2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
The first thing I would like to draw your attention to is that any stress (even positive) increases anxiety. Anxiety during severe and situational stress is normal. Stabilization techniques to your taste help here: "breathing in a square", a glass of water, go out to walk or go for a run, meditation, etc. The situation with chronic stress is more complicated. And before you start “dealing with anxiety,” reconsider your lifestyle - how you deal with chronic stress. Here self-help can begin with normalizing sleep, with establishing the rhythm of the day (I do not like the term "day regimen"). Look for sources of your daily stress that you can influence and eliminate or reduce the level of their impact on you.
Now we turn directly to anxiety. If you have a mindset that this is something that you must fight against, you have already lost.
Believe it or not, my first recommendation would be to set aside time and space for worries. If anxiety is your faithful companion, then set aside a separate time for alarms in your day. This can be 15-30 minutes a day: at lunchtime or 15 minutes in the morning and evening. Set a timer if you're afraid you won't be able to stop. Try it from five minutes, from a minute. At this time, there is only you and your anxiety. Let her be here-and-now.
Write down your worries, write whatever comes to mind, there are no right or wrong options. Write anything that seems too shallow or too absurd. Analyze, if there is a need, the list later. For now, just let it happen, put it into words and get out on paper (or on screen).
If you have formulated, specific reasons for your worries, then I suggest this way of working. Deal with each reason separately (although it is possible that all may have the same root). It is ideal to do this in writing. When you do this "in your head", the probability is too high that the defense mechanisms of the psyche will turn on and there will be no noticeable effect from this task. Although, if you are an advanced user, you can try)
Answer the questions as sincerely as possible (all your answers, those that seem stupid and absurd are correct, there can be no wrong answers):
- Is this really the real cause of the anxiety?
- Is there something else hiding behind her? What?
- Why are you afraid of this? What will happen?
- How likely is it that this will happen to you?
- If this does happen, how critical can the consequences be for you? What's the worst thing that can happen?
- Can you develop an action plan that will make you feel more confident and less anxious about it?
- Write at least 5 points (these can be the smallest actions, such as close the news tab in the browser), which you can actually do in the next 48 hours to increase your confidence in this topic and reduce the level of anxiety.
Don't forget to take care of yourself!
Marina Koval - psychologist, master.
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