries in perspective. Drawing on CBT, therapists suggest examining evidence for and against a specific worry and recalling instances of resilience or unexpected support. For example, someone anxious about financial security is urged to remember past instances where family, friends, or savings provided a safety net—a familiar scenario in Thai collective culture.
Another important principle is cultivating patience. Anxiety can drive people toward hasty, unsustainable solutions. As a double board-certified psychiatrist in psychiatry and sleep medicine explains, real progress often requires holding a course for months rather than expecting immediate results. For Thai readers, this mirrors traditional wisdom of “jai yen yen” (keep a cool heart) in times of stress.
For those whose anxieties persist despite traditional therapy, the article recommends alternative techniques such as somatic work (like Eye Movement Desensitization and Reprocessing [EMDR]), trauma-informed care, or nervous system regulation. Such methods are beginning to gain recognition among Thai psychologists, especially for trauma survivors and young adults.
Perhaps the most empowering shift, therapists say, is changing what counts as “success” in dealing with anxiety. Instead of striving to eliminate all anxiety—an unrealistic goal—they advise focusing on developing gentle, skillful responses to anxious moments and practicing self-acceptance. Importantly, allowing oneself periods of rest and admitting to exhaustion are seen not as failures, but as vital steps toward healing.
For Thailand, these insights represent timely guidance. Government statistics show that anxiety disorders and related conditions such as depression are on the rise, particularly among young people and in urban centers like Bangkok and Chiang Mai (Bangkok Post). Schools and workplaces are beginning to implement psychoeducation and resilience-training workshops modeled on CBT principles. Meanwhile, Buddhist mindfulness practices—long a fixture of Thai culture—are now scientifically validated as effective adjuncts for anxiety management (Mindful.org). Recent publications highlight that integrated, culturally sensitive approaches, which blend Western psychotherapies with Thai values of community, spirituality, and self-reflection, can deliver especially strong outcomes (PubMed).
Moreover, the pandemic years revealed the need for robust mental health infrastructure. Volunteer organizations, hotlines, and school counselors have stepped up to fill gaps, while public attitudes appear to be softening—the topic is less taboo, especially among educated urban youth.
Looking forward, further research will focus on adapting psychological interventions for Thailand’s diverse communities, including rural areas, elderly groups, and migrant populations. Expansion of digital mental health platforms and teletherapy is also underway, promising wider access outside major cities. The government’s promotion of “mental health literacy” via media campaigns echoes the empowerment strategies outlined by American therapists.
For Thai readers, practical steps include starting a simple thought journal, exploring mindfulness and relaxation practices, and seeking community support. If anxiety interferes with daily life, reaching out to a counselor or a local mental health service is vital. Schools and employers are encouraged to foster open conversations on well-being, while policymakers must continue funding outreach and early intervention programs.
In summary, understanding “how anxiety gets stuck” and implementing practical, patient self-care are vital not only for individuals but for Thai society at large. As therapists and researchers agree, the goal is not to become forever anxiety-free, but rather to cultivate the tools and support systems that allow us all to live with greater resilience, insight, and compassion.
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