We already talked about sleep anxieties, now turn to worries about
of life. “What if” questions related to work, money, friends, family and health,
can torment all night — and usually have to do with a particular problem or situation
To deal with this, set yourself up to fifteen minutes as “time for
anxiety “- another time interval during the day when you can streamline thoughts (so
how “time for reflection” was allocated. If the skeptical inner voice will start
whisper: “Another fifteen minutes a day – are you crazy?” – ignore him. On
For a second step away from the specific situation and think how reckless it was
would be the intention to give up what has a positive effect on your life, only
because you can not spend a little time. Once you understand how
it’s absurd, you can proceed to the task that we have prepared for you.
♦ Find a calm place where no one will disturb and make a list of your own
big alarms, for example, “What if I can’t pay my bills for this month?” or “What,
if they cut me down? ”
♦ Ask yourself: “Is this alarm justified?” If the answer is no, delete
Thread this item from the list. Why waste precious time on what will not happen?
However, if the answer is yes, go to the next step.
♦ What can you do? For example, if you’re worried about not being able to
pay bills for the month, could you call the company and ask for a repayment plan
payments? Or organize your budget in such a way as to know exactly how many
and how much do you spend? Could you call the bank and ask for advice? Or
to borrow from relatives?
♦ Select the option that seems most reliable, and break it into
separate, smaller steps, for example: “At 9 in the morning call the company. Ask what
payment options are offered. Then deal with finances, with the arrival and distribution of
house. Find out how much I have left on the account until the end of the month. ” If before you will
to lay such records, it would not be so terrible to face their problem. By assigning
for this special time, you are pushing yourself to act, not
postpone the solution to the problem the next day
♦ Then describe the circumstances that could prevent the realization of this idea,
For example: “What if the company does not give me a deferment of payments?” – think up how
get around the problem. Is there something you can do without this month to pay
score? Could you combine this option with others and extend the payment deadline
– or ask someone to lend you?
♦ When fifteen minutes expire, go back to your business and no longer think about
alarms. It is necessary to be strict (oh) with respect to oneself – and to keep to the schedule, postponing
alarms for their allotted time. Now you have a plan, and you are ready to begin
action. And don’t endlessly go back to your “what if?” – this has nothing to do with
leads If, going to bed, you start thinking about what excites you, remind yourself that
You can think about it or otherwise evaluate this idea in the near future “for anxiety.”
♦ If during the day you come up with thoughts that can be useful, do not
hive from them: write down in a notebook to look into it in the next fifteen
nuty break. Once recorded, again focus on what you should have done.
The process of writing your thoughts about solving a problem will ease its severity –
and help you feel that the situation is under control. You will probably find that
it will take time for anxiety: as long as you do not allow yourself to think about small issues
blame, they lose relevance.
Now is not the time
Set a hard and fast rule: next time, if negative thoughts spin into
head at the time of going to bed, tell yourself: “Now is not the time.” The bed is intended for
sleep, not for traumatic thinking.
Whenever you catch yourself feeling stressed or anxious, tell me
that you’ll return to anxiety at a special time, – and immediately
concentrate on your current tasks. Be strict to yourself, postponing for anxiety
ny thoughts; Do not allow your mind to look into these time-limited zones. You
it has become a habit to come back again and again to what is fraught with stress; postponing
Similar thoughts for later, you are developing a new healthy habit.
THOUGHTS THAT NEED TO CAPTURE WITH YOURSELF
♦ Resisting anxiety and stress in daytime will prevent them
intervene at night.
♦ Be strict with yourself, observing the limits of day and night; restrict
anxiety and stress, giving them special time during the day.
♦ By actively managing stress, you involuntarily reduce it.