As psychologists to cope with anxiety: 9 Proven Ways
Even professionals sometimes have a hard time. "I am a psychotherapist and specializes in the treatment of anxiety, but, of course, and I occasionally have to feel it - I'm not a superman," - said Ashley L. Anneshted, cognitive-behavioral therapist and social worker. She and several of her colleagues said that they do when they feel they can not cope with the emotions.
1. They do not deny their concern
"Sometimes the best way to overcome anxiety - is to recognize and accept that it is. When I finally made peace with the fact that my mind lives the active life (and sometimes it prevents me from sleeping or communicate normally with his family), it became much easier to cope with emerging challenges, "- says clinical psychologist Kevin Gilliland.
2. They are trying to reassure himself
Gilliland says that when the excitement rises, it usually says to himself, "Not now," that helps to distract from the disturbing emotions and return to the present moment, and "You Can" - these words he remembered to yoga classes.
"When I thought I was going to die, or I will tear ligaments, the instructor said," You can. " When I worry that not cope with a difficult case or something else, this phrase always helps not give up "- he says.
3. They practice deep breathing
Deep breathing is not by accident is the best cure for anxiety. "This is my favorite method because it can be applied anywhere, anytime. I am interested in the biology and history of breathing techniques and meditation. This is a good way to get out of anxiety, or simply reduce it to an acceptable level. When you are a therapist trying to find a solution to the complex problems of the client, it is important to think clearly, which is impossible in a state of panic. Therefore, breathing exercises - a terrific way "- explains Gilliland.
4. They repeat mantras
Psychotherapist from Los Angeles Jennifer Musselman advises during breathing exercises or meditation to repeat the soothing mantra. "I try to focus on your breathing and repeat the mantra:" You'll be all right. Act step by step. Whatever happens, you'll be fine. " This helps to control the thoughts, not to panic and to calm the raging emotions ", - he said.
5. They appeal for support to our younger brothers
"I always have a faithful old friend, who reassured me - my dog Leo. The warmth of his body and his very presence helps to reduce tension, "- says Jennifer Musselman. Of course, dogs - are not the only animals that have beneficial effects on the psychological state of the host.
Psychiatrist David Burns, author of "Feeling good! A new way to treat depression, "says his cat Misty, he once picked up from the street, always helps him:" Communication with cats brings us much joy. My wife and I love them with all my heart. "
6. They are doing something useful for yourself to be distracted
"It all depends on why the alarm occurred. At such times, I usually go for a walk or listening to recordings of Deepak Chopra or try to create a pleasant atmosphere at home - turn on some relaxing music, light a candle with the scent of lavender and take a hot bath, "- says Musselman. Care of themselves everyone understands in his own way, so that the approach is different, not necessarily suited to you. The main thing is to find a hobby, or a daily routine that will help you relax, give courage and help restore a sense of control over life.
7. They resist negative thoughts
Psychologist Jodie Aman, author of "You and anxiety - score 1: 0", says that when there is a disturbing thought, she immediately drew attention to it and neutralize the positive self-suggestion: "For example, when I thought appears:" If you do it do, there will be something bad, "then instead of sink into restless thoughts, I say to myself:" It's just empty talk "and immediately back out of trouble in the chaos of the security reality."
8. They record their experiences
Research shows that by recording experiences on paper, we often experience emotional relief, and many therapists follow this practice. Habib Sadeghi psychologist, author of "Cleaning clarity", keeps a diary to overcome anxiety: "Before going to sleep I write down everything that I am concerned about, paying attention to the feelings I am having and what I'm afraid of possible problems. The next morning I was able to look at these problems distantly and calmly think about it, without losing control of their emotions. "
According to him, it is helpful for some time to step back from the disturbing problems, it helps to assess the situation more clear view. "If we are not capable, then all that remains for us - to respond thoughtlessly, obeying the raging emotions, usually only exacerbates the situation. To find an effective solution, we need coordinated work of the mind and the heart, "- explains psychologist.
9. They are able to stop in time and focus on the present moment
Sometimes, in order to distract from the disturbing thoughts, you need to return to the present moment. "Instead of wasting time and energy, I try to focus on what is most valuable for me at the moment. Let's say I play with the kids, and suddenly I was distracted anxious thought about the upcoming work projects. I can focus on finding solutions to this problem, or a game of Lego. I always try to choose the second, "- says Ashley Anneshted.