Don't sound the alarm: 4 self-calming techniques that will help you take your mind off obsessive thoughts

Switching attention

This is the easiest way to distract yourself from anxiety and despair in time. It allows you not to think about what is happening, painfully not to look for a way out for a long time. A person simply directs all his thoughts in another direction, allowing himself to temporarily forget about what is bothering him at a given moment in time. For example, burdened with worldly concerns about earning a living, he suddenly becomes interested in art and tries himself in a certain direction. Sometimes people simply don’t understand how to achieve this, because their experiences overwhelm them and prevent them from seeing the truth. You can switch your attention by watching an interesting movie, listening to inspiring music, or simply by communicating with like-minded people. The more positive emotions you receive, the better.

How to stop worrying: 10 consistent steps

There are many ways to overcome anxiety, but each person is individual, and must choose for himself what is right for him. In this article, we tried to select the most universal techniques that will effectively suit everyone, and if applied together, they will give amazing results. Well, are you ready? Then let's begin.

Taking responsibility

It's about stopping blaming others for what happens to you. Negative impressions sometimes obscure everything so much that a person really stops seeing the truth. A responsible person always tries to live in harmony with his own conscience and does not deliberately seek to oppose his feelings to others. When thinking about how to get rid of worries and worries, you need to understand the full extent of the responsibility that you have. Many people unwittingly refuse to solve their daily tasks because they are afraid of the difficulties that may arise in the process. In fact, only by going through these tests can you fully realize the presence of your own life resources.

The essence of the problem

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A feeling of anxiety is not so much an external factor that cannot be controlled, but rather an internal state of a person.

Let's say our problem is a glass of water. If you take a glass in your hand, hold it for a minute and put it on the table, the glass will not disappear, but you will not feel any discomfort. But if you hold the glass in your hand for several hours, your arm, shoulder, back will ache and you may spill the water.

The same thing happens when a person is worried. Without letting the problem out of our heads for a minute, but at the same time doing nothing about it, we only waste energy.

Now imagine: you have not one glass, but ten? Juggling problems is not an option.

Worry is the most unproductive form of behavior. It takes over a person’s thoughts and deprives him of the ability to think constructively. At the same time, the victim gives up a lot of energy and nerves to worry, which ultimately shortens life.

To change the situation, you need to understand the root cause. What is the cause of anxiety? What exactly makes us worry?

Reliance on loved ones

It is very difficult to live without support. If it seems that you are left alone with all your sorrows, then many people lose their taste for life: they don’t want to act, take decisive steps, agree on something, dream, etc. Most people find it necessary to ask for help in difficult times. Talking about your feelings with loved ones means discovering the necessary degree of trust in the world. Here relatives, friends and acquaintances can provide great support and help in solving a specific problem. The more open we can be, the better. The main thing, perhaps, is not to get hung up on what is happening, but to strive to find a way out of a difficult situation.

What is experience?

There are a number of definitions for experience:

• this is a person’s awareness of certain real phenomena (including dreams, ideals, aspirations) as events of his life with further reflection in the field of consciousness;
• these are emotions and feelings associated with individual conscious choice as internal signals that contribute to the conscious attitude of each of us to the reality of our lives;
• This is one of the active forms of an emotional state that arises during the period of not getting what you want, the inability to achieve a certain goal, the destruction of ideals and is expressed in the transformation of consciousness in order to revise the point of view.

Such mental states should be treated as facts of life of a particular person. A person who is in heavy thoughts, sad memories, or in a panic attack can reach states of apathy and depression. He becomes indifferent to everything that happens around him, he feels a loss of strength.

Experience is the experience of mental pain on the physical level. The events that have occurred can be comprehended, passed through the mind, and make it possible to analyze and obtain appropriate conclusions. However, there is another option: launching and incarnating in your bodily shell, when positive phenomena cause a feeling of joy, and negative ones (problems, unpleasant situations, etc.) – tears that will help you say goodbye to painful experiences.

Read our article “What is a book of shadows and how to use it.”

