Sometimes it is difficult for anxious people to even realize that their constant worry is a problem that affects the quality of their life: it does not allow them to relax, rejoice, or live in peace. They are in constant tension: “After all, something bad can really happen, it’s normal to worry. How can I even remain calm? This would be some kind of irresponsible behavior!” If I am convinced that my position is correct and useful, and I, being worried, show myself to be a caring and reasonable person - then “so what if I suffer! You have to endure, that’s life.” And it doesn’t even occur to you that the problem is the anxiety and suffering associated with it, and not the hypothetical occurrence of some troubles in the future. Often people with anxiety disorders do not go to a psychologist because they do not see a problem with their own anxiety. This is simply an inevitable evil, nothing can be done. But is it so? One of the irrational beliefs of an anxious person may sound, for example, like this: “I must be on guard - dangerous and frightening events are the basis for severe anxiety, but I must constantly remember their capabilities to be prepared!” When we find an irrational belief. Formulating it is already a big step in the right direction. After this, we can challenge the belief, using debate and reasoning to “defuse” it: is this belief rational? Does it help or hinder well-being and the ability to effectively cope with potential dangers? You can look for evidence that supports or contradicts the belief. Consider instances in which anxiety interfered with the ability to objectively assess risks or cope effectively with adversity. What alternative, more rational points of view might there be? Does a constant sense of anxiety and alertness actually prevent dangerous events? Are there healthier ways to cope with potential dangers? In answer to the questions, we will conclude that this is certainly an irrational idea, since anxiety interferes with an objective assessment of the likelihood of a dangerous event and often interferes with effective coping with it if it occurs; anxiety can even increase the likelihood of a dangerous event, leads to an increase in the possibility of its occurrence, cannot prevent inevitable events, and many unpleasant situations due to anxiety seem worse than they really are. They are not nearly as catastrophic as they might seem. And anxiety itself can cause more harm than the cause that caused it. When a harmful, anxiety-causing belief is examined from all sides and challenged, it is important to replace it with a more rational and useful belief. For example: “I can recognize potential danger without constantly feeling anxious. I can take action and focus on solving the problem if it occurs, and can seek support if necessary.” It is important to actively reinforce the new way of thinking by repeating the rational belief to yourself while continuing to reflect on its benefits. We should not forget about new models of behavior - consciously abandoning old patterns. By doing what you are afraid of, in practice you become convinced that “fear has big eyes” - in the absence of real danger and your own ability to cope. Everything described requires effort and time, but this is a giant step towards mental health and a happy life. Subscribe to my channels on social networks: For fellow psychologists (telegram channel). Sign up for a consultation with me on the website of psychologists b17.