4 Answers

  1. 1) Everyone has their own “buttons”. Find your own.

    The most common ones:

    • “I must!”

    • “Shame on you!” (if not…)

    • “Interesting!” (wow, how extreme!)

    • “Towards death!! “(we find delight in horror, greetings to Freud with his two main aspirations: Eros and Thanatos. Here is Thanatos armpit here and take)�

    You can continue the list.

    In short, we are following the model of rational-emotive-behavioral therapy, and cognitive-behavioral therapy.

    Meaning: there is always an internal text between the event and the reaction to it (including emotional ones). It is clear that by changing the internal text, we can change our reaction in a large range.

    2) Deep breathing. You can use your stomach. Although a deep one will give you the desired effect in any case: the edge of the esophageal opening of the diaphragm begins to move in time with the inhalation and exhalation along the trunk of the vagus nerve (nervus vagus), which runs along the esophagus through the diaphragm. And the vagus nerve is the main one responsible for relaxation, calming down. No wonder doctors say: “night is the kingdom of vagus.” Its mechanical stimulation with deep breathing – that is, “scratching the diaphragm” – will calm you down. Plus, the very focus of attention on breathing is already a light trance. Plus, you can imagine on the inhale-exhale: “I breathe in calmness – I breathe out excitement.”

  2. From my personal experience in dealing with panic attacks. I am forced to pay attention to everything around me: I tell myself what color cars are driving, how many cats are in the yard, what color jackets metro passengers have, etc. You can try to list to yourself the streets of your district, the Periodic table, remember poems. In general: there should be a button to switch attention from stress/fear to something that will occupy your attention and memory (remembering, remembering, listing).

  3. Breathing exercises are very helpful. As already mentioned above: breathing in the lower abdomen helps well.�

    I recommend reading Andrey Kochergin's “The Man with the Axe” in terms of psychological development.

    From Kochergin: try several times to exhale sharply through the nose so that excessive pressure is created, you can slightly pinch the nose with your fingers. You will work “automatically”for a few minutes.

    If someone in particular inspires fear, then try to get very annoyed internally from this person and from what he says (say it to yourself with irritation: “Why are you soaring at me!”).�

    It helps to imagine yourself as someone else, for whom this situation will be something familiar: a balancing act, a lifeguard, a fearless fighter, etc.

  4. Strong fear is so strong that it is impossible to get rid of it or cope with it in any way.

    But you can try to reduce it by switching your attention to something else. At the same time, the new stimulus should be strong enough so that attention does not return after a second. It must be either another emotion or a physical sensation, such as pain.

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