Some “contamination” of anxiety and worry is inevitable if you find yourself in the right atmosphere. During the flu and cold season, doctors recommend a number of preventive measures to reduce the risk of infection. It’s the same with anxiety: if you follow the recommendations of psychological hygiene, you can protect yourself from sinking into an anxious state.

How to Help Yourself in a Personal Conversation

• Remember that thoughts aren’t always facts. Our heads are full of beliefs, emotional judgments, and fantasies. Remember to ask yourself: “What evidence do I have that things are the way they are?”, “Why did I decide so?”
• If your interlocutor is anxious, they will tend to reason along the lines of, “What if things happen…” This is an anxious circle of thinking. Don’t pick it up, don’t get involved, and don’t join in. Try to bring your interlocutor back to the facts. Spell out what you can and cannot influence. Being aware of what is in your area of control is a useful cure for “What if this happens…”.
• If you feel that you are “infected,” don’t blame or shame yourself. Especially if the person you’re talking to is someone close to you. It’s easy to “catch” someone else’s experiences and take them on. Remind yourself, “It’s not my feelings, I feel someone else’s anxiety”.
• Try to look at the situation from the outside, as a problem that needs to be solved.
• When you come to a decision, a plan of action – be sure to write it down. Written clarification allows you to look at anxiety from the outside, to be more rational.

How to Help Yourself When “Everyone Around You Is Anxious”

• Don’t connect with the crowd. You have the right to think and think differently. You may have completely different thoughts and a different view of what’s going on in your head. That’s okay.
• Limit your sources of information if you are “infected” by the information field. Keep a few sources and cut back on the time you spend watching that news. But don’t try to get rid of all sources you used to use. You can still watch movies, play online slots real money Canada, and follow your favorite bloggers.
• Write down your thoughts and feelings. This way you will organize yourself the necessary view from the outside and be able to analyze the situation and your thinking.
• Try not to be under stress for a long time: switch, distract yourself, at least for a while. Refer to your positive experience: remember how you used to cope with anxiety.

Take care of yourself first. It’s hard to help others not to be anxious when you yourself are very anxious. Rely on facts, not emotional judgments. Remember your successful experiences with stress and use them to reduce anxiety.

How to Discreetly Relieve Anxiety and Tension Anywhere?

Think back to the last time you felt as calm and confident as possible. What was that situation? Where were you? Who and what was around you? Think back and live, feel that state.

Your brain doesn’t distinguish between fantasy and reality, so it will believe that you are there again. Thanks to this, you will calm down.

And to enter the resource state of calm more quickly in the future, you can anchor it. Associate the memory with a trigger-something that will always be at hand. This can be any object, visual or auditory image, word, sound, or movement. Repeat the memory-trigger-emphasis connection, and soon you won’t need to make much effort to feel calm. It will be enough to address the trigger. It can be a clap of the hands, a mental “stop,” a photograph, a figurine, a recording of water noise or the sounds of the forest – anything you can quickly turn to.

If you’re close to creativity, you can relieve your anxiety with art therapy techniques – sketching that image. No matter how similar or detailed, the main thing is to “crystallize” in the image what you felt.

Try different techniques and choose the one that suits you best. Maybe it will be one technique or a couple of techniques. The main thing is to always remember that you have them at your fingertips. And that it helps you.