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To adapt to the rapid changes in life, to do your job and support loved ones, you need resources. Where can I get them when I’m overwhelmed by anxiety? Our experts answer.
“A person under stress can experience several emotions at the same time”
Alexander Volynsky, psychologist:
“The fastest way is to let the body physically live through movement what it is preparing for.
In principle, Any movement is better than no movement.. But the most effective movement is the one for which the body is preparing. Therefore, if it is fear, then it is a movement similar to flight. If it is anger, then it is an attack-like movement. In fact, the body already knows what kind of physical activity it needs. And it would be good for us not to invent, but to give him the opportunity to do everything the way he wants.
1. A person under stress can experience several emotions at the same time. For example, fear, anger, impotence. And the first step that helps is to discover and name each of these feelings. How to put it on the shelves: I’m scared now, I’m angry, I feel powerless. This already gives some clarity.
2. I also suggest looking at how these feelings are experienced in the body. If we pay attention to bodily sensations, we can find that each of these emotions is localized somewhere. What do I feel in my body when I experience this state? Where is this feeling located?
3. Now ask yourself: if I could turn this sensation into a physical movement by moving my whole body, then what would it be like? And let the body move, expressing this feeling outwardly.
Move until this feeling is fully realized
It can be a movement of the arms, the whole body, running in place. When you feel that this movement is realized, you can stop and in complete immobility for a while observe how the sensation in the body changes. This is the most environmentally friendly way, because, evolutionarily, emotions help us become more active in order to perform an action. Feelings such as fear and anger activate us to take a specific action. Therefore, by allowing the body to perform such an action, we activate this energy in the most environmentally friendly way.
4. Another technique is to bring your attention to the feeling in your feet. This is a return to the body, grounding. We simply remain attentive to the sensations on the surface of the foot. Another important point: this is the zone as far as possible from the head. When we are literally “in the feet”, we have less of all this spinning in our heads.
It helps a lot to talk about your feelings with someone. Find a person who is ready to listen to you without judgments, advice or recommendations, and just tell him what is happening to you. Alternative option: you can just prescribe all this. Describe feelings, describe sensations, describe thoughts. The writing process itself can also be very helpful. Because we turn internal chaos into meanings and unload them from ourselves.”
Read here about how to survive and not go crazy in the new reality
Natalia Tereshchenko, psychotherapist:
There are many ways. You need to choose the ones that are available and suitable for you.
1. Feel the body. Watch what you feel: drink, eat, go to the toilet on time. Enough to move.
2. Follow your emotions: name your feelings, live them. Do not block under any circumstances. Try to figure out what exactly you really want, what need is behind each emotion. And find ways to please them.
3. Produce endorphins — enjoy all the processes in life as much as possible, become a gourmet. If you drink tea, then choose the one that suits you right now, inhale its aroma, enjoy every sip. And visually: look at the sky, notice the beauty around you.
Create beauty. For example, you can buy your favorite flower and admire it. Or download the screensavers you like on your phone, on your computer. Enjoy movement, sports games, spa, bath and more. It is important in the process to enjoy what you are doing, to be completely immersed in pleasure.