Coaching Practice: The “Virtuous Cycle” of Anxiety: Listen, Leverage, and Let Go — Centre for Coaching Switzerland

Coaching Practice: The “Virtuous Cycle” of Anxiety: Listen, Leverage, and Let Go

While it is perfectly normal to feel unsettled with the level of uncertainty we are facing, many of our clients are sharing that they are experiencing an increase in their own anxiety, often exacerbated by the unhelpful behaviour of those around them.

In our upcoming webinar, we will explore how adopting a more coaching style by showing our genuine curiosity as to what is making the other behave in the way that they are doing can help diffuse the situation.

On the other hand, anxiety is something we experience within and is often seen as a purely negative force — something to be eliminated at all costs. However, it also plays a valuable role in alerting us to risks, encouraging preparation, and even catalysing growth. By learning how to channel anxiety constructively, we can harness its energy instead of being overwhelmed by it. The “virtuous cycle” of anxiety — Listen, Leverage, and Let Go — provides a clear framework for turning worry into a purposeful, motivating force rather than a debilitating burden. Below is a short practice to help you work through these steps in your daily life.

  1. Listen

    • Notice the signals. When you start feeling anxious, pause and bring gentle attention to what’s happening inside you — physically, mentally, and emotionally.

    • Ask what it’s telling you. Anxiety often points to something that needs your care or action. Is it warning you about a deadline? Nudging you to prepare more thoroughly? Encouraging you to make a crucial change?

  2. Leverage

    • Convert the energy. Anxiety produces energy — use it to your advantage by channelling it toward purposeful tasks (like organizing, planning, or problem-solving).

    • Take a step forward. Whether big or small, commit to a single action that addresses the root cause of your anxiety (e.g., sending that important email, scheduling the appointment, studying for an exam).

  3. Let Go

    • Release the excess. Once you’ve taken your action, consciously relax your body: stretch, breathe deeply, or take a brief walk. Acknowledge that you’ve done what you can for now.

    • Trust your process. Anxiety can keep looping if we don’t intentionally close the loop. Remind yourself that you’re handling things effectively — no need to hold onto the worry beyond its useful purpose.

By following this three-step cycle — Listen, Leverage, and Let Go — you’ll practice engaging with anxiety in a balanced way. Over time, these steps help transform anxiety from a source of dread into a clarifying force that nudges you toward productive, life-enhancing action.

Think about who can support you in implementing this practice. Have a conversation – perhaps you can support one another and experiment with it together.

*Source: Future Tense: Why Anxiety Is Good for You (Even Though It Feels Bad) by Dr Tracey Dennis-Tiwary (May 2022)