No need to worry… How do you protect yourself from the “disease of the times”?
1 in 4 people suffer from excessive anxiety (anxiety). That is, the feeling of anxiety during his daily life is not fleeting, but rather dominates his thoughts and behaviors. Some of them deal with this condition silently, and some of them try to overcome it using unhealthy methods, such as overeating, smoking, or taking alcohol and sedative medications.
It is as if anxiety has become a reality that must be lived with, especially as the modern lifestyle entrenches it more and more and turns it into a “disease of the times.” From the power of technology, to social media invading human brains, through the flood of news and information around the clock, and not ending with the pressures of daily life.
Modern lifestyle and technology instill feelings of anxiety (Reuters)
Clinical psychologist Pascal Nakhle pointed out that “the pursuit of the best results in more anxiety,” explaining to Asharq Al-Awsat that people in this time have become more demanding. That is, they want to own a lot; From family and children to a good job and high salary. Also, “their expectations of themselves and the expectations of others of them place them in the face of greater anxiety,” according to Nakhleh.
Thoughts that fuel anxiety and others that combat it
In addition to the pressures of daily life, financial responsibilities, and the challenges of the age of speed, the psychologist enumerates thinking patterns that can cause or exacerbate anxiety:
* Realism instead of “black and white” thinking
Anxious people tend to believe that all circumstances surrounding them are either black or white, and that there is no room for compromise in their lives. Nakhla explains that this type of thinking translates into conclusions such as: “I am the best” or “I am the most unsuccessful.” That is, a person looks at his situation and capabilities in an extreme way.
The alternative to this type of thinking is to focus on realistic expectations and setting goals that can be achieved. It is important to be convinced that success and idealism are not always inevitable, and that failure is legitimate.
Black and white thinking or extreme thinking may lead to more anxiety (AFP)
* Confrontation instead of avoidance
Among the behaviors that exacerbate anxiety is avoiding confrontation with people, places, or situations that arouse this anxiety. An anxious person believes that in this way he is protecting himself, but the reality is different. In this context, Nakhla asserts that “avoiding activities and commitments and postponing responsibilities that cause anxiety has a snowball effect; That is, it turns anxiety into a chronic medical condition.”
The solution lies in gradually starting to confront these fears and deal with them, instead of evading and avoiding them. Responsibilities should not be accumulated, but priorities should be organized and dates for their completion should be set.
Pascal Nakhleh, clinical psychologist and founder of PEN Consultancy for mental health services (Middle East)
* Positivity instead of catastrophic thinking
The anxious personality is characterized by its insistence that all the following possibilities and scenarios are catastrophic. She exaggerates the event, whatever it is, and underestimates her ability to deal with it and bear it.
In the face of these imaginary and unrealistic threats, Nakhla advises avoiding ruminating on negative thoughts and distracting oneself from them by replacing them with positive ones. This happens by training the brain to stick to the present moment and not invent negative future scenarios.
* Trust instead of looking for encouragement from others
Anxious people are constantly searching for approval, seeking and seeking other people’s opinions of them. In the face of this dilemma, self-confidence and self-belief must be strengthened instead of appeasing others and waiting for their judgment.
Another characteristic of anxious people is that they resort to Internet search engines whenever they suffer from pain or a health emergency. This behavior is not recommended in the long term, but rather should be replaced by consulting a doctor.
Training the brain to use positivity instead of catastrophic thinking is one of the basics of treating anxiety (Reuters)
* Drawing red lines instead of allowing them to be crossed
The psychologist warns of the danger of allowing boundaries to be crossed, which will inevitably cause an increase in anxiety levels. Nakhla explains: “If a person is unable to draw boundaries and red lines for his personal and professional life, this will inevitably drown him in anxiety.”
The path to the solution begins with taking care of oneself, according to Nakhleh, and avoiding mingling with people who drain our energy, exceed the limits of our inner peace, and disturb our comfort. “We must get used to saying ‘no’ to whoever annoys us or to what we are unwilling to do,” Nakhla stresses.
It is necessary to draw red lines in personal and professional life (Reuters)
* Be kind to yourself instead of flogging yourself
“Among people are those who underestimate a positive comment they receive and do not enjoy a compliment they receive, and this is definitely an anxious person,” Nakhla says. Those who focus exclusively on their mistakes and do not give themselves the opportunity to celebrate their small achievements do not help themselves get out of the cocoon of anxiety. They also tend to talk to themselves in negative language and in harsh terms: “I am a failure and I will not get this job.” “I am not beautiful and everyone I see on social media is more beautiful than me.” “He did not respond to me. He is definitely angry with me.” These are some of these. Examples of self-flagellation with destructive thoughts and jumping to negative conclusions. The solution here lies in treating oneself gently, reassuring it, and changing destructive expressions with constructive ones.
Psychologists advise staying away from negative language and destructive phrases when describing oneself (Reuters)
Practical methods to relieve anxiety
To confront the involuntary thoughts and actions that fuel feelings of anxiety, it is possible to resort to simple and accessible methods that may help alleviate and control it.
Nakhla advises first of all not to be afraid to call anxiety by its name and not to ignore the thoughts that fuel it. She adds that “awareness of its causes and the will to deal with them help in getting rid of it,” but she explains that “if the causes of anxiety are biological and beyond a person’s control, it is necessary to resort to a therapist.”
One way towards a solution is to name anxiety and identify its causes (Reuters)
Turning to easy and practical solutions, Nakhleh enumerated regular exercise, walking in nature, and breathing and meditation exercises that have become available on phone applications, in addition to eating healthy meals, reducing caffeine, sugars and alcohol, and sleeping sufficient hours, taking into account turning off the phone and electronics an hour before. sleep. The most important thing remains not to resort to sedative medications and consider them the easiest methods, before consulting the treating specialist.
2024-02-17 11:33:24
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