It seems impossible for ordinary people to prepare for a crisis. Panic and despair overcome — because at this time it is so easy to feel helpless. However, our mental state in any situation remains in our power. We will tell you how to learn how to manage it.
People have a terrible fear in their eyes, anxiety in their hearts, someone is already on the verge of panic and depression … During hostilities, few people manage to remain calm.
Mothers of sons of military age drink sedatives — they have something to lose. The idea that their children will be taken, in their understanding, to the front does not add optimism.
Elderly people have gone through and experienced, if not the crises of the last century, then their consequences, for sure. And, of course, they are afraid of repeating history. And young people could not even imagine that the sky above their heads at some point could cease to be peaceful.
The situation is so complex that we can hardly form a complete picture. But perhaps it is good for us not to know all the ins and outs? After all, the more you immerse yourself in a controversial news agenda, the more fear for the future.
And anxiety is inherently contagious.
One way or another, now, in the present moment, we have the opportunity to help ourselves, our loved ones and friends. How to do it?
To begin with, it is necessary to recognize that globally, at the world level, we cannot change anything yet. You have to accept the situation as it is.
Then to see that we are nevertheless capable of much on a personal level. And this is a lot! Tell yourself: my contribution begins with peace in my own soul.
Realize that all our thoughts are a kind of pendulums. Giving in to anxiety means feeding a destructive pendulum and investing your psychic energy in a negative scenario.
Every time you catch yourself having anxious thoughts, tell them, “Stop! Get out!
When panic sets in, focus on your breath. Take deep breaths in and out for at least five minutes.
Try to remember an event that motivates you, inspires you, and makes you happy. Present it as often as possible. Especially at times when fear is about to take over.
At the same time, make the catastrophic picture blurry in your imagination and move it as far away from you as possible, and, on the contrary, bring the motivating image closer so that it takes all your attention.
World Health Organization (WHO) effective ways to deal with stress. They can come in handy during particularly difficult times.
Grounding
During emotional storms, focus on your thoughts and feelings, slow down and connect with your body, slowly pressing your feet to the floor, stretching and breathing, and then switch to the outside world.
What can you see, hear, touch, taste and feel? Pay attention with curiosity to what is in front of you. Notice where you are, who is around you, and what you are doing.
Hook Release
Notice that a painful thought or feeling hits you. Be aware of this and observe what is happening inside.
Designate this painful thought or feeling to yourself, for example: “Here I had a painful thought”, “Here my chest was squeezed”, “Here I was seized with anger”.
Then switch to what you are doing. Give your full attention to those around you and what you are doing.
Action according to your values
Choose values that are important to you. For example:
be kind and caring
be useful
be brave
be industrious
Then choose one small action that you can take in the near future in accordance with these values. Even the smallest actions are important!
act of kindness
Pay attention not only to your pain, but also to the pain of others, and respond to it with kindness. Free yourself from unkind thoughts, and then try to talk to yourself in a kind way.
If you are kind to yourself, you will have more energy to help others and more incentive to be kind, which will benefit everyone.
You can hold out your hand, palm up, and imagine it filling with kindness. Gently place your hand on any part of your body where you feel pain. Feel the warmth flowing from your palm into your body.
Creating space
If you can’t drive away painful thoughts, create space for them. Here’s how to do it:
Notice the negative emotion and focus on it. Imagine it as an object and look at its size, shape, color, feel the temperature.
Name a painful thought or negative feeling.
Breathe and imagine how your breath penetrates your pain and envelops it, creating space for it. Instead of fighting that thought or feeling, let it/him run through you.
If you do not fight with yourself, you will have more time and energy to get involved in the world around you and do things that are really important to you.
Remember: your contribution to the world begins with peace and harmony in your heart.