Today I wanted to write about the anxiety that a huge number of people are now experiencing due to the uncertainty in the world. A person is calm when he knows what will happen tomorrow, but if this confidence is not there, a feeling of anxiety arises. The first thing you need to do when anxiety occurs is to understand and accept this state, because when there is a potential danger, it is completely normal to experience anxiety. Once you have accepted this state, relief comes, but not for long. In order to reduce the degree of anxiety and to manage your condition, you need to concentrate on yourself and on the feeling of “here and now”. You need to constantly return yourself to reality at the present moment, asking yourself questions: Who am I? Where I am? What am I doing? What do I feel? What I see? What do I feel? What do I want at the moment? In this way, it is possible to regulate anxiety. This is what concerns anxiety that has arisen against the backdrop of events in the world. But what to do if anxiety is present to you all the time? Here you need to understand what kind of anxiety, i.e. objective anxiety, which has a reason, or pathological, turning into an anxiety disorder. If you know what is happening to you and what the nature of the problem is, then it will be clear how to solve this problem. And so, let's go. Anxiety can be. Situational: arises before an upcoming situation (trip, exam, wedding, performance, move) increases as the situation approaches; for most people it is normal; Individual: associated with an unresolved personal problem (psychotrauma of childhood, relationships, child-parent relationships); characteristic of certain individuals; does not have an objective cause; Anxiety can be the cause of anxiety disorders. How to distinguish anxiety from anxiety disorders? Anxiety is an emotional experience that has specific causes, it can be controlled and does not affect life. Anxiety disorder is a stable property, i.e. is pathological (constant), the signs of which are unreasonable, difficult to control, changes/burdens the usual life. Types of anxiety disorders: 1. Generalized anxiety disorder (a chronic state of worry without cause)2. Panic disorder (sudden signs of panic several times a year to several times a day and anticipation of their occurrence)3. Obsessive-compulsive disorder (obsessive thoughts or compulsions to engage in certain behaviors)4. Post-traumatic stress disorder (develops after a traumatic event) Symptoms of anxiety disorder. Mental: - Tension - Preoccupation - Nervousness - Feeling of uncertainty - Feeling of impending failure - Inability to make decisions Physical: - Increased heart rate - Increased breathing - Increased blood pressure - Increased general excitability - Decreased threshold sensitivity If you discover symptoms in yourself, and they interfere with your life, then this is a reason to contact a psychotherapist. Attention! It is prohibited to attribute one or another disease to yourself. Only a doctor can make a diagnosis. If the anxiety is more justified and there are no clinical manifestations, then you can consult a psychologist or help yourself. Methods of self-help for anxiety Stop controlling uncertainty that does not depend on you: - do not try to control thoughts. The more you try not to think, the more you think about it. Don't try to control the future beyond what you can control. The more you control anxiety, the more it grows. For example: A girl thinks that her beloved man might leave her, and she concludes that if she is the best in everything, then he will not leave. The girl puts all her strength and resources into it, but it doesn’t help, and her anxiety grows even more. After all, when she tries, she tries to control what is not in her power. After all, it cannot change a person, his attitude towards himself or his decision. The above “Here and Now” exercise will help here, focusing on yourself and your life. Stop avoiding anxiety. Avoidance -..