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Как избавиться от чувства тревожности? - B-test

Как избавиться от чувства тревожности?

12.08.2014

Полного счастья нет с тревогой;
полное счастье покойно, как море во время летней тишины.
Александр Герцен
 
Чувство тревоги присуще каждому человеку. Адекватной тревожностью я бы назвала такой случай:  девушка идет по безлюдному переулку, старается пройти как можно быстрее и при этом чувствует внутреннее напряжение. Темный переулок - это достаточно опасное место и как только она попадет на освещённую улицу с большим количеством прохожих, то пойдет дальше спокойно и расслаблено. 
 
Но существует иное состояние, не имеющее под собой особых оснований – псевдо тревога или тревожные мысли. Предметом регулярных переживаний и опасений может стать что угодно: боязнь потерять работу или любимого человека, провалить важное собеседование, оказаться в кругу новых незнакомых людей, говорить на публике, сильно заболеть и т.д.
 
Тревожность — индивидуальная психологическая особенность, проявляющаяся в склонности человека часто переживать сильную тревогу по относительно малым поводам.
Эта отрицательно окрашенная эмоция негативно влияет на человека, как психологически, так и физически. Постоянная тревога делает человека слабым перед болезнями и стрессовыми ситуациями. Следующий этап - страх и паника, запущенная стадия – фобия.
 
Чувство тревоги и страха повышается при беременности. На протяжении беременности женщину сопровождает чувство ответственности и тревожности за новую жизнь внутри. Гормональная перестройка в организме – одна из главных причин такого состояния. Помимо этого оказывают влияние отношения в семье, предыдущий опыт, рассказы подруг, медицинская информация и т.д. Присутствует чувство неопределенности и уязвимости.
 
Для того чтобы избавиться от тревожности психологи предлагают множество методов.
Вот одно упражнение, которое помогает прийти в себя, трезво оценить масштаб проблемы:
1. Взять лист бумаги и написать то, что вас беспокоит на данный момент.                                                
2. Ответить на вопрос: какова вероятность, то это произойдет (в %).
3. Представить, что это случилось.
4. Записать варианты решений проблемы.
5. Принять решение и быть готовым к действию.
 
На одном из тренингов в Алматы была рекомендована техника раскрашивания мандалы, и я бы хотела ей поделиться.

Мандала - сакральное схематическое изображение либо конструкция, используемая в буддийских и индуистских религиозных практиках.
 


Не буду вдаваться в подробности, что символизирует этот геометрический символ – смысл не в этом. Раскрашивая мандалы можно «отпустить» ситуацию и избавиться от тревожности по тому или иному поводу. Для этого не обязательно пользоваться сложными конструкциями и материалами. Все очень доступно – цветные карандаши/краски и распечатанная мандала на бумаге формата А4/А3.
  
                                
 
 
Как это делается:
Распечатываем 4 разные картинки и на одной из них пишем причину тревожности. Начинаем зеркально раскрашивать  3 из них, интуитивно выбирая цвета. Желательно чтобы цветов было как можно больше. Раскрашивать нужно изнутри наружу. Последняя мандала, на которой написана проблема, раскрашивается наоборот - снаружи внутрь. Сие произведение искусства нужно вывесить на видное место в доме на 3 недели. По истечении этого срока проблема должна решиться.  
 
Из книг по доступной психологии можно выделить:
1. Автор: Дейл Карнеги «Как перестать беспокоиться и начать жить»
2. Автор: Дмитрий Ковпак «Как избавится от тревоги и страха»
 
                               
 
Дополнительными помощниками в борьбе с беспокойством на физическом уровне могут стать: дыхательные упражнения, водные процедуры и СПА, травяные чаи.
 
Будьте спокойны и счастливы!  



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