Hello. Today's topic is coping with anxiety. First, let's start our article with the differences between fear and anxiety. While a person knows the threat in the subject he is afraid of, this situation is unclear in anxiety. That is, while the person knows the source of the danger clearly in fear. Anxiety does not have this source. However, in recent years, researchers have suggested a more significant difference. According to these researchers, fear is an emotion that activates the "fight or flight" response of the autonomic system, while anxiety is a complex combination of more dispersed and unpleasant emotions and cognitions. It is interpreted as the coming together of people. The basic and most distinctive feature of anxiety is the real and irrational beliefs that disable people. The person finds it difficult to control his sadness. The person feels excessive sadness and anxiety about many events and issues. *There are many methods and therapies to cope with anxiety. First of all, the person should bring the distorted and exaggerated cause of his anxiety closer to the truth. The problems and situations that make the person anxious should be determined, and studies should be carried out to eliminate them. In other words, the person should first target the behavior he wants to change.
*Anxiety and fears should be rated from least to most.
*A person can use the word 'because' to clarify the concern in his mind about the subject of concern. For example; I'm very worried right now because I will soon have an interview that is important for me. On the other hand, a person should know how to reward himself. For example, a person who is anxious about speaking in front of people should be able to say to himself after a seminar, "Despite my anxiety, I was able to stand in front of people and speak. I am proud of myself." *The person should identify the negative thoughts in his mind. When a person identifies his or her negative thoughts, he/she understands which emotion (inadequacy, worthlessness, helplessness) this thought is related to. Then, he/she looks at whether this feeling belongs to him/her or whether it is imposed on him/her by someone else. The more you specific your emotion and say it out loud (to someone else or to yourself), the quicker your emotion will be released. He must find evidence for it.
*Ask yourself; What happens if my negative thoughts/events happen, what can happen better or worse, what can be done if these happen?
*See if you can apply this standard to others. In other words, how reasonable would you find it if someone else brought to you the thing you were worried about?
On the other hand, your physical reactions also affect you psychologically. For example, if you take rapid breaths within 1 minute, you will notice that your heart starts to beat faster and you start to feel anxious. Therefore, when we feel anxious, we will also relax ourselves physically. We can do this by taking deep breaths, outdoor walks and listening to calm music. Hoping it will be useful..
Psk.Dilara Tahincioğlu
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