4 scientific ways to worry less. Frommeditation to reincarnation: find your way to calm

Do you worry a lot? Still would! There are so many in our lives
unknown and unpredictable. Danger of losing everything, be
offended or rejected lurks us at every turn. Disease
job loss, betrayal, failure, loneliness, aging,
poverty, crime and terrorism are common themes
for excitement.

Permanent overwhelming concern is the main
a symptom of generalized anxiety disorder, but our brains
programmed to alarm. It generates scenarios of possible
future events so that we can prepare and deal with
a threat.

When our ancestors lived in the jungle, those who foresaw better where
predators are hiding, had more chances to survive and pass on their genes
future generations.

But modern man anxiety deprives us of joy,
makes you live in the past and can lead to self-destruction, depleting
energy.

How to worry less?

1. Self-consciousness meditation.

Observation of breath is only one of many ways.
practice self-awareness. Another form of meditation is
calm acceptance of emotions.

We notice, name and allow to exist any
experiences, including thoughts, feelings, and physical sensations.

Instruction

Look inside yourself. Fromмечайте любые мысли, эмоции, ощущения,
as soon as they appear in the field of your consciousness. Immerse yourself in
experiencing what is happening to you here and now. Everytime,
when you are aware of a sensation, thought or feeling, recognize it
availability, give it a name if you can. Let the emotions be
as they are.

This meditation effectively reduces acute anxiety. Allowing
disturbing thoughts exist by watching them without evaluation and
condemnation, without reacting to them, we reduce their intensity and
frequency

2. Acceptance of uncertainty.

If you often worry, you probably want to feel
greater confidence in the future. It’s hard for you to even accept
little chance that something can happen
unpleasant.

Worry gives you the illusion of control over future negative
events, although it does not help to overcome them. You unconsciously
are convinced that if you don’t worry, you’ll become vulnerable to
danger and imminent damage.

But this belief is false. Anxiety allows us to avoid
future danger only when it helps to cope with the problem. TO
Unfortunately, most anxieties are simply negative intrusive
thoughts that offer no solution and only force
feel worse. TOаждая тревожная мысль влечет все более и
more negative. Your partner will abandon you, you no longer
you will meet, you will not have children and you will spend the rest of your life in
alone!

The desire to be confident in the future is natural
human need, but it is impossible to satisfy. A life по
its nature is changeable and unpredictable. Many terrible events
may occur, but the probability of most of them is small. And even
if they happen, you can deal with them, find support and
continue to live.

TOак уменьшить экзистенциальное беспокойство? Make a
conscious choice that will teach you to come to terms with
uncertainty. Just because you are not 100% secure, not
means something terrible will happen. And if it happens,
worry will not help. If you are obsessed with guarantees,
release this need. Go back to the present, remind yourself
that you are safe and nothing wrong with you right now
going on.

3. Perfectionism.

Anxious people are prone to perfectionism. They are concerned with how
would not make a mistake. They feel they are responsible for
negative result. Perfectionists believe that they should always
make perfect decisions and prevent any complications
which can only happen.

These beliefs make them worry more and more. They
even feel guilty if worried enough and could not all
to foresee. Perfectionist thinks he should explore every
negative opportunity and find a solution before you can
move on. But thoughts of negative opportunities make him
worry even more, coming up with ever more terrible situations.

To reduce anxiety, be aware of your perfectionist
trends and the desire for excessive responsibility, rate them
impact on your life. Perfectionists want to control everything
therefore, the secret to getting rid of perfectionism is to accept and
understanding that much in life is beyond our control.
Allow yourself to make mistakes and make imperfect decisions.
Tell yourself that you are just a man and are not obliged to do everything.
perfect.

4. The reincarnation of anxiety.

TOогда тревоги абстрактны, токсичные мысли роятся в голове, и нам
hard to handle them. So try to clothe your anxiety in
a specific form and give it a name, for example “Alarmed Valya”.
Imagine how she fussed with anxious face constantly tugging
take you by the hand to point out another negative opportunity.

Noticing “Alarmed Valya”, talk to her. You can
say she’s not your boss and you don’t have to obey her. Or
express sympathy by asking what she needs from you. Reassure her that
you control the situation, or try to join with her in
conversation. Perhaps she will agree to retreat a little if you
promise that you will start work on the project early and will not
scare her, postponing until the last minute. Try to understand that
she cares. Perhaps “Alarmed Valya” is a model of thinking,
which developed after the danger endured in childhood or as an answer
to neglect or excessive custody by the parents.

These anxiety reduction techniques will help you manage anxiety.
and become more confident.