Applying chaos theory to anxiety management and resilience skills may sound contradictory. I will give you a brief overview of chaos theory, which originated as a group of mathematical and physics principles, and I will then explain how it is being used as a model for managing unpredictable life events, chaotic situations, chaotic thoughts, and chaotic emotions. In chaos theory, systems of events are viewed as inherently unpredictable. Chaos theory focuses on patterns which can result from random or chaotic systems. Applying the principles of chaos theory can help you to accept random events as they occur and to strive, no matter how painful it can become, to make order from the disorder. What is the first step in doing this? To gain spiritual, emotional, and mental balance within chaos, you must counteract this chaos with structured patterns of action and of self-talk. According to chaos theory, small changes in a seemingly out-of-control system can give you the momentum to get through these “storms of life.” Although it seems impossible to those who struggle with anxiety, when you embrace the unpredictability, you are not trying to control what is uncontrollable. Rather, you are following the path, learning as you go, and trusting your higher self to get you through the chaotic circumstances. Resilience isn’t a fixed trait but a dynamic process that fluctuates depending on internal and external states. A resilient mind doesn’t avoid chaos. On the contrary, you move through the chaos through your willingness to try new reactions and to be mindful of your emotional triggers which may be obstacles to your resilient mindset.
In chaos theory, systems often settle into patterns called strange attractors—predictable structures in unpredictable systems. Anxiety often arises from our desire for control and predictability. chaos systems don’t stabilize in the traditional sense, they often find a form of equilibrium, known as a “strange attractor,” where the system moves within certain boundaries even though it appears chaotic. For anxiety, this could mean learning how to live with fluctuating emotions and not expecting them to be constantly “under control.” The human psyche can fall into emotional attractor states: chronic anxiety, despair, or stability. These are familiar, recurring patterns of thought, feeling, and behavior.
CBT helps individuals identify patterns within their emotional reactions and thoughts, which can offer a sense of control over what seems like a chaotic emotional landscape. CBT often emphasizes small, manageable steps in managing anxiety, depression, or other mental health issues. Embracing chaos theory in this context means recognizing that seemingly minor efforts. Completing a task, no matter how small, can build momentum, similar to a small input causing a large shift in a chaotic system. CBT teaches skills like mindfulness, acceptance, and distress tolerance, which help people accept uncertainty rather than trying to control it. Embracing the unknown or unpredictable is key in CBT, especially for conditions like anxiety or obsessive-compulsive disorder (OCD), where the need for certainty can be overwhelming. Understanding that not everything can be predicted or controlled can be liberating, as it allows individuals to focus on their responses to events, rather than trying to control every possible outcome. CBT can also help you to minimize your negative or irrational thoughts which are instinctual and normal “fight-or-flight” reactions to chaotic situations. However, when you react to external chaos by getting stuck in a cycle of internal chaos, the inevitable outcome is that you become part of the chaotic pattern.
There are four main cognitive behavioral tools which can greatly help you during chaotic circumstances. The first tool is open-mindedness, which allows you to look at situations without personalizing them and without internalizing negativity from others. The second tool is flexibility in your behavioral reactions. In other words, chaotic situations cannot be met with old patterns of the “freeze” response or the “panic mode” response. These have not worked for you. It is important to remember that new behaviors and more rational perceptions can counteract the chaos and create balance, as if you are looking at the chaotic situation from a totally neutral lens. The third tool is resilience, which refers to your ability to accept that chaos is occurring and to “do your best” to function through it with total focus on your self-care, your core values, and your inner strengths. The fourth tool is taking a solution-focused stance amidst chaos. This requires you to determine what IS in your control and then to devise and to carry out smalI actions which move you through the storm, perhaps gradually yet forward-focused and intentional. I can sum up all of my previously-described points with a simple viewpoint derived from Buddhist philosophy: “You can be like the bamboo plant. It bends, but it never breaks.”
