Избавиться от любой тревоги самостоятельно: обзор лучших психотерапевтических методов

How to overcome any anxiety on your own. Step 1: Reduce high-intensity anxiety (8-10) to moderate levels (4-7): relieve an acute, severe attack of anxiety - "CALM DOWN" Step 2: Work with moderate-intensity anxiety (4-7): work with anxious thoughts - make your thinking rational, adequate, and most realistically reflective of the surrounding reality Step 3: Work with low-intensity anxiety (1-3) - after a strong mastery of steps 1 and 2, develop the resource of positive thinking and positive emotions 00:00 Introduction 01:53 STEP 1: CALM DOWN, REDUCE SEVERE ANXIETY (FROM 8 TO 10 POINTS) TO 7 04:40 Technique 1: understand that I am currently anxious: treat it with criticism, notice it 04:53 Technique 2: work with the fear of anxiety 08:17 Technique 3: "imagine yourself in "In a safe place" - create an image in your mind of "me without anxiety": an image of yourself as strong or cheerful, or an image of yourself as calm (peaceful), and recreate it, remembering it as an alternative, a model into which you can emotionally transition. Create a catalog of non-anxious images outside of an anxiety attack and use them during an attack. 10:45 Technique 4: Focusing on the present moment 14:08 Why are you an anxious person? Real Causes 19:02 STEP 2: WORKING WITH ANXIETY THOUGHTS (WORKING WITH MODERATE-INTENSITY ANXIETY FROM 4 TO 7) 19:04 1. Recognize anxiety: understand the SITUATION that caused the anxiety (the cause), what anxious THOUGHTS are behind it (formulate them), and understand how I ACTION under the influence of anxiety. 21:34 2. WORKING WITH THOUGHTS 22:05 Checking the adequacy of a negative thought – is it justified or not? How truthfully and accurately does it reflect reality? 2.1. COGNITIVE RESTRUCTURING METHOD 22:37 13 questions to check the validity of negative thoughts: 1. What evidence is in favor? What evidence is against? 2. Are other explanations possible? 3. What would someone else think in a similar situation? 4. What advantages and disadvantages does this way of thinking give me? 5. Are my thoughts based on how I feel or on actual events? 6. What logical errors do I make? 7. Am I forgetting important facts and overestimating the significance of small details? 8. Am I thinking in extreme categories – all or nothing? 9. Am I considering questions that cannot be answered? 10. Am I holding myself to higher standards than I do others? 11. Am I overestimating the likelihood of a certain event happening? 12. If what I fear so much were to happen, what would be so terrible about it? 13. Am I taking responsibility for things I cannot control? 23:49 An example of cognitive restructuring for OCD 32:13 If the negative thought turns out to be adequate and justified: we use 2.2 PROBLEM-SOLVING STRATEGY 1) Brainstorm: come up with as many possible solutions to the problem as possible 2) Choose the best option using the decision-making grid 3) Break your path from the start to the finish into small steps 4) Take one step at a time – act until you reach your goal 35:42 2.3. CATASTROPHIC SCENARIO The goal of the method: to develop tolerance for anxiety, stop fearing it, and learn to tolerate it better, as well as prepare a clear Plan B so that you are realistically prepared if your fears come true. Ready is armed 40:26 2.4. Eliminating Avoidance: Create a hierarchy of anxious situations from mildest to most severe and eliminate avoidance step by step. 43:07 STEP 3: WORKING WITH THE REMAININGS OF MILD ANXIETY (1-3): DEVELOPING A RESOURCE OF POSITIVE THINKING 48:27 Exercise 1: Notice and appreciate your strengths and successes 50:15 Exercise 2: Making wishes (provides a key and access to our needs) 52:57 Exercise 3: Replacing negative expectations of the future with positive ones 54:04 Exercise 4: Replacing negative deep-seated beliefs with positive ones "The subconscious can do anything!" John Kehoe - https://www.litres.ru/dzhon-keho/pods... ____________________________________________ I invite you to my second channel on Vimeo: https://vimeo.com/strl If my videos were helpful to you and you want to thank me, you can make a donation: 1. https://donatepay.ru/don/streletskaya 2. Yandex wallet: 410014011220528 3. Bitcoin: 14WckknYyqmewLgyQ1Vnvt52arURkqryQ2 4.   / strelochka