Anxiety relief. You can do it!
Sometimes the feeling of anxiety becomes completely unreasonable, which ties our hands. Fear or other strong emotions make people jump to conclusions. Anxious people tend to worry about the most insignificant and see nothing but the horror and disaster around them. They are convinced that the world is very dangerous and full of threats, constantly worry about the future and try to protect themselves and their families from the possible troubles, spending a lot of effort, time and emotions.
Unfortunately, in most cases, these efforts lead to nervous disorders, depression and irritation of the close people (because they are constantly under control). In fact, it is hard being anxious person. But despite this, people continue to worry, because they can not do otherwise.
Here are some psychological methods for anxiety relief:
- Focus of attention
Each person has one’s own subjective “world map”. It depicts all that is happening around and matters to us, all that we take for granted or feel: this is our perception of what we call “experience” or sum of the concepts of reality.
The world consists of thoughts, which are placed in our heads. Any picture of the world “come alive” if we frequently pay attention to it. Constant replay of possible terrific events is absolutely hopeless – the energy of fear can only exacerbate the situation. Therefore, a good way to get rid of anxiety is to shift the focus of one’s attention to the positive side:
- eliminate the bad news from your daily life if possible, do not watch or read crime stories, turn off your TV;
- create a positive information field and focus on the positive side of life;
- delete negative emotions from your life
- Shifting your memories
The emergence of fear is greatly facilitated by the human imagination and ability to make associations. When we worry, our imagination paints a picture of a terrible future. What if we replace the unpleasant picture with a pleasant one?
Imagine a situation, which evokes pleasant memories. Experiencing a feeling of joy, determine how do you feel. Next, let the image come closer to you, make it bigger, brighter and again check out your feelings. Maybe they became stronger? Now let the image move away, become smaller, one-dimentional and weak. What do you feel now? Having determined this, place the image to its previous position.
Usually, approaching a positive experience – positive feelings become stronger, and when it moves away – they considerably weaken. In a similar way you can handle the state of anxiety, pushing the unpleasant pictures far away or turn them into a subtle point.
There are some exercises, which allow you to look at the situation from different perspectives. This, in turn, will make your outlook on life and its individual aspects more objective and remove unnecessary anxiety.
The exercises help to look at the situation from the perspective of multiple systems – it can be a solar system, universe, world, country, city, street, leaf on a ground, and so on.. You can use different temporal dimensions: will this event be so important after 5 years? In two years? Tomorrow? Right now? In general, it all depends on the specific situation.
Positive affirmations are also very helpful for your emotional balance. For example, once caught yourself on negative thoughts, just repeat the phrase, “Me and my family are safe always and everywhere” – repeat as many times as you need to calm down. You can think of any suitable to your situation phrases. The main rule is that they have to be positive and stated in a present tense.
Learning how to manage your condition, you can not only get the anxiety relief, but also open your life to positive emotions, which, in turn, will bring a lot of pleasant events in your life!