To stay away from anxiety, the first thing to do is to refuse "brain supplement". Learn to deal with anxiety from the three aspects of physiology, cognition and behavior.
Psychological talk
Xiaoting has excellent grades since she was a child, and she is regarded by her parents as a "child of another family". After graduating from a prestigious university, she successfully entered a Fortune 500 company. Although she has entered a larger stage, Xiaoting is also facing greater pressure. She is particularly worried about the evaluation of people around her. She is super sensitive to the topics others talk about. She likes things under her own control. If she can’t control it, she feels From a "student tyrant" and "goddess" to a "loser", I always feel nervous and uneasy, and feel that disaster is coming. Although Xiaoting worked very hard, the customer found the boss directly and threatened to complain to her due to the wrong information connection, which caused the loss of the customer. Xiaoting was nervous and uneasy when she found out, she felt unable to breathe and could not sleep at night.
At this moment, Xiaoting was sitting alone in the conference room, fiddling with the pen in her hand uncomfortably, writing and stroking, stroking and writing in the notebook. Although the indoor temperature is only 18°C, Xiaoting is still sweating while sitting under the air-conditioning outlet. At this time, it seems that thousands of eyes are staring at this conference room. The leader came from a distance with a serious face. Xiaoting imagined the leader's anger, and felt that a storm was coming. Unexpectedly, the leader exhorted "Be more careful in the future" and left. The violent storm instantly turned into a sunny day, but Xiaoting's heart was not relaxed, because such emotional ups and downs were encountered almost every day.
Xiaoting's problem is actually a typical problem caused by anxiety. Anxiety is a common emotional state, and people are prone to anxiety in situations that are dangerous, threatening, and challenging. Anxiety often exists invisible in our lives, so how should we coexist with anxiety?
Everyone will have it, too much "brain supplement" can easily aggravate anxiety
Anxiety is a natural response. Anxiety can be seen everywhere in life. Everyone is anxious. It is an emotion rather than a personality defect. It may also be the result of genetic evolution. In the face of potential threats, anxiety makes us more prepared or obtain more information. .
People who are too entangled in the past are prone to depression, and those who are too worried about the future are prone to anxiety. Anxiety is the worry that points to the future and consists of three parts. Anxiety is composed of three parts: physiology, cognition and behavior. Physiological part, that is the physical feelings during anxiety, such as rapid heartbeat, shortness of breath, sweating, hotness, gastrointestinal discomfort, frequent urination, etc.; Cognitive part, that is the thoughts in the mind during anxiety, if things are about to lose control, there will be disaster The result of transformation, etc.; the behavioral part, that is, the coping methods taken during or after anxiety, such as restlessness, procrastination, avoidance, etc.
It is not the event itself that triggers anxiety, but our perception of the event.
Compared with the event itself, what affects our emotions and behavior is our interpretation of the event or the meaning given to the event. In the face of the new crown pneumonia epidemic, some people think that necessary protection is enough, and it is time to resume work and go to school. But some people think that there are viruses everywhere outside, even if they are "fully armed", they dare not stay outside for a while, go home and repeatedly disinfect and wash their hands, or even refuse to go out. Catastrophic thinking, avoidance and over-controlling coping styles are the main causes of anxiety.
Anxious people often use the cognitive method of catastrophic thinking to magnify things that are not disasters into disasters or think that they are unable to deal with them, such as "If I can't pass the entrance exam to Tsinghua University, I will be over." This is a kind of "imaginary danger". Avoidance and excessive control are two common methods for dealing with anxiety. However, excessive use of avoidance and control will make people lose the opportunity to test their ideas in reality, and it is impossible to determine whether the danger comes from imagination or reality. Therefore, the more avoidance and control, the worse the ability to bear anxiety.
Learn to get along with anxiety and improve from the three aspects of physiology, cognition and behavior
The best way to cope with anxiety is to live in the moment. 3 steps can improve anxiety.
From the physiological part: relaxation training. Learn relaxation methods such as breathing relaxation, progressive muscle relaxation, full body scanning, imaginary relaxation or meditation to relieve inner anxiety and tension, and learn to apply these methods quickly in stressful situations.
From the perspective of the cognitive part: cognitive correction. Learn to perceive and record the current anxious thoughts, ask yourself how much you believe in such thoughts, is there any evidence to support this thought, are there other possibilities, what will the worst result be, and the worst that happens? How likely is the result? If the worst result occurs, whether it can be dealt with. Continue to use these cognitive strategies to fight against the original negative thinking, and anxiety will be substantially reduced.
From the behavioral part: exposure step by step. List the anxious scenes or events and sort them according to the level of anxiety. Start with the tolerable scenes or events with less anxiety, and expose them to these scenes or events step by step. There will be discomfort in the process. Wherever, use relaxation training and cognitive correction techniques to overcome it step by step, and practice continuously to improve the ability to withstand anxiety.
Anxiety is not terrible. Moderate anxiety is conducive to improving work efficiency, understanding anxiety, allowing anxiety to exist, learning to get along with anxiety, and learning to get along with yourself. (Source: Popular Science China)