Usually people experience negative events. However, if a person is capable of this in principle, then he can feel this way for various reasons. In fact, you can indulge in experiences, but before they develop into anxious feelings that can drag you into depression.

The soul can hurt:

• when losing people from close circles;
• after divorce;
• following dismissal from a job that was really enjoyable and paid well;
• other.

Every person, adult and child, can experience anxiety for any reason. Almost all of us are familiar with feelings of fear, loneliness, guilt, and pain.

Living the moment

An important factor that you should definitely pay attention to. When we constantly run away from our own experiences, we do not allow our emotions to be fully realized. And this is fraught with numerous problems in relationships and difficulties in perceiving the surrounding reality. Being in the present moment means stopping worrying about the future, not thinking about what could happen. Living a single moment presupposes a greater involvement of all senses in the process of what is happening. A person must be conscious and strive to understand more than can be seen with the eyes. Understanding your own responsibility makes it much easier to cope with everyday events. If the emotional sphere is suppressed for some reason, it means that a person does not give himself the right to experience certain impressions, and deliberately limits himself in some way. This cannot but affect the quality of life.

Thus, in order to answer the question of how to get rid of negative experiences, you must learn to live in harmony with your inner essence. Only in this case will a feeling of inner peace and self-confidence come. Until invisible conflicts with oneself and the people around you are resolved, unpleasant feelings and experiences may systematically appear. This is not surprising, because the nervous system cannot constantly be in a tense state. We always subconsciously strive to free ourselves from mental burden and reach a qualitatively new understanding of what is happening. If you find it difficult to cope with the situation on your own, you can turn to psychologist Irakli Pozharisky for help. Work with a specialist will be aimed at restoring mental balance and creating emotional comfort. Fears and anxiety should be replaced by a feeling of inner peace and well-being.

Learn to quickly eliminate or reduce anxiety

In Western psychotherapeutic practice, there is a fairly popular technique that involves using special “anchors.” It allows you to almost instantly stop worrying and move into a peaceful state of mind. The role of “anchor” can be played by any phenomenon: a favorite song, phrase or a specific tactile sensation. Experts often offer ready-made templates:

• counting table from 1 to 9 (you can enhance the effect by choosing a non-standard number segment);
• deep breathing with a specific rhythm;
• listing first names, last names, or street names in a specific order.

By creating such an “anchor”, you can quickly divert attention from disturbing things and switch to productive work.

Lack of rest

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Measuring the quality of night sleep by number of hours is the same as measuring nutrition by calories. After all, you can eat two chocolate bars a day and get your daily energy requirement - but how long will a person last with this lifestyle?

Hence the conclusion: it is not easy to rest for a sufficient amount of time at the same time.

It would seem, who cares? The brain cares: if you constantly grossly violate the daily routine, it loses the ability to go through all four phases of sleep in a normal sequence, including the deepest “reboot.”

As a result, you can sleep at least 12 hours a day, but wake up exhausted and not rested. In this state, even trivial stresses make you worry and lead to nervous breakdowns.

Get rid of fear

Are you afraid that you will be fired, that your wife (husband) will cheat on you, that your children will not live up to expectations, that you will get fat, lose weight, get old?.. Stop it! You can always find another job; not all husbands and wives cheat - especially if you both try to save the family. You can almost always lose weight and gain weight back if you want! And everyone gets old, nothing can be done about it! Well, are you not afraid anymore?

Negative thinking

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Chronic anxiety is not easily born from a pessimistic view of the future. We begin to worry from constantly turning over negative thoughts related to this or that problem in our heads. We scroll through and remember the smallest details of a bad event, soaking ourselves through with anxiety.

In these cases, the person is worried about himself! Anxious thoughts are born from a feeling of self-doubt and helplessness. I am tormented by ideas about my own imperfection and possible condemnation from others.

There is no benefit from such internal attitudes: neither moral nor practical, only stress. Therefore, you need to learn to figure out your “cockroaches” and declare war on them!

Don't forget about "self-programming"! You need to set yourself up for success in any circumstances. We must learn to forgive and forget about our own and other people's mistakes. Learning to stop worrying is real.