1: Choose a time to worry.

Trouble is like a goldfish. If you put it in the fish tank, it will grow. So by limiting the time you allow yourself to worry, your worries will become smaller and less likely to take up your entire day.

For example, find a 30-minute time period - it can be after lunch or dinner - and designate this time as your "anxiety time". Just like in class, go there on time. It doesn’t matter whether you are anxious or worried, who worries about anything, as long as you limit your time.

But it is best not to do it before going to bed. Not only will it be difficult to fall asleep, but you will also have nightmares, which will affect your life the next day.

If you are anxious and disobedient and slip out outside the designated time, you can ask yourself, "What can I do now?"

If you are worried that you have forgotten to pay your boss back, just Check whether there is enough in WeChat. If it is enough, return it. If it is not enough, just write it down and start funding later. If you have just had an argument with your boyfriend and you are worried about hurting his heart, apologize immediately or say something warm.

But if you are worried that you will die alone, or that your child will be injured by the principal, or that you will develop Alzheimer's disease tomorrow, there is nothing you can do but accept your fate.

Sometimes, when you start preparing to give yourself an "anxiety class", you have forgotten the things that worry you, or you no longer think much of them, and your attention has shifted. This is the best kind of procrastination, because if you procrastinate, you don’t have to do the task. So, who says procrastination can’t be dealt with alone? Chronic procrastination also has its uses.

If I just can’t push the thing I’m worried about now to that time, then I’ll keep it first and “take care of it as it comes”,

Leave the worry few minutes.

The key to setting anxiety time is not to suppress anxiety and prevent it from happening, but to control worry and shout at it so that it will not overflow and destroy the Dragon King Temple. "future".

2: Try non-anxiety behaviors

Some friends are always leisurely and contented in life, accepting the situation and would rather bend than bend.

But such friends may also have some problems - they have no plans, are "casual" and sometimes become more impulsive, but anxiety is not their problem.

Maybe when sending an email, you clicked "Send" several times, but you are worried that it was not sent, or you haven't received your boyfriend's message for three hours, and you are worried that he is dead. You can ask those who usually don't like it. Friends who care too much, what will they do in this situation.

We do what those who are not anxious do. Trying non-anxiety behaviors forces you to try a more flexible way of thinking and acting.

If you don’t receive any message from the other party throughout the whole day, and then you decide to send the other party a text message even though you have been worried about it all day, you will find that your worry has no effect. His safety is in danger, but in fact, he is safe all day long, and he may live a calmer life than you.

3: Think of the worst-case scenario.

This is like a chainsaw.

Of course, it's not suitable for the faint of heart, but it can solve difficult problems.

To free yourself from “what if” worries, imagine the worst-case scenario. Draw a vivid, detailed picture of what you're afraid of, like the scariest scene in a horror movie.

If you are worried that you will die alone, imagine staying in a shabby nursing home with no one you know around during the Chinese New Year.

If you are worried that you will be penniless and miserable for the rest of your life, then imagine yourself lying on the subway, looking at other people's shiny leather shoes, and wondering about your wrinkled face.

If you are worried about getting sick when you get old, don’t just imagine the moment you are diagnosed with a serious illness, with several doctors surrounding you and you lying motionless on the bed; and the worse that will follow. ending.

Picture it in your mind as vividly and emotionally as you can, then sit down with the disgusting emotion for five minutes. Set a timer and don’t send guests off until the designated time. Then do it again, again and again.