What is the 5 Whys Technique?

Anxiety can be so overwhelming at times that it makes everyday life difficult to manage. While there are many effective treatments available for anxiety, one technique that has gained popularity in recent years is the “5 Whys” technique. This simple yet powerful approach can help you get to the root of your anxiety and find solutions that work for you. In this article, we’ll explain what the 5 Whys technique is, how it works, and how you can use it to manage your anxiety.

The 5 Whys technique is a problem-solving tool that was developed by the Japanese inventor Sakichi Toyoda, the founder of Toyota Industries. It’s a simple but effective method for identifying the root cause of a problem by asking “why” five times. By doing so, you can get to the underlying issue causing your anxiety and develop a plan to address it.

How does the 5 Whys Technique work for anxiety?

Anxiety can be a complex condition, and it’s often not immediately clear what’s causing it. The 5 Whys technique can help you break down your anxiety into smaller, more manageable parts. By asking “why” five times, you can explore each layer of your anxiety and identify the underlying causes. For example, let’s say you’re feeling anxious about an upcoming presentation at work. Here’s how you might use the technique to explore your anxiety:

1. Why am I anxious? “I’m anxious because I have a presentation at work tomorrow.”
2. Why does that make me anxious? “Because I’m worried that I’ll forget my lines and embarrass myself.”
3. Why am I worried about forgetting my lines? “Because I haven’t had enough time to practice and I’m afraid of looking unprepared.”
4. Why haven’t I had enough time to practice? “Because I’ve been busy with other projects and haven’t had time to focus on this one.”
5. Why haven’t I been able to prioritise this project? “Because I haven’t been managing my time effectively and have been procrastinating.”

By asking “why” five times, you can see that your anxiety about the presentation is not just about the presentation itself, but also about your time management and procrastination habits. Now that you’ve identified these underlying issues, you can develop a plan to address them. This might involve setting aside time to practice your presentation, using time management tools to help you stay on track, or working with a therapist to address your procrastination habits.

How to use the 5 Whys Technique for anxiety

To use this technique for anxiety, follow these steps:

1. Identify the anxiety trigger. What’s causing you to feel anxious right now?
2. Ask yourself “why” five times. With each “why” question, try to drill down deeper into the underlying causes of your anxiety (as in the above example).
3. Analyse your answers. Look for patterns or themes in your answers. Are there common underlying issues that are contributing to your anxiety?
4. Develop a plan. Once you’ve identified the root causes of your anxiety, develop a plan to address them. This might involve practising relaxation techniques, making lifestyle changes to reduce stress or seeking help.
5. Monitor your progress. Keep track of your progress over time. Are your anxiety symptoms improving? If not, you may need to revisit your plan and make adjustments as needed.

Here is another example:

1. Why am I anxious? “I’m anxious because I have a social event to attend tonight.”
2. Why does that make me anxious? “Because I’m worried that I won’t know anyone there and I’ll feel awkward.”
3. Why am I worried about feeling awkward? “Because I have a fear of rejection and I don’t want to be seen as socially awkward or unlikeable.”
4. Why do I have a fear of rejection? “Because I’ve had negative experiences in the past where I felt rejected or excluded by my peers.”
5. Why am I still carrying those past experiences with me? “Because I haven’t fully processed those experiences or worked through my feelings of hurt and disappointment. I’ve been avoiding confronting those feelings and instead, I’ve been carrying them with me into new situations.”

By asking “why” five times, you can see that your anxiety about attending the social event is not just about the event itself, but also about your fear of rejection and past negative experiences. Now that you’ve identified these underlying issues, you can develop a plan to address them. This might involve processing past experiences and working through your feelings, practising social skills to help you feel more confident in new situations, or finding ways to cope with your fear of rejection in healthier ways.

Living with anxiety can be extremely challenging, however, you are not alone. Here at Trauma Research UK, our belief is, ‘It’s not what’s wrong with you, it’s what happened to you’. With this philosophy, we believe that everyone can successfully overcome their mental health issues if given the right help and support. Read more…