Do obsessive thoughts prevent you from relaxing and enjoying what is happening around? We offer an exercise to cope with anxiety.
We have all experienced this. You are in the shower, or sitting at the computer, or having dinner with the family, and you are not letting go of obsessive anxiety. For example, about the approaching deadlines for the project, or you replay in your head an awkward situation in which you behaved stupidly, or you can’t stop thinking about your financial difficulties …
Even if you understand that anxiety is irrational and does not help, you still cannot get rid of these thoughts.
No matter what you do, your brain comes back to them over and over again.
Familiar? There is a simple exercise that will help you get out of the vicious cycle of obsessive experiences and start enjoying life. It consists of three stages.
1. “Signal” breathing
This technique was developed in the 1970s by Dr. Bresler of the University of California. “Signal” breathing is called because it signals your body that it’s time to relax. If you practice it often, you will associate such breathing with stress release and will automatically activate the relaxation response in the body.
Take a deep breath and hold your breath, paying attention to the tension that appears in the body. After 3-5 seconds, start exhaling slowly, telling yourself to relax. Repeat. After two repetitions, you can begin to breathe freely and move on to the next one.
2. Focus on your surroundings as much as possible
Wherever you are, focus as much as possible on everything that surrounds you, using all your senses. Listen to all the sounds, allow yourself to think only about this – everything else will have to wait.
Then move on to visual sensations, find a “visual anchor” and start exploring. Consider the color, shape, texture of this object. Try to notice every detail so that later you can describe it in detail or draw it from memory.
After a minute, switch to tactile sensations. Run your hand across the surface of the nearest table, feeling its temperature and the resistance against the pressure of your palm. Touch the upholstery of the chair, what does this fabric feel like?
Then turn your attention to bodily sensations in the palms, feet, other parts of the body.
After 30-60 seconds, focus on your sense of smell. Take a deep breath and try to feel all the smells around you as much as possible. Option – take a tea bag or a package of spices and study their aroma for a minute, like a detective studies evidence, try to feel it as fully as possible.
A study conducted in 2007 using a CT scanner showed that a person is not able to simultaneously worry and be present in the present moment. Focusing on the environment allows you to achieve presence in the present, the brain seems to switch to a different mode.
3. Think about others
The last stage of the exercise is to redirect attention and vitality to others. Think of a person who is having a hard time right now. Send a message of encouragement or do some kind deed. The exercise will bring three positive effects at once.
- Helps shift your attention to something importantwithout letting it go back to worry.
- It tells your brain’s “threat intelligence center” that there is nothing to worry about. After all, those who are really threatened by something do not think about others at this moment. Your brain will notice this and begin to reduce the intensity of the disturbing thoughts.
- Brings satisfaction. By showing the best qualities and doing something with love for the benefit of others, we benefit not only them, but also ourselves.
About the author: Scott Symington is a clinical psychologist and psychotherapist.