Lehi in the United States teaches patients to use “perceptual behavioral therapy” to combat anxiety. The goal of this approach is to change the way of thinking that causes anxiety.
Start by asking yourself whether your anxiety is working or not. Does your anxiety lead to a series of behaviors over the next day or two? What will you do to get rid of that anxiety? Will it develop item by item? If not, this is ineffective anxiety.
The second point is, are you willing to accept uncertainty? One of the questions at the heart of all anxiety is your attitude toward uncertainty. One of the things I say to people is that on uncertain days, you think about all the things you do: cross the street, go to restaurants, say hello to strangers, take elevators, take planes. There is uncertainty in all of this, you don’t have absolute certainty, but you can basically make a good bet.
The third point is to identify what your expectations are and what the challenges are. One of the things we do is let people take the time to get rid of their anxiety. You write down your anxieties for 30 minutes a day and put them aside so you don’t feel gloomy all day. One of the purposes of this is not certainty but boredom. Boredom is useful and makes you too lazy to think about it.
The fourth point is to see if the range of your anxiety is related to your core problem. Do you have to be perfect? Do you have to be better than anyone? Do you think you can’t live if you don’t have a family?
The fifth point is how do you deal with failure? Anxious people tend to think failure is catastrophic, and they tend to believe that if they think about failure, they will fail. In fact, most of the things people worry about tend to have fairly positive outcomes.
The sixth point is to use your emotions instead of anxiety. Sometimes emotions, especially the feeling of pain, are a great source of information about your needs: more camaraderie and appreciation at work, more opportunities for advancement. You can’t always feel good. The last point is to leave some time to spare. Take a look back in time to see if something you usually worry about is bothering you right now. You can take a step back, you can take time. Imagine how you will feel a month or a year from now. One of the problems with anxious people is that they live forever in a future that never comes. The best thing to do is to try and try to focus your mind on the best possible present moment, which is to enjoy the moment to the fullest. What happens in the brain when you are anxious?
When worry and anxiety reach a certain level, the part of the brain that is responsible for emotions, the amygdala, doesn’t work. And your anger, worry, and motivation all come from here. It activates the thinking part of the brain and directly affects language and abstract thinking.
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