And it is worthwhile for you to really get excited, as one disturbing thought begins to replace the other. What if my husband gets fired from his job? How to protect the child from dangers? What will we live on if a new wave of crisis happens? It seems that it is impossible to get rid of anxiety: once one topic is exhausted, another immediately arises. So how do you deal with your anxieties? Search in the article on "How to overcome anxiety during pregnancy".
First of all, pay attention to the opinion of psychologists: no matter how bad you yourself feel because of the endless negative thoughts, anxiety is not an emotion. It is rather a state of mind that makes you concentrate on problems - real or contrived. If you have a chronic state of anxiety, it means that in your thoughts you constantly return to the same problems, but you can not (or do not even try) to find a solution. Look at the situation from such an angle: it is hardly possible to live completely without anxiety. Excitement is a natural reaction of any person who faces a difficult situation. The difference here is that if your worries and anxieties are sound, then they, first, give you a signal that the problem requires your attention. And secondly, they help to evaluate opportunities and find a solution. This is a productive anxiety that allows us to develop and move on. Let's say you were told that the children's sports section will go up considerably in January. If you are characterized by a chronic state of anxiety, then you are most likely to spend the holidays in sad reflections that you will have to give up lessons, that the daughter will be upset, that you are a bad mother ... Productive anxiety, on the contrary, will push you to certain actions. What can be done to correct the situation? Find another place where classes are cheaper, or look for work-outs, save on something less significant ...
Regardless of the cause of these anxieties, it is not difficult to see that sound, productive excitements can serve us well. However, not all so simple. Psychologists have noticed that often chronic anxiety is perfectly masked. That is, a woman who for several hours in a row turns from side to side without sleep, is sincerely sure that she is really engaged in solving the problem, and does not harass herself with useless reproaches. Even the most balanced people, who are not prone to unnecessary feelings, nowadays there can be many reasons for stress. What can we say about those who react emotionally even to minor troubles? Fortunately, there are psychological techniques that will help you reduce anxiety. Some daily worries from chronic ones can be translated into productive ones. And to fears of cosmic scale (the end of the world, global warming, international terrorism), you will learn to treat more detached.
Surrender to alarms ... but only for 20 minutes a day! During each day, take the time to think about the painful. Do not try to be objective at this time or to seek a way out. Just give vent to fears and worries, worry, get covered with a cold sweat, you can even cry. But, when the planned 20 minutes are over, stop. And take up active action. Why this method can be effective? More often than not, women who are aware of their tendency to excessively emotional reactions, forbid themselves to think about problems, and that is why problems are not only not solved, but come back again and again. When you allow yourself to let off steam during the day, you do not need to wake up at night for this. Humble with uncertainty. Tell yourself: "Yes, there is a chance that I will be fired from work. It can happen to anyone, and maybe it will not happen. " For months, they plague themselves with thoughts of future troubles. But this world is so arranged that we do not know in advance what will happen in the future. To get rid of useless alarms, try the visualization method. Find a time when no one will bother you. Sit comfortably, breathe as slowly and deeper as possible. Imagine your anxiety in the form of a thin trickle of smoke that rises from a smoldering log. Do not try to somehow affect this smoke, changing its direction, just watch how it rises and dissolves in the air.
Imagine that you are not afraid of anything.
How did you act if you were not worried about constant anxiety? Try to do so. And because our behavior influences thoughts and emotions, progress is almost guaranteed. You probably know that the American school's psychologists advise you to smile, even if you are not at all fun. It makes sense. Studies show that even when you pretend to be happy and behave accordingly, you gradually start to feel better. This is because thoughts, feelings and actions are interrelated. Changing the mode of action, you change the way of thinking. Concentrate on the everyday. For example, honestly answer this question: how much did the economic crisis and global warming change your way of life? Perhaps you are surprised to note that you still buy food on Friday evening, on Saturday morning, go for a walk in the park, and on Sunday watch all together a family comedy. Pay attention to the little pleasant rituals that are accepted in your family, if necessary, come up with new traditions. This will help you maintain a sense of stability in this insane world.
Do not dramatize the situation in any way
When you are worried, you expect the worst of all possible scenarios and underestimate your possibilities. How to deal with this? First of all, one must realize that from time to time absolutely all people are worried: presidents, prime ministers, famous athletes and actors. We can not constantly control our feelings and emotions. After all, they can not be canceled or ordered to stop experiencing them altogether. But the real strength of character is to control one's actions. Prove yourself that you are able to cope with problems. Practice in solving problems. Do not be afraid to try your hand, even if at first glance the situation seems completely hopeless. Try to make a written list of options for solving the most important problems. If the first time does not work, do not hesitate to ask for help to those you trust. No wonder the leaders of the largest corporations trust the method of brainstorming. After listening to the opinions of others, you can look at the situation from a different angle. Escape from stress. Thanks to physical exercises, hormones of joy are produced in the body - serotonin and endorphin. Three 30-minute workouts during the week can significantly raise your mood. But studies show that even a 10-minute load has a positive effect not only on mood, but also on health.
Find interesting activities for the mind. The secret is simple: if you are busy with something really curious, you forget about the problems. Think: is there an occupation in your life that gives you pleasure and cheers up? Consciously look for things and activities that are capable of attracting and - which is very important - keeping your attention. Try to consciously concentrate on what you are doing. When your head is busy, you do not have time to worry. Spend more time with friends and loved ones. If you suffer from obsessive fears, your best doctors are close people. Really open and pour out the soul can only be a man you fully trust. And the opportunity to speak out is one of the most effective drugs you can imagine. However, do not forget that personal meetings are much more useful than e-mails or phone calls. Often go to a society, go to theaters, museums and exhibitions, gain new impressions. Meet with friends, former classmates and colleagues from the previous work. You can even find a friend or a friend for anxiety, with whom it's easy to talk about painful heart-to-heart. Only in advance stipulate the rules: during the meeting you will not only pour out your experiences on each other, but try to direct the other to constructive anxieties, that is, to solve the problem. Now we know how to overcome anxiety during pregnancy.