2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Good afternoon, friends🤗 I want to offer you one simple and effective method of dealing with anxiety.
The bustle and stress of a metropolis often drive us into the grip of anxiety. 😓Anxiety is an instinctive emotion that is given to us by evolution for survival. It's one thing when anxiety rises in a decision-making situation - it's helpful. But if you feel anxiety a significant part of the time, you need to get rid of it as soon as possible. How to do it. I offer you a simple and effective exercise:
So, give yourself 20 minutes to your loved one 🕑. This time is yours and belongs only to you;) Sit down more comfortably, put a piece of paper in front of you and make yourself worry. Yes, yes, that's right: evoke a feeling of anxiety in yourself, allow this feeling to be present with you. Strengthen until you physically feel the same discomfort. Did you feel it?
Now focus on your thoughts: what are you thinking now? Take a pen and start writing:
I'm worried about …
I'm worried about…
My thoughts are busy …
I'm afraid…
Write down all those thoughts that are spinning in your head📝. Write exactly how they sound. Your task is to clothe your disturbing thoughts in words and sentences. There may be several, even many. Write each thought on a separate line, leaving some space for the next part of the assignment.
And remember: thoughts are not facts, but only your hypothesis.
So, now your task is to rationalize what has been written, that is, to check for realism.
For each thought, write the answer:
1) What is the likelihood that this will happen?
2) What evidence is there that this is true?
3) What advice would I give a friend in such a situation?
4) How much will this thought help me to cope with the situation?
5) Can I influence the situation right now?
Important: the answers should not be "fabulous" lulling like "everything will be fine", but as close as possible to reality, but, IMPORTANT, without the feeling of "catastrophe".
If a feeling of anxiety is chronically present in your self-awareness, do this technique once a day for two weeks. And in the written - you can pry when you start worrying again.
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