In some cases, anxiety attacks help mobilize forces in stressful situations. But the constant feeling of tension and fear has a negative effect on the psyche and the body as a whole. Here’s how to cope with anxiety and worry, and what to do to make them appear less often.
Table of Contents
Why Fear, Anxiety, or Worry Arise
Fear is an emotional state that arises in response to a real threat, an extreme degree of anxiety. It’s related to the instinct of self-preservation.
Anxiety is a reaction to real or potential danger, including imaginary danger. It arises in a situation of uncertainty and expectation of negative developments. For example, you get anxious while deciding which game to choose at राष्ट्रीय कैसीनो भारत because there is an imaginary danger connected with money risks.
Anxiety is a state when a person is disturbed by intrusive thoughts related to a possible threat and aimed at the future. It is manifested by motor and mental agitation: lip biting, rapid speech, shaking a leg, walking from corner to corner of the room.
Fear, anxiety, and restlessness are usually related to the need for security and arise when it isn’t satisfied. Until a person has dealt with anxiety, fear and worry, he can’t think about anything else, work, or build a personal life. Let’s find out how to deal with negative feelings.
How Therapists Work With Fear
Depending on their approach, therapists use different techniques to deal with fear, for example, cognitive-behavioral psychotherapy often turns to a gradual bonding technique.
The work takes place in four stages:
- The therapist diagnoses the characteristics, type of anxiety, and situations in which it most often occurs.
- The specialist finds out whether the client has had a positive experience of overcoming anxiety independently.
- Using various techniques of psychotherapy, the psychologist works with the most acute situations in which anxiety becomes acute.
- Taking into consideration the specifics of the client’s emotional state and personality, the expert develops homework and teaches techniques and skills for self-help.
How to Overcome Your Fears on Your Own
Analyze your fear. To do this, answer a few questions:
- What am I afraid of?
- How strong is the fear on a scale of 0 to 10?
- How do I recognize my fear (how does it resonate in my thoughts, emotions, and body)?
- What image emerges when I think of fear?
- What or who am I really afraid of?
- Who or what scares/threatens me?
- When did the fear first reveal itself?
- Is the feeling always present, or does it arise at certain moments in life? What are these situations and who/what are they related to?
Once you get the fear sorted out, it will no longer have the same effect on you. It remains to understand what triggers these experiences and what can take them away. And then gain positive experience. Were there situations when you were not afraid? What helped you? Incorporate this into your life, remember these experiences more often.
The key thing in dealing with fears is not to run away from them, but to face them. Think of fear as a helper. Think about what he really protects you from and what he points to. For example, the fear of changing jobs indicates lack of confidence in yourself as a specialist. To take the fear away, you need to work with the insecurity.
How Therapy Works With Anxiety
Different approaches have their own ways of working with anxiety. Cognitive behavioral therapy has proven effective in working with anxiety. This field has a separate protocol for anxiety psychotherapy. The founder of this approach noticed that a person’s feelings and behavior are influenced by their way of thinking.
Thus appeared the concept of “cognitive distortions” or “thinking errors” – automatic thoughts that reflect stereotypical and repetitive delusions about oneself, others and life in general. They arise without conscious reflection and reflection in response to the situation. For example, black-and-white thinking or reasoning according to the “all or nothing” scheme. Negative behavioral strategies are formed on their basis.
In parallel, another process described by specialists working in this approach occurs – cognitive fusion. That is, a person begins to believe that his subjective thoughts reflect reality and that what he thinks is actually happening.
Specialists in the cognitive-behavioral field believe that working with cognitive distortions helps one cope with anxiety and worry. But a person should learn the means of coping with anxiety not at a time of acute experience, but when he or she is calm and feels safe.
How to Deal With Anxiety and Worry on Your Own: Techniques
Detailing the Negativity
Step 1: Awareness and recognition of negative emotions and your body’s reactions to them. For example, you feel anxiety and begin to feel dizzy instantly.
Step 2: Recognize the cognitive distortions that are causing the negative emotions and body reactions you see above. For example, you think, “I’m bound to forget the text and embarrass myself. Colleagues will see that I’m inexperienced and won’t take me seriously anymore. That would be terrible!” This thought makes you feel anxious and makes you dizzy.
Step 3: Identify the leading irrational attitudes. An example of an irrational attitude: “I should be respected and approved of by everyone. I have no right to be wrong, or I will lose the respect of those around me.”
Step 4: Identification of life factors that can contribute to panic attacks. For example, overwork, being under stress.
Step 5: Identification of negative projections, destructive self-programming, and family scenarios. Here is an example of a negative forecast: “I’m sure I’ll never make it, I’ll be wrong, and they’ll laugh at me. After a failed performance, my colleagues will turn away from me, my bosses will be disappointed and fire me. I won’t be able to find a new job after the embarrassment because the rumors about my public failure will spread to other companies.”
Creating an Alternative
Step 1: Changing your negative frame of mind. For example, you track cognitive distortions in your thought stream and formulate rebuttals for them. For example, for the thought, “If I don’t perform well, I’ll get fired,” there could be a rebuttal: “My colleague who had difficulty performing was not fired. Or, “Our company doesn’t fire on the basis of mistakes on a speech,” “I was preparing for a speech, several people who heard my speech said it was good. It’s unlikely that I would perform that poorly.”
Step 2: Tracking and accepting the body’s reactions to negative thoughts, emotions. The body reacts appropriately to the emotion and the situation. It is important to understand that during anxiety there will be changes in the state of the body. For example, there may be palpitations, sweating, shortness of breath, etc. This is normal, you should not give special importance to these bodily reactions and worry about them.
You can cope with anxiety attacks on your own, but if they take an acute form and happen regularly, it’s better to see a therapist.
The causes of anxiety and worry can be stress or traumatic events. Sometimes acute anxiety attacks are a symptom of post-traumatic stress disorder.
How to Deal With Anxiety and Stress Through Self-regulation
Emotional regulation is a mechanism that helps reduce the intensity of experiences to a level where a person can feel comfortable and be effective.
Emotional regulation techniques to help manage anxiety and stress are advised by therapists:
- Breathing exercises.
- Relaxation, such as through meditation.
- Distraction techniques.
Only after learning emotional regulation can a person begin to work with cognitive distortions to help with internal anxiety and panic.