2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
The theme of alarm sounds in the background. Not only about the disease. About the uncertainty in the world. The fact that the plans that were, were suddenly under threat.
When we have a moderate level of anxiety, it can mobilize us to take action. But if it becomes too much, attention spreads, time flies in vain, bodily tension arises, impulsive decisions are made, captures the cycle of frightening thoughts and images.
The anxiety state is amplified according to the principle of positive feedback. Like a snowball rolling down the mountain and becoming truly huge at the foot.
What influences the increase in anxiety?
The following beliefs, which do not so much help reflect reality as distort and lead to feelings of powerlessness and depression:
1. Internal understanding of the catastrophic consequences … Not just about the dangers. About a catastrophe that will sweep away what we did, created what was valuable in our life.
2. The belief that fear / anxiety reflects the real picture of what is happening … Hypertrophied images completely capture our attention. Breathing changes, there are centers of tension in the body. At some point, we stop grasping the difference between a real situation and possible dangers.
3. The idea that fear is dangerous in itself and it is better to get rid of it … Drive away bad thoughts, try to forget, perform small rituals that give a feeling of control over the situation for a while. Unfortunately, this often does not give the desired results - the source of anxiety continues to produce more and more frightening images from which you want to hide.
To better illustrate how anxiety works, I will give a visual image. Ant scientists have described a phenomenon called the death spiral or ant turn. An ant, wanting to find its way to the anthill, is guided by the smell of the pheromone trail. At some point, his movements become cyclical - in a circle. Wanting to get out, he continues to focus on the smell, which he himself gives off. As a result, the ant loops and continues to move until it is completely exhausted and killed. The deaths of groups of ants caught in such a wheel have been described.
Anxiety acts on a similar principle: thoughts, frightening images, bodily manifestations arise. A person trying to get rid of anxiety suddenly stumbles upon bodily signals that tell the brain that the situation is dangerous and frightening thoughts come up again and again. Strengthening bodily signals of danger.
What to do?
Long term: work with a psychologist or psychotherapist. Find the source of anxiety, identify beliefs that enhance the development of anxiety, master ways of self-regulation, and learn how to channel anxiety into constructive activity.
At the moment when anxiety arises:
1. Notice that a disturbing thought has arisen. Be aware of this.
This already guarantees more than half of the success: the main thing is not to fall into anxiety, but to observe the state as a certain object of research.
2 … Stop or slow down.
Breathing can be noticed. What is it like? Confused, even, does it freeze? If so, at what points?
3. Allow yourself to do nothing.
Can you afford to slow down? Handle the level of excitement or anxiety that has arisen?
Observe and notice your bodily sensations, thoughts, images. Take the position of the observer rather than the one who has to do or change something.
4. Pay attention to the reality that surrounds the here and now.
What objects are there in the room where you are, is there someone nearby? Are threats possible right now, at this moment? Or is the situation safe?
Use anxiety as a key to getting to know yourself better. Then, over time, it will turn into a tool that will help you become more active, inquisitive, while maintaining closeness with other people.
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