The knees tremble, the pencil jumps out of the hands, the cheeks and ears burn, the breath caught – it is unpleasant when the wave of panic covers just at the moment when it is necessary to show icy calm. Psychotherapists are divided by techniques that will help to cope with excitement.
Among these methods there are those that will help you cope with excitement at the moment when it seems that your nerves are at the limit. Choose the one that suits you.
1. Wash with cold water
The psychotherapist’s work would not be suitable for everyone. Sometimes in a day experts listen to more than one painful story.
In addition, they have much more chances to meet with unbalanced and explosive people. Sheri Helter, a psychotherapist from New York, recommends that patients do the same thing that he does-wash their hands with cold water and washed.
With an attack of strong excitement and panic, dissociation occurs – a person seems to be “separated” from feelings, loses control over them. The pulse quickens, breathing becomes more difficult. This only spurred fear.
Strong sensations from ice water literally return a person to his body, distract from experiences, and he understands that he can control himself again.
2. Clutch your fists
The best way to cope with the attack of strong excitement or panic would be simple motor activity. No wonder quarrels are advised to leave the room, change the situation or even run a few circles around the house.
But there is not always the opportunity to do it.
If, say, in the subway or any closed room, the excitement is about to grow into panic, remember the physical exercise from the therapist Nicole Opris from Richmond.
Put your hands on your knees if you are sitting, or get them behind your back if you stand. Squeeze your fists with all your might and take a deep breath. Completing the exhalation, slightly loosen your fists. Take another breath and at the end of the exhalation a little more lift your fingers.
Continue to inhale and gradually loosen the grip. Когда кулаки будут уже практически разжаты, с усилием выпрямите пальцы и напрягите их настолько сильно, как сможете. And only after that relax your hands. By this time, you will feel that the tension was asleep.
3. Repeat the mantra "Calm, Hippolytus, calmly"
With an excitement caused https://globalpharmacy24.com/drug/silagra by an important event, Carol Hove, a psychotherapist from Orlando, advises the patients to breathe deep through their nose and exhale through his mouth at least three times. Then slowly say to yourself: "I am safe and I love". For some, a simple phrase is more suitable: "Everything will be fine".
It would be naive to recommend a person experiencing a strong excitement to repeat to himself: "I am calm, I am completely calm".
But if you imagine that these words say a favorite character from children’s cartoons?
Say the voice of Carlson to yourself: “Calmness, only calm!". Or tell me, stroking yourself on the chest: "Calm, Hippolytus, calmly".
4. Let yourself panic
Yes, you were not mistaken. Sometimes the more we resist panic, the more it resists us. Instead, admit that you are very worried, and let yourself worry. Psychotherapist Carol Hower says:
“I know that panic really literally anchors in the place where they are trying to cope with her. But she removes from the anchor and swims past, as soon as we decide to recognize its existence ".
5. Cry more often
Another advice that seems simple only at first glance. The fact is that both panic attacks and strong excitement often arise as the body’s response to a prolonged suppression of feelings and emotions.
If nervousness, tension occurred, is a sure sign that something has accumulated inside us. The stress of the nervous system will only increase. And so that the explosion does not happen, you need to give free rein to tears, cry if tears are full of a sad melody or someone’s words, and not restrain yourself.
6. Close all social networks
We will not talk about obvious things, for example, that a constant comparison with others causes negative feelings and dissatisfaction with oneself. But in those days when you are especially loaded at work or just tired and feel that you can not withstand, it is better not to be distracted by constant stimuli in a mobile phone.
Turn your senses, give rest to both the eyes and the nervous system. The bottom line is not to bring the body to exhaustion.
7. Ask yourself an important question
Planeal and nervousness are always accompanied by the fact that a person leads an endless conversation with himself and begins to worry about everything.
To stop this internal dialogue will help the method that psychologist Karen Wighthead offers. On a small sheet, write only two (maximum three) words about what bothers you. You can even arrange them in the form of a list with dots or circle in circles. Look at them and ask yourself the question:
“This is a fact? It’s true or I think so?"
Very often it turns out that we are 100% sure that we did not even bother to check.
8. Count
This applies to those cases when you need to go through an unpleasant procedure and you feel that the frequency of the pulse and breaths rolls over.
Julia Kolanello offers the following technique: not to squint (so you plunge into the sensations even more), and literally cling to some object from the situation and hold on to it.
Or give yourself the task of counting what came in the field of view: tiles of tiles on the wall, flowers on the window. Or ask yourself a question: who is the doctor like, who his voice resembles?
9. Solve problems as you occur
This is one of the most effective strategies, although the most shock. The author of the book “Help in the Hardcore style” Robert Duff is sure: “Our constant anxiety and anxiety feed on our own habit of avoiding unpleasant things.
If the very thought that you need to do something (go to the doctor or talk to the boss) makes you worry, of course, you will postpone these events to the last, so as not to worry even more.
Although it is quite possible that both the trip to the doctor and the conversation with the boss have every chance to end well. But you don’t know that! Pulling out with the decision, you reinforce the excitement every day, and, therefore, it becomes more difficult to overcome it. Therefore, when you still find yourself in the office of a doctor or boss, at this moment your excitement exceeds all conceivable limits ”.
Try to solve problems at once as they occur.
Go towards fear until he became the size of an elephant. Even if it concerns more serious fears – height or darkness. Each of us has every chance to agree with ourselves:
"I can withstand anything, for 5 minutes".
10. Consult a doctor
And the tenth method – doctors like no other know when you can cope yourself, and when it is better to support the body with effective therapy. If you return control over the excitement on your own, be sure to seek help from a specialist.
