Concerns can help when we have to act and solve a problem, but being constantly concerned about what may happen leads to another problem, this restlessness generates doubts and fears that paralyze us, deplete our emotional energy, increase our anxiety levels and, in general, interfere in our daily lives.
But chronic anxiety is a habit of the mind that can be overcome by training the brain to stay calm and see life from a more positive point of view.
Anxiety thoughts of people with chronic anxiety are fueled by their beliefs about anxiety.
On the one hand, you might think that a person who is constantly concerned has a harmful level of anxiety, that they will go crazy, that their physical health will be affected, or even that they will lose control of what concerns them. All these concerns become a vicious cycle that, if strengthened, will continue to develop.
On the other hand, these people’s concerns can focus on avoiding bad things, avoiding problems, preparing for the worst, finding possible solutions. Eliminating this habit is complicated because people think their concern protects them.
In any case, to end the chronic anxiety and anxiety generated by the belief that anxiety has a positive effect, we should try to see that anxiety is the problem and not the solution, it is possible to regain control of the mind in question. .
To overcome anxiety caused by excessive concern, we can list a number of strategies that will help us feel better about our problems.
It’s hard to be productive day after day when anxiety and anxiety dominate our thoughts, we try to distract ourselves by doing other things to avoid thinking about what concerns us, but worry comes back and can be even stronger. And to think of something to the contrary, we must be aware of what we do not want to think, what solidifies this disturbing thinking and gives it more importance.
To deal with these constant thoughts of concern, you can choose to create a “period of concern,” that is, a time and a place of concern. It should be the same every day, but it can’t cause anxiety before bedtime. . During your period of anxiety, you can worry about anything you can think of and leave the rest of the day worry-free.
If you still can’t eliminate these thoughts during the day, try postponing your anxiety and write down what is happening to you. This will help you feel like you won’t forget to worry about it in your “daily worry period. “
During the worry period, do you review your worry list? and think about it. This will help you know if they are unfounded or not. Writing about it can help organize your ideas.
Postponing concerns is effective because it breaks the habit of focusing on concerns at those times and avoids a struggle to suppress or judge thought. Developing the ability to postpone anxiety-causing thoughts is giving you more control over concerns.
While we’re worried, we feel less anxious for a few moments, because doing so, distracted from our emotions, we feel like we’ve accomplished something, but worrying and solving problems are two very different things, because worrying doesn’t solve anything. .
The important thing then is to distinguish between those who have a solution and those who do not, if your problem has a solution, think about how to solve it and what steps you must take to do so, this makes anxiety productive and brings us closer to a solution that frees us from tensions.
But if the problem is unsolved, we must learn not to pay attention to it. Concerns of “what if” are often unjustified. And if the problem can really be solved, we must act and not focus on the consequences. For example, if you think you’re ever going to have a serious illness, find a way to live a healthy life that helps you not think about how to fix what might happen to you.
The inability to tolerate uncertainty plays a very important role in anxiety and anxiety. People with chronic concerns cannot bear doubt or unpredictability. Anxiety is seen by these people as a way to predict the future and avoid unpleasant and controllable surprises. case and the problem doesn’t work that way. When you try to anticipate solutions, you relive the pain over and over again.
Challenging intolerance to uncertainty is the key to alleviating the anxiety that concerns generate, you should think about it and wonder if it is possible to have certainty in life, whether it is possible to know or be sure of what is going to happen, or whether it is really possible to evaluate all options and find solutions for all.
People with chronic problems see far more dangers than actually exist, which makes them exaggerate the chances of things going wrong and underestimating their own ability to deal with problems, assuming from the outset that they won’t be able to overcome them.
These irrational and pessimistic attitudes are known as cognitive distortions and are very difficult to manage and resolve, however, difficult does not mean impossible. The solution can be obtained with good training.
We should start by identifying in detail the thinking that generates anxiety and, instead of treating thoughts as facts, we will treat them as a hypothesis that is tested. Examining and challenging concerns and fears helps develop a more balanced perspective.
Emotions are contagious and those around us affect us much more than we realize. Keeping a worry journal in which we record thoughts and triggers that create anxiety helps uncover patterns and deal with what concerns us.
When we understand who the people who are causing us anxiety are, it’s important to try to spend less time with them. It is difficult, but many people, often without malice, abandon their problems or intensify our fears with their attitudes. Getting away can be difficult, but it’s very effective.
On the other hand, choosing the right people to share our thoughts with is quite complicated. Look for positive people to help you see things from a different, simple perspective. Surround yourself with people who won’t give you any more trouble than you already have.
Concern is often focused on the future, on what might happen, focusing on what is happening in the present helps free up concerns about what will happen and helps to live the present moment.
This strategy is based on observing feelings, then letting them go, to identify where thought causes problems, while helping to get in touch with their own emotions.
To do this you must recognize and observe thoughts and feelings without trying to control anything, as if you were outside, as if you were looking at a stranger, it is easier to identify the thoughts that concern us when we look at them from the outside, without resistance. Then, there, we will focus on the present moment, paying attention to breathing, the body, the thoughts that arise to free themselves and remove congestion caused by worries.
Using mindfulness meditation to stay focused on the present is a simple concept, but it takes practice to reap the benefits. While this can be frustrating at first, gradually reinforcing a new habit of mind can break free from the cycle of negative anxiety.