Disturbing thoughts haunt you? It's a shame if, at the same time, you yourself understand that anxiety is not worth a damn, but you still continue to think about trifles. Learn to banish these thoughts, otherwise over time it can lead to all sorts of disorders.
Instructions
Step 1
Get distracted. Next time, when small and harmful thoughts creep into your head, claiming special attention for the whole day, just do something. Preferably not mechanical, such as dishwashing. Go for a walk or just leave the room or study you are in for a while.
Step 2
Abstract yourself. If the thought still haunts you, imagine your situation as if from the outside, look at yourself and at everything that is happening around you. This helps to soberly assess the situation and stop the excitement and anxiety, which can grow with renewed vigor over time. Looking at the situation through the eyes of an outside observer, you will see how little cause for concern can sometimes be.
Step 3
Imagine that you have picked up an invisible eraser and simply erase those events that haunt you. Instead of a "blank spot", imagine the outcome of events that you consider necessary. If someone offended you - answer as they were ashamed to answer then. If you have fallen into a puddle, "erase" this moment completely, and instead "draw" a thunderous ovation of recognition, as if you were presented with an Oscar, and so on.
Step 4
If worries about trifles come back again and again, try to "scare" them away. There are several similar techniques. For example, you are in the shower and hum quietly to yourself. If a harmful thought has crept into your head, sharply raise your tone. Or, as soon as another trifle alarm comes to you, quit your business and start pumping abs or push-ups. Of course, such a defensive reaction would only be appropriate at home.
Step 5
Do you have anxious thoughts at work? Hang a “calming” sign on your wall or desktop. For example, "Everything is fine with you, but it will be even better", "Spread your eyebrows and smile" and draw a funny face. Or just write the word "Enough!" In large letters. As a reward for self-control, spend the rest of the day in an unusual way: go to a cafe you've never been to, or to a performance you have long wanted to see.
