Anchor Points For Intrapersonal Anxiety

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

Anxiety is one of the most common human emotions. More often than anxiety, we have only irritation. And then, this is not true for everyone. Those with anxiety disorders, panic attacks, phobias, OCD, or some personality disorder can safely put anxiety at the top of their emotions. Therefore, we can safely say that the prevention of anxiety is one of the most urgent tasks of practical psychology. I suggest that we simulate this task together.

From one single point of view, our psyche can actively fuel anxiety in three cases.

1st horizon. When we reflect on our own mistakes, failures, disappointments, and our own restraint in the past tense. In this case, anxiety arises a second time, in response to long-term negative experiences (guilt, shame, resentment, disappointment). Basically, anxiety arises from the fact that we do not know how to dispose of our experiences.

2nd horizon. When we are faced with frightening events (symptoms, emotions, thoughts) in the present tense. In this case, anxiety arises from a lack of understanding of what is happening, uncertainty that we can somehow influence what is happening.

3rd horizon. When we have some negative expectations for the future. It is the most basic source of anxiety, based on a sense of the uncertainty of current events and the potential danger of future events.

An important nuance. All 3 horizons of anxiety are the results of the peculiarities of our perception and thinking - that is, those processes that we can actively and promisingly influence. In the case when we rely on protective, adaptive thinking patterns.

1st fulcrum is positive self-assessment system.

It is a habit of evaluating oneself and one's behavior in a positive and proactive manner. That is, it is a habit to look for benefits, positive aspects, something pleasant or useful in your behavior. This is not about self-justification, pity, or self-deception. It is about combining an objective attitude towards yourself with a positive outlook on yourself. Indeed, in any situation, we can arbitrarily make emotional accents.

I postponed the trip with the child for the vaccination until the last = me decisively (feasibly / promptly) took him for vaccination

I visited the tax office, now, as usual, I will wait a long time for an answer = I timely (prudently / knowingly) took care of my tax and reporting

I took the children to the hairdresser, now I will not be ashamed to show them to people = I carefully (purposefully / carefully) took the children to the hairdresser

Try to add positive ratings to any life events that leave you with a negative aftertaste of any degree.

2nd fulcrum - this is "thinking is important to me".

Negative thinking is characteristic of a person. It is natural for a person to notice the bad, stressful, interfering. After all, any real or conventional negative can be potentially dangerous and harmful. Therefore, it is better to notice it and keep it in sight. Everything is evolutionarily logical. But fraught with emotional consequences. Therefore, it is useful here to be able to keep any current negative in a strategic focus. That is, to be able to turn over our worries, doubts and worries so affirmatively and constructively so that they point us to our goal, and do not keep us in anxious tension. For example:

I do not understand what is happening to me. It's important for me understand your condition.

I'm not getting better. It's important for meto make me feel better.

I can't help it. It's important for me influence the situation.

An important feature of "I am important" thinking is the use of the present extended time. When you keep in focus not a certain point in the future tense, but a layer of time in the present. That is, not "to understand", but "to understand". Not "influence the situation", but "influence the situation."

Try to influence your current anxieties and concerns in the mode of "I-important" thinking in the present extended time.

3 fulcrum is short-term optimism.

Usually, optimism means some kind of inner confidence in a bright future. If you are the happy owner of such a gift, rejoice. But if you consider yourself a pessimist or a realist, then here you can help yourself as follows. Remember the phrase: "if you want to make the Lord God laugh, tell him your plans for tomorrow?" The essence of this phrase easily takes root in the human psyche - we easily begin to doubt and worry about events that are outside the field of our direct influence. We can only assume the future, guess it, be reinsured. We intuitively understand that the future is vague and uncertain. But there is a nuance here. There is a concept of a short-term future. So, for example, Monday morning has come in your life. This day has already happened, has already begun. And what has already begun, what we already feel, is perceived by us in a different way, not like the conventional tomorrow, next week or next year. It is much easier for a person to be optimistic about the current day than to the rest of the future. This is illogical. But you can use it. And this can be checked.

But maybe get a productive working day …

It will be good when revenue today will be quite high …

I hope that what was planned today will come true …

Try to leave the future only at the level of specific goals and plans and … short-term (relating only to the present day) optimism.

What do you do to prevent anxiety?

If you want to comment on what you have read - feel free to do it! Yes, and also click the "say thank you" button to the person who tried to make a useful article for you

Have a nice day

You can subscribe to my articles and blog posts here

Do you want to learn how to manage your neurosis on your own?

Take an online psychocorrection course on your own, individually

or in a group!