This analysis can take many different forms. You might try to predict possible outcomes in your mind. You could try to think more logically or positively about it to take a seemingly more rational view. You may spend hours doing online research. Or you may seek reassurance from friends and family members that everything will be okay. Sometimes, you will reach an answer that satisfies your brain temporarily, thus achieving a short-lasting resolution and a slight reduction in your anxiety level.
Anxiety gets maintained in the long-run by avoiding the things we are anxious about in the short-term see this previous post for a more detailed explanation of this very important principle. This thing is dangerous, do something! The way to decrease anxiety in response to any trigger is to teach your brain that the trigger is NOT dangerous and does not require the warning signal.
The only way to do this is to directly confront and expose yourself to that trigger so that your brain learns it is not dangerous. This is the basis for Exposure Therapy , the most effective treatment for all types of anxiety. Once your brain learns that it is not dangerous which can only happen through directly experiencing it , it shuts off the warning signal because it is no longer needed.
But when you avoid the trigger instead of allowing yourself to be exposed to it, you prevent this process from taking place, and the anxiety is maintained. Right now, if you have a worry problem, your brain gives you anxiety as a warning signal when you encounter uncertainty.
Shannon Kaiser is the best-selling author of 5 books on the psychology More On This Topic Spirituality. The AstroTwins. Personal Growth. Sarah Regan. With Gwen Dittmar. Integrative Health. Emma Loewe. Kelly Gonsalves. Mental Health. Daniel Amen, M. Latest Articles Recipes. Eliza Sullivan. Christina Coughlin. Lindsay Boyers. Jamie Schneider. Previous Next. Folder Name. Learn to recognize and replace thinking errors , before they work you up into a complete frenzy.
Ask yourself what steps you can take to learn from a mistake or to avoid a future problem. Instead of asking why did this happen? Ask yourself what can I do about it? Thinking about how you could do things differently or recognizing potential pitfalls to your plan, for example, can help you do better in the future. During that time, let yourself worry, ruminate, or mull over whatever you want. Then, when your time is up, move onto something more productive.
Commit to becoming more aware of the here and now. Just like any other skill, mindfulness takes practice, but over time, it can decrease overthinking. Telling yourself to stop thinking about something can backfire. The more you try to avoid the thought from entering your brain, the more likely it is to keep popping up. Busying yourself with an activity is the best way to change the channel.
Exercise, engage in conversation on a completely different subject, or get working on a project that will distract your mind from the barrage of negative thoughts.
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