Watching events in the world makes it difficult to stay calm. The change affects us all – to one degree or another. Most frightening of all is the uncertainty – the inability not only to build on past goals and plans but also to build new ones. In these circumstances, it is especially important to learn to control your emotions and cope with anxiety.
Try to Take Control of Your Thoughts
Faced with some information, we automatically make a prediction based on it. However, often, especially in anxious people, these predictions turn into “catastrophic scenarios. In other words, a person begins to think of the worst and, as a result, falls into panic or apathy. But it is important to realize in time that thoughts are just thoughts. You can, for example, add to your catastrophic thoughts the phrase, “It’s just my thought, and it has no verified evidence.” This helps to distance yourself from the frightening image, to lower the degree of tension as relaxation or gambling on online casino site or enjoying other hobbies.
Ration Your News Reading
Allocate half an hour in the morning and half an hour in the evening to reading the news, rather than flipping through your news feed all day long. It only seems that constantly monitoring the news gives you control of the situation. It only adds to the anxiety.
Also, remember that news posts and individual social media posts are different things. People often write about emotions, share their fears and concerns, and relay rumours. These messages are unsubstantiated, but our brain perceives them as truth. Therefore, when reading you need to critically evaluate the information, to check the sources. In addition, it is better to choose 2-3 reliable sources and watch the information in them.
Try to Look at All Information Realistically
To defeat anxiety at the moment, psychologists advise asking yourself questions:
- Am I considering all available information or am I only paying attention to the negative?
- Are my predictions based on facts or feelings?
- Am I at the mercy of my imagination?
- How much do I estimate the probability of the outcome I have imagined?
Based on the answers to these questions, identify your negative thought and find a realistic rebuttal to them.
A good way to work through your anxieties might be to try to write down your fears and anxious thoughts. Call the emotions by their proper names. When a person spells out or prescribes an emotion, gives it a name, and identifies its cause, it loses intensity. And writing by hand helps to clear the mind and see among the fears the options for action.
Think About What You Can Control Now
External events do not depend on our opinions and desires; we cannot influence or control them. This creates a sense of powerlessness and fear and leads to inaction. Therefore, it is important to make a list of those events that are under your control right now. For example, these can be household and work tasks, and short-term plans related to family and children.
How Do You Calm Down at the Moment?
When we make predictions and negative scenarios, we live in an imaginary future. The result is fear, which prevents us from thinking objectively and further sinks us into the imagined negative scenario. This, in turn, leads to acute bouts of anxiety and panic, which are demoralizing and can even cause real illness. Therefore, during periods of acute anxiety, it is especially important to calm oneself down and return to the present. In psychology, bodily self-regulation techniques are used for this purpose:
It is normal to feel anxious and fearful under the circumstances. But we must choose how to deal with these emotions: to let them fill us or to try to get them under control. Remember that your emotional state affects not only your physical and psychological state but also the state of your children and loved ones.