Relieve anxiety through relaxation

Removing anxiety through relaxation is one of the options for desensitization.

The usual option: you need to relax and immerse yourself in a positive state (create a positive bodily background). After that, gradually bring yourself closer to what is scary, but making sure that there is no bodily tension.

Rules for presenting an alarm situation:

• on a relaxed muscular background
• from afar, aloof,
• alternating with funny and bright pictures,
• rollback when voltage occurs,
• until you get tired of worrying.

General Principles

General principles of such work with fears:

1. The body must be qualitatively relaxed. If the body is at least somewhere clamped, there will be no result, or it will be the opposite of what is needed. If you still don’t know how to relax qualitatively, first work on relaxation, and then on removing fears. To learn how to relax — see Autotraining.
2. After the body relaxes, imagine a frightening situation from afar: for example, watch on TV how a superhero gets into a situation that is terrible for you and how he famously gets out of it.
3. Gradually bring the situation closer to yourself according to the principle of one step forward, two steps back. If you feel tension somewhere, you again distance the situation, review it at a distance and gradually bring it closer to you.
4. Repeat this until your body gets tired of being scared and you can easily live the situation in your imagination without straining.

If the body is very «rattling» or a person, in principle, does not know how to relax, this technique may fail. In this case, preliminary preparation is needed: removing rattling through practicing a calm presence and mastering at least the beginnings of auto-training, developing the ability to relax.