Anxiety is a common experience for all of us and can be described through various psychotherapeutic lenses, including psychoanalysis. It may be associated, for example, with unconscious conflicts or childhood trauma, which led to the splitting of affect from its true cause, the original trigger, finding a random object to cling to. What might this look like? For example, this is how I completed a work task poorly, cheated a little, and now for some reason I’m worried, without understanding why. And I may not even see the connection between these two events. I just feel like I'm not safe. But in fact, these are echoes of an earlier experience, which is now being played out on stage so out of place: the boss can fire me, then I will lose this job! And I am not aware of this whole ridiculous chain, but for some reason I will simply worry, as if for no reason. Psychoanalytic therapy can help connect these events, as well as what is happening in the present with the child’s history and thus reduce or completely get rid of anxiety . Don't be afraid to ask for help to cope with your anxiety. Cognitive behavioral approaches view anxiety as the result of distorted, irrational, and negative thoughts about oneself, others, and the world. And it doesn’t matter where exactly they came from or how they arose (from traumatic experiences, beliefs or cultural conditions). Working in the “here-and-now” with already identified beliefs and requirements without engaging in excavations and searches for historical truth is sufficient within the framework of these approaches. Here the therapist will help identify and challenge these thoughts and beliefs and replace them with more accurate and adaptive ones. This way, anxiety will decrease or go away, it will become easier. What is common in all areas of psychotherapy is that anxiety is not viewed as a pathology, but rather as a natural reaction to internal or external stressors. Psychoanalysis and CBT (as, indeed, any other modern areas of psychotherapy) offer different points of view and methods of dealing with anxiety, but the first step will be common - observing yourself, focusing on your inner world, you will be taught to notice, not to ignore your inner life - this is an important step. Perhaps even this first step is the most important. What should you do if the cost of a psychologist only becomes another problem and adds to your anxiety? How to help yourself? Have you noticed that it is difficult to worry and worry when you are relaxed, when there is no tension in your body? Exercising and relaxing afterwards will certainly help! Yoga, gymnastics, Pilates, meditation - add all this to your toolbox of tools for combating anxiety. If you are not a fan of sports, there are very simple exercises for muscle relaxation, for example, Jacobson (sometimes spelled Jacobson) . Despite their simplicity, they are extremely effective! Below are instructions for the exercise. Good luck! You will succeed! For convenience, you can also find a video on YouTube. There are plenty of different options available for performing the exercise, you can choose the one that is most convenient for you. Methodology: Sit or lie down in a position that is comfortable for you. Tighten for 10 seconds, and then relax various muscle groups in your body for 15-20 seconds. We inhale, tense our muscles (it is possible, but not necessary, to hold our breath (10 seconds), then relax for 15-20 seconds. Order: 1. arms; 2. Biceps; 3. Forehead; 4. Middle part of the face; 5. Mouth; 6. Neck (use your arms as support); 7. Shoulders (bring your shoulder blades together); 8. Abdominals (just tighten your muscles); 9. Legs (stretch your toes, tighten your calves and thighs). At the end of the exercise, you can devote a few minutes to achieving complete relaxation of the whole body. A similar procedure should be carried out regularly at home in a special quiet place without interruption for about 5 or 10 minutes several times a day. Regular use of this technique will allow you to learn to control muscle tone and anxiety level. Then you can use this technique in those. situations when you begin to feel anxious or.