2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
How to break the worrying cycle of anxiety obsessions? How to stop the running of disturbing and disturbing thoughts in your brain and body?
In this article, a simple technique awaits you that can help you break the cycle of anxious thoughts and stop following them.
“Disturbing thoughts create big shadows for small things. Swedish proverb."
Imagine right now how great it would be to get out of the vicious circle of thoughts that cause and increase anxiety!
3 basic properties of anxious thoughts
I must say right away that an anxious and obsessive nature of thoughts is characteristic of all people, without exception - this is the work of the ancient part of our brain to prevent threats and dangers, albeit imaginary.
- The catastrophic nature of disturbing thoughts. Remember how often you said at a moment of intense anxiety, "I can't stand it!" or "This catastrophe happened to me again!" What do you usually think about when anxiety grips you?
- The jumping character of thoughts. With strong anxiety, a whole swarm of thoughts jumps in my head like bees in a disturbed hive. You suddenly jump at night and cannot fall asleep for a long time, because several thoughts at once create an unbearable hum and background. Consciousness seems to jump from one disturbing thought to another. Rate the speed with which thoughts flash into your head on a scale from 1 to 100. Where 1 - slowly crawl, 10 - jump chaotically. How do these jumps affect the sensations in your body?
- The unusual nature of these thoughts. Are unusual ideas popping up in your head? If yes, you are an ordinary person. Another thing is important - when you are anxious, you tend to tell yourself that these wanderings of the mind are true and you must respond to unusual fantasies, and immediately. How do unusual thoughts take you hostage and take over your mind? What disturbing thoughts do you tend to believe in?
If you have noticed that you have all 3 properties of anxious thoughts, then you are trapped in a circle of anxiety.
Your mind is running in circles and you get worse emotionally and tension builds up in your body. Do you agree?
How to break the cycle of anxious thoughts: psychotechnics
There are innumerable psychotechnicians capable of solving this problem.
The main principles of the methods are as follows:
- you need to stop, take a break and slow down the mind and body,
- then look at the situation with a sober look and from the outside,
- then restore peace of mind by taking control of the brain's response system to threats - real and imagined.
Sounds easy? Yes! And it doesn't take much time - just 10 minutes a day - ready to allocate? If not, don't read on.
Remember: if something in the body turns on, then it can be turned off
Psychotechnics "Pause": this will be the first minute of our daily 10 minute anti anxiety practice.
Stop and reflect on the event that caused and continues to cause your anxiety.
Just promise not to try to control what is happening in your head, but simply observe.
Relax and focus your attention on thoughts in response to this situation that flood your head.
Breathe and watch.
Basically, I'm asking you to surrender, surrender to what bothers and disturbs you.
Breathe.
Observe mentally disturbing thoughts. Concentrated and relaxed.
Just be aware of this problematic situation as you understand it.
Shine a soft and warm light of your attention on a disturbing event.
Wait for clarity and lightness in your head under the influence of this light.
This gentle and comfortable light gradually dissolves thoughts.
Breathe deeply and keep your body relaxed.
Open your eyes and write down what feelings and bodily reactions the situation of accepting your problem caused after you made this pause?
What was going on in your mind?
What body reactions have you noticed?
Remember there are no right or wrong answers. You have just completed the practice of mindful acceptance. It is important to simply note the state of your mind in it.
Conclusion: the more you accept what is happening in your mind, the more easily the circle of disturbing thoughts breaks, and the more you begin to come closer in awareness to what is bothering you, instead of running away from it.
Recommendation: set aside a few minutes a day to practice mindful pause. Be sure to discuss the results of the practice with your therapist.
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