If you suffer from anxiety, or feel very tense about a particular situation, mental health experts provide you with "magic" phrases that help you calm your anxiety and control your nerves by repeating them when facing the situations causing anxiety and fear, especially in light of the Corona pandemic, according to the report of the writer Marisa Lalbert, published by the Canadian magazine "Best Health".
just do it
Skip the condition you're experiencing right now and start calming anxiety by having a determination, even if the outcome is not perfect, at least you are trying to overcome anxiety.
"There is no wrong decision, as long as you strive to go beyond what you're going through," said Debra Kison, clinical director of clinical medicine for the Anxiety Center in Chicago. "Looking for the perfect solution won't work. You have to take a step forward, even if it's not complete." ".
be realistic
Remind yourself that anxiety is annoying, but it is not dangerous for your body. Kissin stresses that anxiety is not dangerous. "At the moment of anxiety, especially with panic disorder, people feel powerless and unable to control their condition. Indeed, it is serious, but it is not that dangerous."
Be thankful
Take a few minutes to grateful for being healthy, surrounded by a loving family or having a stable job. Heidi Hana, author of "Addiction to Anxiety: Five Steps to Transforming Your Relationship by Stress," says your brain may feel stressed and grateful at the same time, so it is an effective way to change the way you think.
Be here now
Calming anxiety in this way reminds you to live in the present, rather than remember your fears and a sense of remorse for things that have gone by. Also, focusing on caring for your children or washing dishes will make you overcome such thoughts.
give up
When you feel overwhelmed by things that you cannot control at the moment, such as political issues or global warming, calming anxiety is not easy. You must accept the occurrence of bad things in the world and control your feelings about them.
This will also pass
When you feel very tired, remind yourself that anxiety is gone. "Reminding yourself that stress is not permanent provides peace of mind and gives you the energy to tackle the problem and explore simple, reliable solutions," says Gupta Arte, director of clinical medicine for the Center for Anxiety and Family Therapy in Palo Alto California.
Talk to yourself passionately
Talk to yourself with the conscience as if you were speaking to family or loved ones to remind yourself that you are not alone and calm down. And do not say "I am able to do this", it suggests that you are alone, but say "You are able to ..." as if you were accompanied by someone who urged and encouraged you.
"I have enough" and "this is enough"
It would be appropriate to pronounce the first part of the phrase "I have enough" as you enter a dose of air into your lungs, and then the second part is completed as you exhale. Sometimes, the cause of stress is the feeling that the resources necessary to deal with the situations in which we are exposed are not acquired.
Hana says that people are often subjected to comments suggesting that they are not up to the required level, that is, they are not buying enough, or are not doing enough to achieve the required. But the most appropriate solution is to reassure yourself that what you do is "enough".
False alarm tension
If we go back to the concept of anxiety, we will find that it means feeling confused by a stressor even if you are not directly at risk. Keisen likens that to being in a building, and suddenly starts running out of fear when hearing a fire alarm, but there is no fire at all. Then you have to reassure yourself that you don't need to be afraid.
Verify the facts
Suppose you were going to a party you were invited to, but you cannot deal with the people there, or that you are about to make a speech but you feel anxious as you ascend the stage, so try to strengthen your resolve by reminding yourself that your fears do not determine who you are.
Dr. Debra Kisen says that if you look back, you will notice that you have lived this feeling before, but things are fine.
I admire myself
"Try to bring up whatever term you describe yourself when you are at your best, then close your eyes and try to conjure up what you feel when you embody the feature that you have described yourself," says Hana.
Adopt these values and feelings before you start your day so that you can have a proud response to yourself. Hannah adds that we focus so much on our need to do certain things all the time so that we forget how we really want to be. If you are having trouble, think of flattery that you would like to hear from others. This method will help you distinguish the most important from the important.
This is an opportunity
"Every obstacle you encounter is an opportunity to seize," said Kathleen Hall, founder and CEO of Mindful Living Network, so think about the bright side of things and consider the problems you encounter as an opportunity to learn and develop, rather than focusing on potential negative outcomes.
Make up with your feelings
Don't let anxiety weaken you, and the author suggests attending a football match or going out with someone close to you, even if the anxiety will get you all the way. If we are waiting for a feeling of comfort or avoiding danger, we cannot live life to the fullest, as Kissin put it, and say to yourself, "I can live life to the fullest even if I have anxiety."
I will do the opposite of what my mind says
When anxiety keeps you away from social activity or an important show, be challenging and take control of yourself by doing the opposite of what your mind tries to convince you of, and then - in the words of Kissen - you will win and anxiety lose the battle.