We all worry, with or without reason. Bookstores offer us hundreds of options on how to stop worrying, how to shift the focus of attention and put our thoughts in order.
Anxiety is considered the most common disorder in the 21st century, it has become the hallmark of our time. Most often, we worry about work, lack of money, health, future, quality of life. How to recognize the disorder at an early stage? We have compiled a self-help guide for amygdala retraining.
Anxiety is often confused with fear or excitement. Fear is a reaction to a specific danger (real or imagined), it is a more substantive feeling: “I am afraid of getting sick because my husband is sick, I can get infected.” Excitement – emotional arousal associated with a person’s mood for a specific upcoming event: “I’m worried that I won’t be able to cope tomorrow at the interview.” Anxiety: “I’m nervous, I don’t know why the whole situation is stressing me out.” It is often unreasonable, it is the expectation of an indefinite, non-specific threat.
There is a program available from Gupta. An innovative brain training technique called “Insula and Amygdala Retraining” allows the body to naturally heal itself by re-energizing the body’s natural healing processes. This method of therapy is more effective than others.
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How to deal with stress?
Every day we move at a frantic pace of life, mired in business and tasks. If we do not have time to fulfill them, we begin to worry. It is also troubling to think that if we fail to do our jobs, we risk losing it. A huge number of people earn an anxiety disorder at work. But what to do to deal with stress at work.
1. Bring the situation to the point of absurdity
There is a technique – to bring the situation to the point of absurdity, that is, to come up with the most terrible options for what can happen to you. Next, for each option, think about what you can do with it, including the most absurd ideas. This will help you to insure, to understand that in any case a way out will be found and nothing fatal will happen.
2. Be in action
Any action removes the level of anxiety. Write a clear action plan and start to follow it. If you are concerned about your career – make a career plan, if you are worried about the lack of money – start saving and write down your actions point by point, open a savings account or save money on a third-party card. When performing this or that action from the list, check the box, this will also help you reduce stress. A backup plan (preferably several) will play into your hands and help you feel safe.
3. Never sit idle
In extreme cases, if you can’t concentrate at all, go for a walk for at least half an hour, so you can switch from disturbing thoughts. Start acting, and the situation will no longer seem completely hopeless.
4. Use the grounding technique
Start concentrating on the moment: I am sitting on a chair, I am drinking coffee, there is a computer in front of me, I am in the office, or I am at home, what are the aromas around. Such a dialogue with yourself will have a sobering effect and does not allow thoughts to fly far away. It is important to accept the fact that we do not control anything except our own actions, and develop a tolerance for uncertainty, so we will reduce the level of stress.
5. Use the breathing technique
Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, hold your breath again for 4 seconds, and so on for several circles. You begin to concentrate on breathing and come to your senses, already in a calm state, ask yourself the question: “What can I do in a particular situation” and write a plan.
6. Track when your anxiety increases
Try not to avoid such situations, but, on the contrary, strive to relive them, no matter how scary it may sound to you. Do you feel uncomfortable talking to new people? Then use every opportunity to get to know each other. Just talk to a stranger, for example, in the gym or at the checkout in the supermarket. Or fly more often to deal with aerophobia. Soon you will gain control over the situation, and it will no longer cause such strong anxiety.
7. Write down everything
Instead of replaying the same troubling thought, grab a piece of paper and a pen to write down everything that’s bothering you. Then re-read your experiences. The reasons for concern will seem insignificant and will cease to excite you.
8. Voice your experiences aloud
In the same way, a similar method works – to voice your experiences aloud. Every time anxiety arises, it is worth remembering that this emotion is necessary for us to survive. Everything is fine as long as you can control your condition and are able to cope with anxiety.
In the event that fears regularly return, and disturbing thoughts take the form of obsessive thoughts, it’s time to contact a specialist.
Also read: Discover These Natural Remedies to Manage Anxiety
