Cannot stop worrying?
Everyone has his worries. There is no worry that people can not survive in this competitive metropolis. Without the impetus of anxiety, we can not effectively solve the daily life of the problems encountered. However, if we keep worrying, our lives will not be angry.
Excessive worries will create a lot of pressure, which will have a negative impact on our mental and physical health. Therefore, we must be able to control anxiety, rather than stop all the worries. Our goal of worrying should be to stop the anxiety.
What is excessive anxiety?
The characteristics of excessive anxiety, the following points. Please also note that you have at least two or more points, because then you may have over-worried about the problem.
If you have excessive anxiety, the following will make you more aware of “anxiety”, which can help you to decompression.
Anxiety and pressure
The reason why we worry, often because we think that worry will help us solve the problem. We think that if we keep thinking about one thing, if we are worried about it day and night, it is enough for us to “analyze” and “make decisions”. Keep worrying, repeated care to repeat, to solve the problem does not help.
For some problems that can not be solved, some problems other than manpower control, it is sufficient that we just “analyze” the problem and set our next “decision” with our own attitude and response to this matter. Anxiety will only add to our pressure.
We talk to ourselves in the brain, as one of the main ways we think, and we call this a “self talk”. Over-worried people, their “self-talk” are negative, want to say and repeat and repeat.
This kind of “self-talk” is repeated in the minds of over-worried people, creating the following vicious circle, creating a lot of pressure for them.
Step 1: There is a problem.
Step 2: Generate negative, pessimistic and repetitive self-talk.
Step 3: Generate stress as a physical and psychological response.
Step 4: physical and mental discomfort, people feel more difficult problems, psychological dark and helpless, deepening the difficulty of the problem.
Step 5: Deepen negative, pessimistic and repetitive “self-talk.”
Step 6: Deepen the pressure response.
Step 7: Strengthen Step 4 and become a vicious circle.
When the vicious circle is established, the anxiety will be kept spinning in the mind, resulting in a sense of pressure, so that physical and psychological harm. Here are a number of different ways to help you stop worrying.
Irrational thought patterns
Many times, we are over-worried, because we have adopted some irrational mode of thinking. As long as we know ourselves, that is committed to those irrational thinking, that sense of pressure will also be reduced.
It is the main reason for the over-apprehension that the adversity is catastrophically inert.
Some hypothetical judgments based on arbitrary facts are particularly worrying.
People who are accustomed to thinking of everything bad will be overly concerned.
The manipulation of external factors
Many external factors (such as weather, environment, luck, that other people’s behavior) are not within the scope of our ability to control. If we are psychologically demanding to be able to control everything, we will be very worried when we encounter such external factors.
In fact, to stop us from worrying too much about the problems caused by these external factors, we suggest two ways: the list of prayers and worries.
The easiest way to deal with worries is to pray. I do not have strong religious beliefs, but I know that prayer is a very effective way to reduce worries. Since people in the world can not control these problems, it is a good idea to rely on the heaven of omnipotence.
Leaving aside the religious point of view, the problem is entrusted to a greater ability than its own power, will be psychologically very comfortable.
List of worries
Facing a series of external worries, the best way to deal with them is to actively surface them. You can try to write down your worries in the heart with a pen and paper and a list of “worries” as follows.
- There is no money to pay taxes
- No money also card number
- “fried squid”
- They can not keep up
- Borrowed money from foreign mother
- To bring her mother to visit relatives
After listing this list of worries, we need to take out the paper again and write a version of “Everything that worries me” with every worry on the list.
The reason you worry. It is very important to write the reasons for your concern with paper and pencil, because only with pen and paper you systematically and objectively analyze each problem.
When you write a paper, you have to force yourself to the next decision, you have to decide whether or not this issue is within your ability to be resolved.
If this problem is resolved within your abilities, you will add a tick to the left of the list of concerns. If it is something you can not solve, add it to the left side of the list of Worries.
Once all the questions on the list have been analyzed and you have written many pages, you will have to look at the items that are ticked and order them according to their importance and urgency.Important row 1, after 2, 3 and so on.
Finally, you look at this list of worries, there are a number of crosses you have to promise not to think about them as much as possible. Until the first one of the deal, you think about the first two of that.
You may ask, a solution before you can deal with the next, will lack efficiency? But this requires me to have a reason. Because the human head can only deal with one thing at a time.
Most people are under great pressure to deal with multiple things at the same time. So when dealing with the problem, “a shop left to play the next shop,” will be much easier to bury.
The focus of the list of concerns is as follows.To himself to answer When your emotions are completely plagued by anxiety, the most Able to help you is: If you can rationalize your worries, you will immediately feel relaxed, no longer allow yourself to do unnecessary closed Yi, you have to learn to ask yourself.
When faced with troubling worries, you have to find ways to Calm down and ask yourself the following questions, and try to find their own answers.Answers to the above questions and answers, the best paper down.
It is a few simple notes, is sufficient. Write down in the psychological equivalent of the implementation, than just “thought φ” good.After the question and answer, you want to talk to yourself again with a rich and encouraging words.
The worst is not going to happen “” I want to relax now, completely decompression! “” Concerned and closed Yi Department can stop! ” In the use of self-talk to alleviate the anxiety of the way, you can close your eyes to some relaxation of their own movement.
To stop worrying, we must use the “stop calling” this skill.Earlier in the sixth chapter has read the “call Halt. “As long as you think of any worrying things, you will then use The above “stop calling” skills, to forget the worry and relax their two goals.
To worry and worry Whenever we encounter difficulties, the heart is full of worries, we will want to have a good friend willing to sit down and listen to our dumping About grievances.
When we have the opportunity to talk about things out of concern, we will feel fun. However, with friends to talk about the role of the mind itself is only general, but if it is not bad, there will be bad side effects.
The reason why people talk with people feel fun, not because the process of solving problems can be worrying .Confusion reduces anxiety because the process of talking helps us analyze the problem and helps us deal with the problem intelligently.
To do this in the right, we talk to the object is very important. This is a good way to help people who are wise, positive and experienced in life and willing to help.
But if your listener does not have the difficulty, and his way of doing things is more negative, irrational, selfish or out of order, talk to him will be self-defeating.If you can not find someone to talk to intelligently, I suggest You find a “friendly but dumb” listener.
A good listener does not need to speak any words, I only need to listen carefully, listen carefully to every word of the countdown, and then talk to those who show concern and comfort, is already enough.
If there is no absolute confidence and necessity, they are less favorable to the views, especially the subjective view.Worried that the overdraft will stop If you have a problem that keeps you worrying for a long time and you can not stop worrying if you are exhausted , You can try the following approach.
If you spend more than half an hour, or even an hour or more, and repeatedly to think about this one to worry you, when you think of tired, anxiety will stop at the same time.
When you do this, you have to throw All your other work and concentrate on your worries and not be distracted.After a while, your head will be tired, and the strong anxiety of the annoyance, when the anxiety will naturally stop.You own a silent from the perspective of psychiatry, one of The highest levels of difficulty is to use “humor” to solve the problem.
However, when a person is worried, they are usually not in the mood to tell jokes. So, you want to do nothing in your idle without worrying about the normal time, long ago to think of some of the most you can lead you to laugh at the scene. These scenarios need to make you smile You save these humor situations in your usual time, and you will be able to cope with your worries when you are disturbed.