Sometimes we do not notice how our anxiety increases every day. And only when insomnia, anxiety and a deterioration in concentration of attention appear, we think about the need to change something. To do this, we suggest using modern self-help techniques — they will not only relieve anxiety, but also help you know yourself better.
To explore our condition, we can imagine ourselves as a tourist, curiously observing the traditions of the local population. First, we need to find the main «artifact» in our body — anxiety, and watch it. And then apply one of the psychological techniques: relaxation, tension or distancing.
Neuropsychologist Lev Malazonia tells how to do the exercises correctly.
Technique 1: tension
This technique uses the principle of increasing voltage.
Try to feel the emotion in your body. To do this, find that part of the body where it responds with tension, heaviness, or unpleasant squeezing. And then slightly increase this sensation — tighten the muscles a little more and hold the tension in this area for several seconds. Then return to the original state. So repeat 5-6 times, holding the emotion like a slippery fish escaping from your hands.
The exercise may take several minutes, but it is important not to stop it until you feel like relaxing. Soon you will feel that the tension has suddenly subsided. Perhaps in the process of doing it you will want to cry or move in some special way, so it is better to do it in a comfortable place, where you can retire.
This method can cause considerable stress, so it must be used with caution in physical and mental illnesses. And it is better to consider the relaxation technique.
Technique 2: relaxation
As with the first technique, we will begin the exercise by finding the area of the body where emotion is felt. Next, imagine that with each inhalation, air enters through this area, and with each exhalation it leaves. It’s like you’re breathing through it. You can also imagine that with each breath cycle this area is cleared, that discomfort leaves your body and soon there will be no trace of it.
This method is also effective for relieving physical pain, but in this case, before using it, you should consult a doctor.
Technique 3: distancing
This method is best for emergency situations. If you are seized by unexpected anxiety and you feel its burden right now, then imagine that it is not you who are worried, but someone else. For example, it could be the hero of the movie you were watching. It is he who is going to an important meeting tomorrow morning, and that is why he is not feeling well right now.
If this is not enough to calm down, then imagine a kind of matryoshka of images. For example, you are watching a movie about another person watching a movie in which someone is anxious. This matryoshka can be repeated as many times as you like — until you feel safe, because the feeling of anxiety will be far, far away from you, behind the glass of many screens.
This exercise does not let us understand the cause of anxiety, but allows us to remain calm at the right time. And just for this it is worth trying to master it.
Is our anxiety always unreasonable?
We got acquainted with the techniques of «ambulance» for anxiety conditions. Now let’s remember that anxiety is not always groundless — sometimes it can be a signal warning of possible danger. The neuropsychologist suggests that we do not turn off the “alarm alarm”, but adjust it adequately. In addition, history tells us that careless individuals more often became dinner or got into hopeless troubles than those who were careful.
How to calibrate your alarm system? We can analyze the facts that have become a source of anxiety. To do this is quite simple: divide a sheet of paper into three columns:
in the first write down the facts that disturb you,
in the second — answer the question why this fact is unsafe (or dangerous) for you,
in the third write down how you can prevent really dangerous situations or minimize their consequences.
And do not forget that it is important for each of us to remain calm for the sake of our children, loved ones, loved ones and, first of all, for ourselves. Our stability is what overcomes any adversity and helps protect others.