КАК ПЕРЕСТАТЬ БЕСПОКОИТЬСЯ: ГТР Ч.2. Лечение генерализованного тревожного расстройства

Part 1 about GAD is available at    • ГТР ч.1: ПОСТОЯННОЕ БЕСПОКОЙСТВО ПО ЖИЗНИ ...   00:00 Introduction PART I: "How to Cope with Anxiety During Real Problems?" 01:40 Step 1: "Changing Your Attitude to Anxiety" 03:42 Step 2: "Acquiring Problem-Solving Skills" 06:46 (reminder) "How to Solve Problems?" 06:54 Step 3: "Conceiving a Catastrophic Scenario" PART II: "Changing the Foundation of Your Psychology During Periods Without Real Problems" 11:18 Changing the Foundation of Your Psychology 16:06 How Listening to Your Needs Helps Us 17:36 Why Don't People Without GAD Worry Between Real Problems? 19:14 Why Is It Important to Change the Foundation of Your Psychology? Treatment of GAD (Generalized Anxiety Disorder) The goal of treatment is not to analyze the content of anxiety, but to eliminate ANXIETY ITSELF, i.e., the process of worrying. The treatment is divided into two major parts: PART I: Learning to effectively manage worry and anxiety during distressing events and real-life problems PART II: Changing the foundation of the psyche: deep-seated beliefs about yourself, the world, and people, attitudes toward mistakes, and learning to live from a place of "want," not from a sense of obligation. PART I: Learning to Use Anxiety Correctly 1. Awareness of anxiety. What it is, why it arises, its essence, and mechanisms. 2. Anxiety awareness training. Learn to personally monitor your anxiety. Quickly notice it when it arises. Make a list of situations in which it occurs. Write down the thoughts that worry you, what makes you worry. The goal: learn not to completely immerse yourself in it without criticism, but to notice it from a distance so you can escape it. 3. Problem-Solving Strategy The main method for coping with life's difficulties! See the table in the video. The essence of the method: eliminates emotional and cognitive avoidance of anxiety, removes the fear of anxiety, and trains you to think through problems to the end. It teaches you to distinguish significant problems from insignificant ones. If the problem turns out to be a habit, an insignificant trifle, you need to train yourself to distract yourself from worrying. If the problem is real and at least somewhat significant, you solve it. This is very important! You transform mental attempts to solve the problem into action. The main thing is to eliminate mental attempts to solve problems combined with inaction. 4. Catastrophic Scenario. The goal of the catastrophic scenario is to overcome the unpleasant fear of worry and anxiety. Break free from the shackles of the enslaving fear of anxiety. It changes the anxiety equation. By answering questions like "what's the worst that could happen in this situation" and "what are the worst possible consequences of this situation," you're breaking down superficial thoughts like "what if," and thinking your fears through to the end. By answering questions like "what can I do in this situation" and "how will I cope," you're seeking resources to cope with your problems. PART II. Changing the Foundation of Your Psychology 1. Changing your deepest beliefs about yourself, the world, and people. 2. Changing your attitude toward anxiety, mistakes, and uncertainty. 3. Learning to listen to your needs and begin to live not out of a sense of duty, but out of "I want to." Important: LISTEN TO YOURSELF, LISTEN ONLY TO YOURSELF, LISTEN TO YOUR NEEDS. NO ONE KNOWS what's right and what's wrong. There's no right way. Every choice has its advantages. You need to learn to ENJOY YOUR MISTAKES. "I must and can make mistakes, because everyone makes mistakes; it's a normal part of life and the only way to learn something new." Attitude toward problems: I don't know what to do, and that's okay! And I have to tolerate it. A problem can be long-term. My goal isn't to solve it as quickly as possible, but to find the right solution. I can wait until the solution presents itself. I will calmly and boldly seek out the right information like a researcher. I will be patient. Making mistakes is okay. Your main motto: "It doesn't matter whether it's right or wrong, the main thing is that I AM MYSELF, and I do it the way I want!" Metacognition regarding worry: Your worry doesn't help you solve problems better; on the contrary, it only makes you tired and prevents you from identifying real dangers. Therefore, you can get rid of it without regret. It doesn't make you more motivated, it doesn't make you responsible, or clear-headed. It's not a positive personality trait, but a disease. Treating anxiety with joy is a new crisis; it will lead you to growth. Rest, be more selfish. Be simpler. ____________________________________________ 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