9 Ways to Get Rid of 'Fear'
- Find anxiety and control anxiety.
The first step in managing anxiety is knowing when you feel anxious. Express your anxiety in numbers. 1-100 is recommended. In fact, 1-10 is fine. Like a thermometer, it lets you know what level you are at.
When the anxiety value of about 8 points is reached, it will enter the danger zone and prone to cognitive distortion. Be careful not to jump to conclusions or deal with emotions at this time.
Try to take deep breaths and rest to reduce your anxiety.
"Enjoy" 15 minutes I can't think of
Focus on the things you are worried about and carefully foresee different situations in your mind, foreseeing the best and the worst. And the best and worst time is 5 minutes each. Five minutes left to rehearse the best and the worst. Don't think about it again in the future, because no matter how much you think about it, it's superfluous.
During these 15 minutes, be sure to jot down your thoughts with a pen. Record your thoughts one by one, so that your thinking can be clear and avoid beating around the bush. Write down the best and worst case scenarios.
Writing about this thought can also ease anxiety. Feel free to "figure it out" for the allotted 15 minutes and focus on other, more rewarding things the rest of the time.
- The shift of attention
Unacquainted people are always concerned about what others think of them, which is directly related to anxiety. When they focus on themselves, they become anxious. Learn to turn your attention to other things. This method can help you relax.
When you have successfully turned your attention to objects, the next step is to practice turning your attention to people. It's important to note that you have to focus on remembering the other person's physical characteristics like a police officer or a detective.
divert visual attention
When a person is anxious, his attention is focused on what others think of him. At this time, when you focus on the appearance of the other person, the consciousness of the person will change, the energy of focusing on yourself will be reduced, and the anxiety will naturally decrease.
The best place to train for distraction training is the subway. Try to remember what the passenger looks like.
Repeated training. Finally, even if you focus on yourself, you can calmly turn your attention to others and lower your anxiety index.
Listen to outside voices.
In addition to visual attention being diverted, auditory attention can also be diverted.
At the hearing level, don't pay too much attention to "whether your own voice is unnatural", but to "how does the other person's voice sound".
At the beginning, you can pay attention to the sound outside the window, the sound of the computer cooling fan in the room, the sound of the air conditioner, the footsteps outside the door, etc. Then pay attention to your own voice.
Instead of focusing too much on yourself, find a balance between focusing on others and focusing on yourself.
- Change memory
Human memory is random. You can only remember what is good for you.
Human memory is so malleable and random, you can rewrite a painful memory and rewrite the negative content into the positive content.
Manipulating memory with the "Peak-to-Peak Rule"
The so-called peak-tail law, that is, a bad experience of a thing, is only determined by the pain level of the peak-tail.
When you force the good memories into it, you will suddenly be enlightened.