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如何把不可避免的焦虑最小化-给力心理
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如何把不可避免的焦虑最小化

如何把不可避免的焦虑最小化
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发表时间:2015-05-25 10:46:58 284 0 0

如何把不可避免的焦虑最小化?不要试图预见那些未来可能出现的问题,更不要试着去想象那些根本不可能出现的事情。你要做的,就是保持阳光的心态。——本杰明富兰克林

如果我做的准备不够好,我当然会感到焦虑。——海尔·吉布塞拉西

身体不住地颤抖,手心开始冒汗,坐立不安,手足无措,你内心的平静已经消失殆尽,你无法阻止你的淡定不停地从窗外流出。这个时候的你,状态糟糕极了。

一个你绝不想见到的老朋友——焦虑——回来了。

因为那些令你焦虑的时刻到来了,无论是你学校的课堂陈述,还是工作会议报告,总之,你害怕面对它们。

那么,请想一想,这些时候你都是怎么做的呢?

是不断地退缩,还是毫不犹豫地取消?或者,只是马马虎虎对付一下,随便结果怎样?当然,这几种可能我都经历过。但是,近几年来我已经做了很多的事情,培养了一个又一个良好的习惯,它们帮助我最小化焦虑症状,甚至是避免焦虑。

下面就是我培养的习惯,或许会帮到你:

1、尽可能的多做准备

很明显地,相对于在事情的最后一刻才做准备——从没试过要将事情办得很漂亮——马马虎虎的凑合过去,做了周全的准备你才会有个漂亮的成功,而且,这两者是有很大的区别的。

把事情办得漂亮,你将会更加肯定你自己,而且面对以后想要做的事情会更加轻松对待。

如果你即将有一个很重要的会议,尽可能的在家多做准备,才会知道可能发生的各种事情。如果你即将有一个约会,你最好准备2—3个有趣的话题或者问题,以防在约会的途中突然冷场。如果你即将有一个工作面试,那么想出一些面试官可能会问你的问题,并且最好实现准备比较好的答案。

2、放慢你的速度,深呼吸

在进入会让你焦虑的场所的时候,给自己几分钟,让自己平静下来。慢慢地走向会晤场地,其实你可以更慢一点,如果有需要的话,停下来静静地站一分钟。

然后,深呼吸,做一个比平时更深的呼吸。确保的你的呼吸深入了你的丹田,而不是你的胸腔(这恰好是很多的人为什么会感到压力和焦虑的原因)。

你所有的注意力只关注于你的一呼一吸之间。这一分钟或者两分钟的深呼吸会让你冷静下来,让你回归你的思维水准。而且,这种超凡的集中力会让你只关注于当前的情况,而不是担心什么以后或者将来可能发生的问题,从而不那么焦虑。

3、假想出一种融洽的关系

如果需要到某一种社交场合,可是即使你已经开始慢下来,做了深呼吸还不能缓解你的焦虑的话,那么,我还有另外一个很好的方法——想象对方跟你交情不错。这个方法对我特别有用,尤其是当我一个人赴约的时候。当然,这个方法同样适用于其它的社交场合。

也就是说,当你想要与某人会面的时候,你想象着个人其实是最好的朋友。

然后你就会然自然而然的开始变得轻松,自信,拥有舒适的情感状态和自得的心态。具备这样的心态的时候,你们的谈话将会变得越来越自然、并且不需要太多的深思熟虑,就像真的是跟你的朋友在一起一样。

这是过去七年以来,对我来说特别有效、特别有用的方法。

4、暗示自己现在很兴奋

如果你已经试过了上面所说的所有的方法,但是仍然不能缓解你的焦虑的话,那么你试着去改变你的思维方式——也就是说将你的焦虑转换成另外一种可以帮助你的正能量。

当你的紧张开始爆棚,告诉你自己其实你很期待这次会面、演讲等。这个可以改变你的内心的视角,而且这个可以帮助你在短时间内激发热情和信心。

因此,你去赴约的时候,可以有一个如此有益的思维模式和精神状态,让你在很短的时间内把你的焦虑转换成了很有帮助的正能量。也因此,你将会变得更加的放松,更加能够集中于你需要办的事情。

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