2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Every person, at least once in his life, has been faced with disturbing thoughts and obsessive experiences. When something disturbs, and the brain replays it, plunging you into an unpleasant situation, or thinking about it. At the same time, it is difficult to do ordinary things, because the head is occupied by others. But distraction is not an easy task either.
Of course, it is important to live, everything that happens to you, but sometimes it happens that now it is unbearable, and it hurts more than helps. There are problems that you cannot influence the solution to. In this case, it is better to let go of the situation than to return to it mentally again and again, “feeding” the anxiety.
What can be done in this case?
We must learn to catch our thoughts and stop them.
It is easy to say, but who has tried it will confirm that it can be very difficult to do it.
What will help you with this:
As you feel anxiety over and over again, you will notice that your thoughts are causing it. This is not the most pleasant realization. But the good news is that there is a lot of energy in irritation that can be redirected to deal with anxiety. And, perhaps, one day you will have enough strength to stop the torrent of experiences that is sweeping off your feet
Ground yourself. Begins to cover - we put our feet directly on the ground and "feel" them. Trace your body in your mind from the tips of your toes to the crown of your head. Feel the support, stability
Pay attention to emotions first. How do you feel right now? Rate the intensity of the experience on a 10-point scale
1. Take a look. What do you see? Name any 5 items. Describe their color and shape.
2. How do you feel in your body right now? Name 4 sensations.
3. What do you hear? Name 3 sounds.
4. What are your 2 favorite scents? Try to feel them.
5. Now say something nice about yourself. Something one - good, positive.
How do you feel now? Rate the intensity of the experience on a 10-point scale. Notice at what stage the emotions began to change. What do you associate this with?
Try it and share your impressions.
Important: These steps can help combat anxiety and stress, but they do not address the cause. If you are ready to dig deeper and get rid of the root of the problem, psychotherapy will help you with this.
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