Unusual road to relieve stress and anxiety

What if I could reduce stress? anxiety When dealing with difficult life Change how to think about the problem Does it cause those negative emotions?

Sometimes the tasks are inevitable, but there are a series of questions drawn out of psychological discipline. Cognitive reconstructionthat Is shown in Reduce anxiety, manage stress, and actively change attitudes.

Several problems are really bad, but how to think about the problem often affects your emotional reactions (such as the anxiety you experience). 。

For example, let’s say that you do not spend enough time to assign your work and hand a sloppy job. It may be healthy to experience some anxiety in that situation, but if you are always worried about it and have a problem SleepProbably worse than improving the situation.

The ideal is that you have enough anxiety to make yourself motivated, but not so much. It will be a obstacle for you.

The checklist of the following questions is designed to help reconsider unpleasant situations.

Remember it You may want to ask for the help of an expert If the situation is particularly difficult, or if you do not think you can handle it yourself.

1. What is one way to summarize the problem?

A brief summary of the problem can reduce the trend disaster (It’s when you’re absorbed in how bad the situation is, but you’re absorbed in the worst results).

For example, you can summarize such recent battles. “My partner hasn’t talked to me after we have a big discussion. I’m afraid that they might leave me.”

2. What is another (potentially useful) method to see your problem?

It’s easy for a pin to stick to a specific explanation of a problem that is completely responsible for himself and others. However, almost all situations are enough to have multiple causes and multiple potential results.

In particular, considering the explanation and results of more productive alternatives, it can reduce worries and fear.

For example, perhaps you were originally watching your partner through this lens.

After examining another potential way to see the problem, you may assemble it like this: “My partner may also feel uneasy about our discussions. To take a little space to reflect what was said, we better understand each other’s perspective. We can start thinking about what we want to strengthen our relationship. “

3. What do you say to a friend in the same situation as you?

When a friend tells you about the mistakes they committed, you may be able to understand and find something positive as much as possible. But many people can’t afford to buy this in the same way Generosity To them themselves.

Our inner critics are often strict, judging, and can immediately see the worst in our actions. This approach is often counterproductive. By approaching your problem as if you are advising your friends, you can find a more kind and powerful view to the situation.

for example, “The difference in opinion is normal, and it can happen in the best relationship. When I talk about my partner and I am a good thing, we are wonderful together. Please be sure to convey the reason. “

If you need additional help in this step, we recommend that you try our tools Practice of self -compassion。

4. How did you overcome it last time when you face similar or similar difficulties?

When you get involved in the problem, you tend to forget what you have achieved in the past. We all have the experience of overcoming adversity and finding a solution to the problem that seems to be over us.

It is very necessary to remember the moment of these successes Confidence Now, by helping you to identify your previous strategy, boost when you are now confronting something difficult.

for example, “My partner and I have had a bad discussion before, but we ended up solving it all the time. Last time we have space to think about what is wrong with each other. We spent a day to provide. stress About work. It may be a good idea to do it again. “

5. What are the elements of the current situation that cannot be changed?

All situations are a combination of what you can change and what you can’t. By identifying things that cannot be controlled, there is nothing you can do to affect a part of the situation, so you can let go of your worries and negatives.

For example, in this situation, you may remember yourself: “Because it’s the past, I can’t change what I said.”

6. What is the current situation that can be changed?

What are you focusing on can Controls can clarify your efforts to improve the situation.

For example, in this situation, you may tell yourself this. “I can do it apologize The next time we speak, we give my partner a space to explain their perspectives, including honest conversations about what happened. “

7. Do you have other advantages or opportunities that your problem may bring?

Many negative events have silver lining and provide some opportunities for growth.

Recognizing the advantages of difficult situations will make it easier to endure. It’s not always easy, but if you find a positive possibility of the problem, you may quickly change it.

For example, in this situation, you may tell yourself this. “Solving our discussions is a chance to foster the courage to confront difficult situations and compassion, and that is also a chance to improve the discussion with each other.”

Therefore, if you are experiencing negative emotions that you are struggling to work, you may benefit from cognitive reconstruction.

Due to all problems and difficulties, we have some options for how we respond. It is often possible Reduce our negative emotions and find the propulsion of positive actions By reconstructing how to display the problem at hand.

It’s not easy, but considering the potential benefits, it may be worth trying.

This post is also displayed in ClearerThink.org.

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