What can I say, we live in a turbulent age, life is filled with unrest and uncertainty. Excellent soil for experiencing anxiety. And it happens that at the moment this anxiety so overwhelms, fetters, consumes that the only thing you want is to get rid of it. There is popular ways to cope with anxiety that many have heard of. Switch to different objects in moments of panic, hear sounds, breathe according to an algorithm. At the same time, the purpose of their use is to quickly avoid a subjectively intolerable experience. Avoid. Don't collide. Take a break. Abandon the experience. This approach, as research shows, leads to the feeling of anxiety being emphasized as dangerous, destructive. This is how we will evaluate it over and over again in the future, increasing negative experiences. What to do? You can combine methods of switching attention and willingness to remain with anxiety in the moment. I would like to offer you a practice that allows you to do this. If you are overtaken by severe anxiety: 1. Sit upright, straighten your back, place both feet on the base (floor or ground) to feel support;2. Pay attention to the bodily sensation that accompanies your anxious state (tension, burning, something else). Focus your attention only on it, see where this sensation is localized, its boundaries, degree of intensity. Keep your attention on it for 30-40 seconds; 3. Shift your attention to your thoughts at the moment of panic, notice what you think about while experiencing anxiety. Focus only on them for 30-40 seconds;4. Switch to your surroundings, select any object and look closely at it, noting shape, color, texture, etc. Keep your attention on this subject for 30-40 seconds.4. Now return again to the bodily sensation of anxiety and repeat the above algorithm as much as necessary to feel in a stable state. As you can see, practice helps to work with strong anxiety by being and returning to it. It allows you to see anxiety over and over again emotionally condition that you can experience. This deprives it of that subjective intolerance, danger and allows you to feel the ability to effectively cope with anxiety attacks. #anxiety #psychologistkrasnov #psychologistspb #psychologistonline #newthings