How to cope with anxiety (Part 1)
theme of the article will be relevant for the majority.
Because I'm going to talk about anxiety.
The world is full of troubles. And if you do consider the realities of today, when there tense situation, a lot of uncertainty, insecurity, this state of anxiety can sometimes be perceived as normal, as part of some of our everyday state.
Sometimes even very difficult to understand that we are just in a state of anxiety.
And anxiety is really very different.
For example, based phobias or panic attack is also anxiety that has affected the deep layers of the psyche. Therefore, the alarm itself is not safe.
But today we will talk about the daily alarm.
Let us see in what situations may arise anxiety and how it manifests itself. And, most importantly, how to deal with it.
Most often, we begin to worry, getting in a situation of uncertainty. Often such alarm is called fear of uncertainty. Of it is really no one is immune.
What this may be the situation?
For example, you are going somewhere, you need to have time to time, and you got stuck in traffic.
Even if the stock is still time, but you never know when out of this plug, you begin to worry. And if the meeting is important, the alarm will continue to grow with each passing second.
- Or, you're waiting for your first date and you can not guess whether it will end mutual affection - of course, will be anxious. And the more you potentially like a man, the greater the significance of this meeting, the more anxiety.
- Or you have visited during the interview and wait for an answer - of course, you will be in a state of anxiety. And the desired job, the more anxiety in the anticipation.
- Or a person is late for an appointment.
- or close does not return home on time.
- Or you have to speak in front of an audience.
- Or simply to be an important conversation.
Of course, in all these situations you will feel anxiety. Creates uncertainty.
In this alarm will be like?
This is a ringing bell inside, agitation, confusion.
If the alarm increases, you will begin to feel it physically. Quickens the heartbeat, sweating, breathing quickens. If breathing becomes more frequent, we no longer enough oxygen begins dizziness, lump in the throat, nausea, stress in the body to shiver. To hide the trembling or soothe, there is a desire to do something, fussiness. Often this anxiety even deprives the ability to think.
This anxiety, which appears in an objectively existing reality can be called conditionally normal situational. There is a particular situation that this concern explains.
And this concern we hear and feel good even on the level of the body.
But if you need to leave it at that? It seems to me quite rightly worried.
I have this reason to feel anxiety right now.
Or is it better to find a way to cope?
Definitely, it is better to find a way to cope. Even such mikrotrevoga is not useful. Although does not carry the danger of death. By the way, it is often anxiety seized. How do I cope?
First, just as in any condition - need to acknowledge this alarm.
Yes, I'm worried, yes, I'm worried.
Because we are often thought of as the saying goes - but take it easy, do not worry.
Or even better, start to convince myself that I'm not worried.
It often does not help, but only increases anxiety.
When we imagine something to recognize the degree of emotion is reduced.
Pleaded anxiety - try to calm the breath, to breathe deeply and evenly as possible.
You can help your body a little. Where there is a strong tension, try to tighten a few times and even more relaxing, muscle gradually clamp leave.
Thus, you will help yourself and start thinking.
When the ability to think back, ask yourself the question: how can you take care of yourself in this situation?
Can you tell me more about the situation, to reduce the level of uncertainty?
- For example, to call the person who is late.
- Or call someone who might know where the person is.
- Or call yourself that you can miss - and whether it is possible to postpone the meeting.
Do you think you can do something about, affect the outcome of the current situation, or just have to wait.
Then you will see or act - or be able to admit their powerlessness in a situation to admit that did what they could, but then affect the outcome can not. It also reduces anxiety.
recognizes this powerlessness, you'll find a way to distract yourself in another occupation in anticipation. Go for a walk, read, play sports, in general, do what you like. If next to you is someone or have the opportunity to call someone, ask for support. Say that you are worried and want to somehow escape from the exciting situation. Ask you to hug, talk to you, perhaps on the abstract theme.
Do not develop fantasies about the outcome, it only increases anxiety. Simply put, do not wrap the self.
- You can take care of himself, saying that it is your fancy, caused the alarm condition.
- Or, on the contrary, imagine the worst option. If you make a mistake in the address, knock, then what will happen? You will be reformed to talk further. Is it fatal?
Here are some simple techniques that will cope with situational anxiety.
In the next part I will talk about another kind of anxiety - "groundless."
It is also quite common when an objective, nothing happens, there is no situation. But we feel anxiety as a premonition or so that it has fused with us and we are looking for a situation in which we can accommodate this concern, and sometimes themselves create.
What is this anxiety and its causes, you will learn from the second part of the article.