Contents
- 1. They don’t deny their anxiety.
- 2. They try to cheer themselves up.
- 3. They practice deep breathing
- 4. They chant mantras
- 5. They turn to our smaller brothers for support.
- 6. They do something useful for themselves as a distraction.
- 7. They resist negative thoughts.
- 8. They write down their experiences.
- 9. They know how to stop in time and focus on the present moment.
Anxiety manifests itself very individually – it can be accompanied by a range of different symptoms. Therefore, treatment requires an individual approach. Fortunately, there are many effective ways. And who can give better advice than psychologists facing this problem?
Even professionals have a hard time sometimes. “I am a psychotherapist and I specialize in the treatment of anxiety, but of course I have to experience it from time to time – I’m not superhuman,” says Ashley L. Annesteed, a cognitive behavioral therapist and social worker. She and several of her colleagues have shared what they do when they feel they can’t handle their emotions.
1. They don’t deny their anxiety.
“Sometimes the best way to overcome anxiety is to acknowledge and accept that it is there. When I finally came to terms with the fact that my mind lives its own active life (and sometimes this prevents me from sleeping or communicating normally with my family), it became much easier for me to cope with the problems that arose, ”says clinical psychologist Kevin Gilliland.
2. They try to cheer themselves up.
Gilliland says that when excitement sets in, he usually says to himself “Not now,” which helps to distract from disturbing experiences and return to the present moment, and “You can” – words he remembered in yoga classes.
“When it seemed to me that I was about to die or my ligaments would tear, the instructor said:“ You can do it. When I’m worried that I won’t be able to handle a difficult case or something else, this phrase always helps not to give up,” he says.
3. They practice deep breathing
It is no coincidence that deep breathing is considered the best cure for anxiety. “This is my favorite method, because it is applicable always and everywhere. I am interested in biology and the history of breathing techniques and meditation. This is a good way to get out of the anxiety state or just reduce it to an acceptable level.
When you as a therapist are trying to find a solution to a difficult client problem, it is important to think clearly, which is impossible in a state of panic. Therefore, breathing exercises are an amazing way!” Gilliland explains.
4. They chant mantras
Los Angeles-based psychotherapist Jennifer Musselman recommends repeating calming mantras during breathing exercises or meditation. “I try to concentrate on my breathing and repeat the mantras: “You will be fine. We act step by step. Whatever happens, you’ll be all right.” It helps to control thoughts, not to panic and calm raging emotions,” he says.
5. They turn to our smaller brothers for support.
“I always have a faithful old friend who will calm me down – my dog Leo. The warmth of his body and his very presence help to reduce nervous tension, ”says Jennifer Musselman. Of course, dogs are not the only animals that have a beneficial effect on the psychological state of the owner.
Psychiatrist David Burns, author of Good Mood! A new way to treat depression,” says that his cat Misty, whom he once picked up from the street, always helps him: “Communication with cats brings us a lot of joy. My wife and I love them with all our hearts.”
6. They do something useful for themselves as a distraction.
“It all depends on why the anxiety arose. At such moments, I usually either go for a walk listening to Deepak Chopra’s records, or I try to create a pleasant atmosphere at home – turn on relaxing music, light lavender-scented candles and take a hot bath, ”says Musselman.
Everyone understands self-care in their own way, so what works for others may not necessarily work for you. The main thing is to find hobbies or a daily routine that will help you relax, invigorate and help you regain a sense of control over life.
7. They resist negative thoughts.
Psychologist Jody Aman, author of You and Anxiety Scored 1:0, says that when a worrying thought occurs, she immediately pays attention to it and neutralizes it with positive autosuggestion: “For example, when I have the thought:“ If you are If you do, something bad will happen,” then instead of sinking into restless thoughts, I say to myself: “This is just empty talk” and immediately return from the chaos of anxiety to the safety of reality.
8. They write down their experiences.
Research shows that writing down experiences on paper often brings relief, and many therapists follow this practice. Psychologist Habib Sadeghi, author of Cleansing Clarity, keeps a diary to combat anxiety: “Before going to bed, I write down everything that bothers me, paying attention to how I feel and what possible troubles I fear. The next morning I am already able to look at these problems in a detached way and calmly think everything over without losing control of my emotions.
According to him, it is useful to move away from disturbing problems for a while, this helps to assess the situation with a clearer look. “If we are not capable of this, then all that remains for us is to react thoughtlessly, obeying the raging emotions, usually this only aggravates the situation. To find an effective solution, you need a well-coordinated work of the mind and heart, ”explains the psychologist.
9. They know how to stop in time and focus on the present moment.
Sometimes, to distract from disturbing thoughts, you need to return to the present moment. “Instead of wasting my strength and energy, I try to focus on what is most valuable to me at the moment. Let’s say I’m playing with the kids and I’m suddenly distracted by an anxious thought about an upcoming work project. I can focus on finding solutions to this problem, or playing Lego. I always try to choose the latter,” says Ashley Annested.