We’ve all heard of the vicious cycle where one negative thing leads to another in an ever circling loop of worse outcomes. The virtuous cycle is its opposite – a series of positive events that reinforce each other positively, leading to an upward spiral of growth and happiness.
Understanding the Vicious Cycle
Before diving into the virtuous cycle, let’s pin down what a vicious cycle is. It’s a sequence of events where one problem leads to another, and that problem leads to another, and so on. Many alcoholics can relate to the vicious cycle of drinking to cope with emotional pain or stress, which then leads to more problems, pain, and greater emotional distress.
For example, we feel uncomfortable or awkward around people at a party, so we drink to feel less uncomfortable and awkward. Next time we are at a party or gathering, we know drinking will make us feel more at ease, but maybe we drink a little too much and do something stupid or embarrassing. Now we still can’t deal with social situations very well, and we are alienating the people we want to connect with. On and on it goes until our only friends are folks who drink too much to deal with emotional problems just like we do.
Another example that can play out after we sober up is a stress cycle. Stress can easily lead to poor sleep, which can lead to more stress, creating a loop that’s hard to break. This cycle can be seen in various aspects of life, from personal health to relationships and work.
The Power of the Virtuous Cycle
A virtuous cycle is a positive feedback loop where each action leads to an improvement that reinforces the next action in a beneficial way. It begins with a positive action or choice that creates a favorable outcome. This outcome then encourages further positive actions, creating a self-reinforcing cycle of growth and improvement. Over time, the cycle builds momentum, leading to increasingly positive results. For example, regular exercise can lead to better health, which in turn motivates more exercise, creating a virtuous cycle of physical well-being.
How Can Yoga be a Part of Your Virtuous Cycle
Yoga is a perfect basis for your virtuous cycle by promoting physical, mental, and emotional well-being. This then encourages continued practice and further improvements in overall health. For example:
- Physical Health: Regular yoga practice improves flexibility, strength, and balance. As your physical health improves, you’re more likely to feel motivated to continue practicing yoga and engaging in other healthy activities.
- Mental Clarity: Yoga includes mindfulness and breathing exercises that reduce stress and anxiety. As your mental clarity and focus improve, you find it easier to make positive decisions in other areas of your life.
- Emotional Balance: Yoga helps cultivate a sense of inner peace and emotional stability with less self negative self talk and improved self-esteem. With improved emotional health, you might experience better relationships and a more positive outlook on life.
- Self-Awareness: Yoga encourages self-reflection and awareness. As you become more attuned to your body and mind, you may be more inclined to make choices that support your well-being. In this area, my yoga practice increased awareness of how my food choices made me feel. Over time my food choices became much healthier just based on noticing the effect of bad choices.
- Community: Participating in yoga classes ( <- shameless plug alert! ) can foster a sense of community and support. This social aspect can provide encouragement and motivation to continue your practice.
By incorporating yoga into your routine, you can create a virtuous cycle that enhances your physical, mental, and emotional health, leading to a more fulfilling and balanced life.
How to Create a Virtuous Cycle
Creating a virtuous cycle involves intentional actions and choices that lead to positive outcomes. Here are some steps to get you started:
- Identify a Starting Point: Choose an area of your life where you want to see improvement. It could be your health, relationships, work, or personal growth.
- Take Small, Positive Actions: Begin with small, manageable actions that can lead to positive outcomes. For example, if you want to improve your health, start by incorporating a short walk into your daily routine.
- Build on Successes: Use the positive results from your initial actions as motivation to take further steps. Continuing with the health example, once you’re comfortable with short walks, you might add some light stretching or yoga.
- Reflect and Adjust: Regularly reflect on your progress and adjust your actions as needed. Celebrate your successes and learn from any setbacks.
- Repeat and Expand: Once you’ve established a positive cycle in one area, try applying the same principles to another aspect of your life.
Examples of Virtuous Cycles
To illustrate the concept further, here are some examples of virtuous cycles:
- Substance abuse: Stop using → Seek sober social support → Feel physically and emotionally better → Absorb positive reinforcement → Stay sober for another day
- Physical Health: Regular exercise → Improved sleep → Increased energy → Better mood → Motivation to continue exercising.
- Mental Well-being: Practicing mindfulness → Reduced stress → Enhanced focus → Better decision-making → Increased life satisfaction.
- Relationships: Open communication → Increased trust → Stronger connection → More positive interactions → Deeper relationships.
- Professional Growth: Continuous learning → Improved skills → Better job performance → Career advancement → Opportunities for further learning.
Breaking the Vicious Cycle
It’s important to note that creating a virtuous cycle often involves breaking a vicious cycle first. This can be challenging, but it’s possible with determination and support. Identify the negative patterns in your life and take steps to interrupt them. This might involve seeking help from a professional, reaching out to a support network, or making significant lifestyle changes.
The Ripple Effect of the Virtuous Cycle
One of the most beautiful aspects of the virtuous cycle is its ripple effect. Positive changes in one area of your life can spill over into other areas, creating a wave of positivity. For example, improving your physical health can boost your confidence, which can positively impact your relationships and work life.
Make it Your Own: A Gentle Morning Routine
If you’re curious about beginning your own virtuous cycle, perhaps try this gentle morning routine. It doesn’t take much time and doesn’t cost anything (or at least not much):
- Wake up gently – pick a realistic time for you to wake up most days of the week and set a soft alarm or use a timed light on a dimmer from dark to bright
- Express gratitude for anything – silently or out loud, while still in bed, say thank you for a good night’s rest, or thank you for the rain last night / sun today / seeing friends yesterday… you get the idea
- Hydrate – drink a glass or two of water. In yoga the recommendation is to drink room temperature or warmer water since it is most gentle on your body. Maybe squeeze the juice of 1/8th of a lemon into your water
- Stretch – yoga is great in the morning even for just 10 minutes. If not a full yoga practice just do a handful of stretches that feel good and connect your mind to your body
- Breathe – sit or lie quietly and feel the sensation of breathing for 3-5 minutes. When your mind wanders, just return back to noticing your breath without judging or criticizing yourself for losing focus
- Plan your day – spend a couple of minutes thinking about the day ahead, maybe write it down if that helps. Doing this tends to relieve anxiety or stress that you may encounter later in the day. No need to commit to some big action or change in your daily routine, just think about what you need to do and set an intention for your day, such as, ‘I will be more chill with other people today’ or ‘I will tell a friend/family member that I appreciate them today’
The concept of the virtuous cycle offers a hopeful perspective on personal growth and happiness. By intentionally creating positive feedback loops in our lives, we can cultivate a cycle of continuous improvement. It’s a reminder that small, positive actions can lead to significant, lasting changes. So, next time you find yourself in a vicious cycle, remember that the power to create a virtuous cycle is in your hands.
