9 Ways to Get Rid of 'Scaring'
- Discover 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 it reaches an anxiety value of about 8 points, it will enter the danger zone, and it is prone to cognitive distortion. Be careful not to jump to conclusions or deal with emotions at this time.
Try taking deep breaths and resting to reduce your anxiety.
15 minutes of "enjoyment" I can't think of
Focus on the thing you are worried about and carefully envision different situations in your mind, envisioning the best and the worst. And the best and worst times are 5 minutes each. Five minutes left to rehearse the best and worst. Don't think about it in the future, because it is superfluous to think about it any more.
During these 15 minutes, be sure to jot down your thoughts with a pen. Write down what you think of one by one, which can make your thinking clear and avoid beating around the bush. Write down the best and worst case scenarios.
Writing about the thought can also relieve anxiety. Feel free to "figure it out" for the allotted 15 minutes, and focus the rest of the time on other, more rewarding things.
- shift of attention
People who have never met before 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 should be noted that, like a policeman or a detective, you must concentrate on remembering the other person's physical characteristics.
divert visual attention
When a person is anxious, his attention is focused on what other people think of him. At this time, when you focus on the other person's appearance, the person's consciousness will change, the energy to focus on oneself will decrease, and the sense of anxiety will naturally decrease.
The best place to train for distraction training is the subway. Try to remember what the passengers look like.
Repeated training. Finally, even if you're paying attention to yourself, you can calmly turn your attention to others and lower your anxiety level.
Listen to the voices of the outside world.
In addition to visual attention can be diverted, auditory attention can also be diverted.
At the auditory level, don't pay too much attention to "whether your own voice is unnatural", but pay attention to "how does the other party's voice sound".
At the beginning, you can focus on 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 that you can rewrite a painful memory, rewriting the negative content into a positive one.
Manipulating memory with the "peak rule"
The so-called peak-tail law, that is, a bad experience of an event is only determined by the degree of pain at the peak-tail.
When you force good memories into it, you will suddenly see the light.