This is a continuation of the article. Beginning https://www.b17.ru/article/321854/second part: How to reduce excessive anxiety. Part 2 In the case of neurotic anxiety, as I wrote in a previous article, the best method of therapy is to discover and work through the cause that caused it. Without this, psychotherapy seems to me to be ineffective due to the fact that previous patterns of behavior and reaction remain relevant and the person will again and again, regularly find himself in situations that activate previous, ineffective ways of interaction. Situational anxiety (normal). You should pay attention to the level of this anxiety. The client often comes with a request to “get rid of” this emotion, and there is a great temptation to help him with this. As I mentioned in the previous article, situational anxiety can be useful, so if it is not excessive, reducing it seems to me unnecessary and even harmful. The danger here lies precisely in the fact that having gotten rid of anxiety, the illusion arises that the problem has been solved and the person is not ready to effectively solve the problems that arise before him. Imagine a situation when, before an important event, such as an exam, you are not worried (anxious) and do not prepare. What could this lead to? The answer, it seems to me, is obvious. If the level of situational anxiety goes off scale, then it makes sense to reduce it to a level adequate to the situation. There are many ways to reduce anxiety. I will dwell in more detail on my most “favorite” and effective ones. Concentrating on something else. Perhaps the best option is to concentrate on the present moment. You should not try to solve a problem with excessive anxiety by “thinking” about it. “If you want to get into a problem head over heels, then start thinking about it.” Bert Hellinger Start by smelling. Try to identify at least five smells that you smell right now. If you can’t clearly identify odors, start sniffing objects. What do they smell like? What emotions do these smells evoke in you? And at the same time feel objects, walls, etc. Carefully, very carefully. Now look at them. What color are they? What shape? Describe these items in as much detail as possible in words. What do you see around you now? Describe these objects and phenomena in as much detail as possible. What are you hearing now? Describe all the sounds you hear. How does your body, your skin feel? Are you warm, or maybe cold or hot? Are you comfortable - describe how comfortable you are. The task may be difficult, especially at first, but the point is to switch attention! Or do you feel any discomfort in your body? Describe it. Answer yourself the question: what emotions are you feeling now? If you are at home: Walk around the house for at least 15 minutes, looking at everything around you: furniture, things, walls; sniffing them. Just like in the previous exercise. And also lightly, not too much, “tapping” your body against the walls. You need to feel your shoulders, chest, back, buttocks. The important thing is to regulate the effort - no pain. It is “tapping”, not blows. These methods also work well for self-help for panic attacks. A good way is to return contact with the body. Shake your hands. Your fingers should start to “dangle like noodles.” A sign that you have relaxed your hands well: a slight tingling sensation in your fingers - like “goosebumps.” Now, with relaxed hands, tap your entire body. You can start with the feet, then the legs, knees, hips, buttocks, etc. With a relaxed hand of one hand, tap the other hand; change hands. Don't forget about your back, shoulders, neck and head. Your hands are relaxed, there should be no pain. A slight tingling sensation from spanking is acceptable. Pat your face very delicately. Monitor your sensations in your body all the time. If you want to linger somewhere and spend more time, do it. Rub your ears with light circular movements. Let me remind you: your hands are always relaxed, the spankings are moderately light, no pain. Physicalactivity. No matter how trite it sounds. Running, exercises, swimming pool, active walking, any sports games, yoga, etc. In addition to physical activity itself, such activities help to shift attention from the problem to the current situation. Rest and relaxation. Baths, saunas, swimming pools, walks in the park, through the forest, etc. It is important to walk where there are no cars or noise. Relaxation occurs especially well after moderate physical activity. Progressive muscle relaxation technique. Perform regularly on an empty stomach, twice a day for at least 20 minutes each. Find a place where no one will disturb you. Turn off gadgets and, if necessary, use tools to reduce background noise (earplugs, headphones). Turn on calm music. Find a comfortable position with support for your entire body, including your head. Arms and legs lie freely, do not cross them. Place your hands palms up. Wear comfortable, loose clothing; remove all jewelry, glasses, contacts, etc. Take a detached position. Tell yourself: “Come what may.” It is important not to worry about how relaxation will go. It will go as it should in any case, regardless of you. Literally, “spit on everything.” Take three slow, deep breaths in and out. With each exhalation, imagine the tension slowly leaving your body. Alternately tense and relax muscle groups in sequence, starting with your toes, then up your body and ending with the muscles of your forehead and crown of your head. Each muscle group separately and sequentially. Don't skip the chin and jaw muscles. Tension with maximum intensity for up to 10 seconds. Each relaxation is up to 20 seconds. Inhale and exhale slowly. Imagine your body - is there any tension left somewhere? If there is any left, repeat the exercise for this muscle group again. Now imagine how a wave of relaxation slowly spreads throughout your body, starting from your toes and up to the top of your head. Thank yourself for the exercise. Stay in this state for several minutes. Passive muscle relaxation technique. In general, it is performed similarly to the previous one, with the difference that the muscle groups relax without preliminary tension and for a longer time. I especially recommend it after moderate physical activity. Abdominal breathing technique. Turn on calm music. Lie down comfortably. The clothes are light and comfortable. If there is a belt, remove or unfasten it. Take three deep, slow breaths and exhale slowly. With each exhalation, the tension slowly leaves you. Close your eyes, try to relax. If it doesn’t work out right away, it’s okay, relax as much as you can. Breathe evenly and deeply. Start breathing with your belly. As you inhale, the air slowly “fills your belly” so that your belly softly rounds. As you exhale, imagine the air leaving you. Gently focus your attention on your breathing. Accompany your attention with every inhalation and exhalation. Don't control your thoughts and emotions. Let what happens happen. Just breathe softly. You can place your hand on your stomach and also watch the movement of your hand. If you have any thoughts, don't judge yourself. Just gently bring your attention back to your breathing. Continue to breathe softly and deeply into your belly for 5-10 minutes. Mentally thank your breath, thank yourself for the practice. Open your eyes, take a deep breath and exhale. Thank yourself. The “Cloud” and “Mindfulness” techniques are performed in the same way. Sit comfortably so that no one will disturb you for about 10 minutes or more. You can turn on calm music. Take a few deep breaths in and out. Slowly close your eyes and imagine that you are in nature: on the bank of a quiet river, on a grassy field or at the edge of a forest. You feel warm and comfortable. Imagine a clear blue sky. A slowly floating fluffy cloud appears in the sky. As soon as you have a disturbing thought or emotion, place it on this cloud. Mentally watch how it is.