One way to illustrate this is through a visualization exercise that has resonated with many of my clients: imagining life as a bubble. In this bubble, you are surrounded by the things that matter to you—relationships, ambitions, hobbies, and daily routines. When anxiety or depression begins to take hold, what happens? Did the bubble feel smaller, more confined, and increasingly cut off from the rest of the world? Did it feel tighter or heavier when thinking of how anxiety or depression can affect it?
The Bubble Analogy: How Anxiety Narrows Our World
For many people, when anxiety creeps in, it can feel as though the walls of our bubble begin to close in, limiting not only our physical space but also our thoughts, interactions, and opportunities. Anxiety narrows our focus to what feels most immediate—our worries, fears, and perceived threats. This restricted focus can make it hard to see beyond what’s causing our anxiety. Here are a few ways anxiety can shrink our bubble:
- Narrowed Perspective: Anxiety often limits us to a viewpoint that centers around safety and survival, making it hard to think beyond immediate fears. Our focus becomes less flexible, and we can lose sight of the broader context, which can reinforce a sense of entrapment within the bubble.
- Avoidance of New Experiences: Because anxiety makes new situations seem daunting, we may start avoiding activities, places, or even people that used to bring us joy. Gradually, our bubble excludes those opportunities, and we begin to settle for a smaller world that feels “safe” but less fulfilling.
- Increased Isolation: Anxiety can also create distance between us and others, as worry or fear of judgment may discourage us from seeking social support. Relationships that could be sources of comfort and perspective become strained or neglected, leaving us feeling even more isolated.
- Tunnel Vision on Threats: Anxiety can make us hyper-aware of perceived dangers while downplaying other aspects of life. This tunnel vision contributes to a smaller bubble because we become consumed by worst-case scenarios rather than engaging with our surroundings.
The shrinking bubble can feel discouraging, but with awareness and supportive tools, we can begin to expand it again.
Expanding Your Bubble: Tools for Growth
When we notice our world becoming smaller, there are steps we can take to open up space and reclaim a fuller life. Here are some tools that can help expand your bubble:
1. Somatic Awareness
Start by tuning into your body’s physical sensations, especially when anxiety or depression begins to narrow your focus.
Grounding techniques like belly breathing can help calm the nervous system, lower your heart rate, and signal safety to your brain. To practice, focus on breathing deeply into your belly, allowing your diaphragm to expand as you inhale. Feel your abdomen rise and fall, expanding your bubble with each breath. Notice how this intentional breath brings a sense of space into your bubble—perhaps making you feel like you have a little more room for other things in your bubble.
Another practice is to physically “expand” your body to mirror the feeling of growth and openness. Start in a small, curled-up position, even a fetal position if possible, where you bring your knees in close and let your head lower. Gradually, allow your shoulders to open, lifting your head, and eventually extending your arms out wide. Imagine this movement as symbolizing the expansion of your bubble, a step-by-step opening of your world. This physical act can provide a sense of increased space and freedom, countering the “trapped” feeling that anxiety can create.
2. Self-Compassion
Anxiety often comes with self-criticism, particularly when we feel limited by our fears. Practicing self-compassion, as described by Dr. Kristen Neff, can be a powerful antidote to these feelings. Self-compassion has three components:
- Awareness: Acknowledge your anxiety without judgment.
- Kindness: Speak to yourself as you would to a friend.
- Common Humanity: Remember that anxiety is a shared human experience, and you’re not alone.
These elements help shift our focus from self-criticism to self-support, creating space for healing.
3. Challenging Limiting Beliefs
Anxiety often thrives on beliefs that reinforce the need to stay “small.” Start identifying and gently challenging these beliefs by asking questions like, “Is this thought based on evidence, or is it just fear?” or “Is this thought keeping me stuck inside my bubble?” By questioning these limiting beliefs, you can begin to reshape the boundaries of your bubble.
4. Gradual Exposure to Growth Opportunities
Expanding your bubble doesn’t mean you need to face all your fears at once. Start by identifying small steps you can take that gently challenge your comfort zone. Maybe it’s trying a new activity, reconnecting with a friend, or gradually introducing more spontaneity into your routine. With each step, your bubble can grow, offering more room for connection and new experiences.
5. Connecting with Others
Anxiety can make us feel isolated, but reconnecting with trusted people can help broaden our perspective. Sharing your feelings with someone who understands can remind you that you’re not alone. Supportive relationships provide a sense of safety and belonging, helping to counterbalance the isolating effects of anxiety.
Cultivating a Bigger, More Open World
Anxiety may still be a part of your life, but with the right tools, you can prevent it from shrinking your world. Through somatic awareness, self-compassion, and the courage to gently challenge limiting beliefs, you can begin to expand your bubble. As your world grows, you’ll find more room for the people, places, and activities that bring you joy and fulfillment. Remember, each small step toward expansion is a step toward reclaiming the full, rich life you deserve!
