The constant reports of disturbing news, the uncertainty about the future of the country and its citizens, the lack of a firm understanding of the truth of what is happening, the rise in prices, the lack of conditions of the former life and the fear of the possibility of an escalation of the situation make people more and more worried.
Over 100 million people around the world struggle with an anxiety disorder during their lifetime. Anxiety, alas, has become a faithful companion of many, but it can be dealt with.
While everyone strives to live the covenant of “don’t worry, be happy,” it’s hard to stop worrying. Someone can pull himself together and endure all the negativity calmly, while for others, every new day is an occasion to wind up experiences and turn slight excitement into chronic stress, insomnia and depression. Experienced shrinks in such a case have special tricks to reduce internal stress and change the way they look at problems.
one. Build a clear action plan: A, B, C. If, for example, you are worried that you will lose your job not today tomorrow, you need to think about exactly what to do if it comes to this (call other companies, go to the labor exchange, start your own business, etc.). If there is a plan of action, the situation will stop pressing, because you control it. You can also use the magic formula of the inventor Willis Carrier. It involves three steps: ask yourself, “What is the worst thing that could happen?”, be prepared to put up with it if necessary, and calmly consider how to change the situation.
2. Advice from Dale Carnegie, author of How to Stop Worrying and Start Living: Install iron curtains between past, present, and future. The meaning of the “curtain” is that constant regrets about mistakes made in the past and worries about future problems do not give a chance to enjoy today.
3. Focus on getting things done. Winston Churchill worked 18 hours a day during the war. When asked if he was worried about the huge responsibility that lies with him, the British Prime Minister replied: “I’m too busy to have time to worry.”
four. Worry’s companion is physical tension. Look at the one who is worried. He has frequent headaches, teeth worn out from grinding, a tense neck or back. No wonder they say that all diseases are from the nerves, so when you are under stress or anxiety, you should think about their detrimental effect on health.
5. Develop positive thinking, add joy and reasons to smile into your life. And in general, develop a sense of humor in yourself, which helps fight anxiety.
6. People often experience stress from a lack of information. To combat the anxiety that has covered the here and now, all means are good. You can use simple tricks: deep breathing, thinking about pleasant things, monotonous activities (drawing, solving crossword puzzles, washing dishes, running, etc.) and snacks.
7. Exposure of images. Breaking out of the superficial, verbal realm of “what if” anxiety requires focusing on the worst that could happen. Imagine everything you fear vividly, in great detail, as if it were the worst scene in your personal horror movie. For example, if you are afraid to be alone on New Year’s Eve or on your birthday, imagine yourself sitting alone in an empty apartment. Sit for five minutes (set a timer so that you don’t end the suffering ahead of time) with the unpleasant emotions that have arisen that this picture causes. Relax, repeat the exercise two more times. Do the same for a few days. No matter how terrible it may be at the very beginning, no one wants to imagine themselves as a sad, lonely loser for a long time. After that, one of two things will happen: either your brain will realize that everything you imagined will never actually happen, or your brain will get bored with the repetition and the fear will go away.
Photo: ADOBE STOCK