How to deal with anxiety?

This is the 3778th article of Da Yi Xiao Hu

How to deal with anxiety?

Have you ever experienced uneasy emotions at work or in your personal life? Do you remember the most recent one?

Faced with the global COVID-19 pandemic that has lasted for three years, the turbulent international situation, the upcoming graduation season, the various pressures of work and life, etc., we have all been troubled by anxiety to a greater or lesser extent. In psychology, anxiety refers to the worry and concern caused by invisible threats, negative expectations of the future, and an uncertain future. It can also be understood that "negative predictions about the future" cause anxiety.

Let’s get to know anxiety

So the question is, what does this "negative prediction of the future" include? Psychologists believe that it includes the following aspects: First, "anxiety about failure", which often comes from the negative prediction of "not going well" for the future. Second, "anxiety about the unknown", which mainly comes from unpredictable prospects. Third, "anxiety about loss", that is, the worry about losing jobs, positions, money, love, friendship, health and other tangible or intangible things that one values. Anxiety is a very tricky negative emotion. Once it is too much, it will cause many problems. For example, if this emotion cannot be controlled, it will cause trouble to our work and life. Specifically, it will first have a negative impact on thinking. Negative emotions will limit our vision and focus our attention on specific things. Once people fall into anxiety, they can only see bad things, such as problems and risks at work, "catastrophic thinking" such as "their future is dark", and then it is difficult to make correct judgments; secondly, they will lack confidence in action, reduce work efficiency, and avoid new challenges at work due to fear of failure; third, long-term anxiety will have a serious impact on mental health, and there will be problems such as fatigue that is difficult to recover, headaches, and sleep disorders.

Although anxiety can cause us trouble, it is not completely useless. It has both negative and positive sides. People who are good at "taming" anxiety can understand the two sides of this emotion, and then use anxiety in work and life to play a positive role. In general, anxiety has three functions. The first function is the "alarm function". Anxiety can make us aware of problems and risks that are easily overlooked due to busyness; the second function is the "motivation function" that promotes positive actions. Anxiety can arouse enthusiasm for positive actions to a certain extent, and will force oneself to devote oneself to work with double the energy. The third function is the "promotion function". Anxiety can encourage oneself to face challenges and take a courageous step even if it feels risky.

In summary, can we understand that anxiety is not entirely a bad thing? The key lies in how to get along with it. As long as we master the skills and avoid being dominated, we can still "tame" anxiety. Even if we cannot drive anxiety out of our hearts, we can still coexist harmoniously. This is a realistic idea, isn't it?

Self-management strategies to avoid being dominated by uneasy emotions

one

Three elements to control your emotions

(1) When it comes to negative emotions such as anxiety, we must be aware of them, face them directly, and accept them. That is, we must adopt the strategy of “don’t resist, accept them.”

(II) Correct the cause of emotions - "distorted cognition": Many times, negative emotions such as anxiety arise because our cognition is stimulated by events such as pressure and failure. The process of "pressure-distorted cognition-emotion" is completed in an instant. Emotions often occur before we realize it. Therefore, knowledge and training are needed to be aware of it.

(3) Properly "get rid of" stubborn negative emotions: If you feel uneasy, try to shift your attention from the uneasy emotion to other things. By focusing on other things, the "rumination effect" of negative emotions will gradually weaken, and finally you will reach a calm level.

To sum up, the basic strategy for dealing with difficult negative emotions is to strengthen emotional awareness and accept emotions; to correct the distorted cognition behind emotions; and to dispel emotions in a timely manner.

two

Resolve anxiety and turn it into motivation at work

1. Uneasy emotions can strengthen motivation;

(2) When facing anxiety, focusing on the present makes it easier to achieve self-improvement;

(3) Actively deal with anxiety and gradually increase the level of challenge and ability;

(IV) Master the skills to control anxiety and achieve continuous growth.

Finally, anxiety is a necessary emotion in our lives. Don’t treat it as an enemy, but learn to live in harmony with it!

Author: Sang Hong, Party Secretary and President of Changchun Sixth Hospital