2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Before you focus on managing your condition, you need to decide what is more important - to cope with your condition or solve a problem. This is not always the same thing. Sometimes showing your emotions is the only way to get through to the person, or the only way to give clear feedback.
Maintaining priorities, clearly understanding that in this situation it is important, what needs to be achieved, we maintain adequacy in the perception of the situation, in the choice of words and actions. Attention work is key - especially if you have no expectations about the situation. If we are focused on how exactly and how much what is happening is contrary to what is important to you, then we will experience strong negative emotions and feelings. In such situations, it is necessary to tear your attention away from concentration on the facts of absurdity and harm, from the images in which these meanings are embodied. And to direct attention to the formulation and solution of problems to overcome the problem.
Focusing on a goal that must be set and achieved is in itself a powerful psychotechnique for coping with emotions. Inside a problem situation, ask yourself - "What is most important in this situation?"; “What am I waiting for?”; "How can this be achieved?" This will remove uncertainty - the main generator of tension and fear.
The following techniques are not straightforward solutions, but they may well help you.
Technology for disassociation with emotions
If you are so distraught that you cannot even concentrate on the question of what is most important now, then you should regain your ability to think rationally as soon as possible.
The psychotechnique of disidentification with emotions can help with this (do not perform it while driving or being engaged in any other potentially dangerous activity, as it will take all your attention, even if for a short time):
1. Grab your attention all of your emotional state at once, its entire volume. It doesn't matter how you feel, just capture it all at once, without naming, naming, or evaluating. Discover your condition.
2. Find and feel, somewhere in this volume of emotions, the very center of your “I” and by volitional effort collect yourself into the “point of activity of consciousness”, as compactly as possible. Concentrate yourself in one point.
3. Mentally begin to float upward. Identify in the upper part of the volume of emotions where emotions end, as if you had reached the surface from the depths of water and came to the surface.
4. By volitional effort, soar above the surface, move the center of your “I” in space above the volume of experienced emotions. Fix yourself there and hold for 1-3 minutes until you feel that your sobriety and calmness have not returned to you, your breathing has become even and free.
After you've bounced back, don't allow yourself to focus on images that trigger negative emotions. Instead, focus on solving the problem.
Technology "to be here and now"
To be "here and now" means to manage your attention in such a way as to effectively solve the tasks set by you. A person who lives in the past or hopes for the future cannot be effective here and now. A person who thinks too much about the past and a person who is worried about the future equally steals from his present. The future is present in our present in the form of goals and plans, the past in the form of experience. To be in the present, you need to learn to control your attention - by an effort of willpower to return to what you really need.
With a large number of streams of information, especially a negative one, being in the "here and now" means consciously choosing when and to which information stream to react. If people cannot control their reaction to incoming information, they are subconsciously afraid to receive information. Therefore, they reduce the number of information flows, even reliable data, depriving themselves of the opportunity to respond adequately. To be in the “here and now” means to be open to receive all the information that is present in this “here and now”. We must be ready for this.
To be continued…
The article appeared thanks to the works of Vadim Levkin.
Dmitry Dudalov
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