Hello, friends.
Today you will learn how to stop worrying and also overthinking yourself. I already wrote about how to stop being nervous, the tips from that article will help you not only understand how not to be nervous, but also how to finally not worry about anything. But today, in a new article, I will consider the experience from the point of view of overthinking myself. By understanding how to put this mechanism of your psyche under control, you can greatly improve your life and not worry about trifles.
What does “wind up” mean?
When thinking about how to stop thinking bad thoughts about themselves, women often manage to transfer feelings of anxiety to the people around them. Wrapping up is a person’s assumptions about a topic about which there is insufficient information or no information at all. The surprising thing is that a woman truly believes in such fantasies, experiences and experiences some feelings. People often build their lives on their basis and change their worldview.
Example
This example from the category of “don’t cheat” is more understandable than the previous one.
My husband is late from work. And the wife sits and thinks that he is with his mistress. Why such a thought? From self-doubt. The wife is afraid of losing her soul mate, and she lacks confidence. So she begins to think that her dear husband has found a replacement for her.
Then he comes home, his wife starts a scandal. The psyche cannot withstand the excitement, it is necessary to discharge. Let off steam on the object that caused her this suffering.
What's the point? She came up with it herself, got offended, and then yelled at her husband. Isn't it easier to fight your own suspiciousness? How?! More on this below.
Features of winding
On the one hand, it's fun and interesting. But twisted fantasies have a negative connotation. Unfortunately, few people come up with something positive for themselves, and therefore mental problems arise and illnesses appear.
The brain functions in such a way that if there is a lack or absence of information on a certain matter, it independently draws and completes the picture of the situation.
This phenomenon occurs instinctively. A person feels completely safe only when he understands, sees, and is aware of the overall picture of what is happening. Otherwise, timely completion is important. So it appears in the form of a negative. While completing the overall picture, a person overwhelms himself, at the same time becomes depressed and physically exhausted. In fact, there is no reason for deep emotional experiences and anxieties.
If you believe in God
For those who consider themselves Christians, there is separate advice. You begin to mentally say: “Don’t beat yourself up! Pray.” If possible, stand in front of your home iconostasis and ask God for help. Ask him to help drive away bad thoughts.
A little consolation for each of us: we all walk under God. Everything is according to His will. God wants to save every person. And he leads him to salvation in a certain way. Therefore, when you are scared, it seems that everything in life is falling apart, and there is emptiness and darkness ahead, remember this. Everything is according to the will of God. God will not allow more than we need.
The influence of psychological mechanisms on anxiety
In addition to the general patterns of perception of the modern world, any person is influenced by his own psychological mechanisms. If a person has self-doubt, he is sensitive to criticism, touchy, in this case he will push himself one hundred percent. Professionals call self-intimidation the destruction of a person’s psychological health. Such people live hard lives due to the presence of constant stress in all areas of their lives and activities.
How to stop beating yourself up and get rid of fear? Let's consider the tips offered by psychologists to get rid of stress.
Get busy
How to stop worrying and stressing yourself out? The best way to distract yourself from bad thoughts is work.
And housework falls under the same theme. If you are waiting for your spouse to get home from work, but he is late, start cleaning up your apartment. Here you need to brush off the dust, but over there there is dirt on the floor. By the time you clean up, your husband will arrive home safely.
Tip 1. It is necessary to raise self-esteem
Careful work on improving your own self-esteem helps you get rid of overthinking. If a person is satisfied with himself, understands his importance for others and himself, then there is no point in fussing, adding negative notes to the existing reality. There is no point in him worrying unnecessarily. He solves all problems as they arise, without wasting time on speculation. An anxious person with low self-esteem will exhaust himself with worries about non-existent problems. Before going to bed, you need to remember 3 things you remember during the day. Are you thinking about how to stop stressing yourself out? Ask yourself how the current situation (person) has changed your life. This exercise should not slide into a banal level of negative self-esteem; you need to analyze the situation as a certain experience. He will help you understand how to stop stressing yourself out and direct your life in a positive direction.
How to quickly relieve stress at home - sedatives
It is very useful to have light sedatives, such as valerian, in your home medicine cabinet. It is not harmful to health and helps to quickly calm a person’s nerves. However, remember, you can take valerian for no more than one week, after which you must definitely take a break for about fifteen days.
Take sedatives, preferably only during times of severe stress, and on normal days, it is recommended to drink simple infusions of medicinal herbs, which also calm the nerves. For example, tinctures from string or chamomile.
Tip 5. Switch your attention
Don't know how to stop stressing yourself out? Psychologist's advice: switch attention, concentrate on something else. Once in a state of self-winding, you must immediately switch your attention to another activity. For example, study an encyclopedia on biology or chemistry, watch an interesting educational film. Read and look carefully to retell what you read and saw, to comprehend it. People are not always able to foresee their future. Some people imagine it as beautiful, alluring, filled with pleasant encounters and surprises. For some, upcoming events take on a negative connotation; instead of receiving joy from life, they are looking for a way to screw themselves up.
help yourself
What does it mean to “twist yourself”? This means inventing something for yourself that does not exist. People work themselves up out of excitement, fear and suspiciousness. And others - out of resentment.
Surely everyone is familiar with the situation: there is, for example, a person in a team. Good to everyone, but terribly touchy. If you tell him something about work, expect trouble. He will immediately get upset and say that he is not appreciated, it’s time to retire (or quit, depending on his age). And then he goes around sulking all day.
What to do if you recognize yourself in such a person? Try to understand that the problem is not with the people around us. They don’t really have anything against us, and they make kind comments. It's better to have a colleague make a remark about work than a boss. The latter will not stand on ceremony, he will call you “on the carpet” and go ahead.
Listen to what your colleagues say. And don’t blame them, it’s better to watch yourself carefully. Perhaps the work was done carelessly? According to the “bugger-bugger” principle? It is not surprising that colleagues made a remark.
In general, be attentive to yourself. Watch your actions and actions.
Instructions
How can you stop beating yourself up in relationships? We offer an algorithm for getting rid of this problem:
- Increased anxiety is transmitted from parents, who are accustomed to worrying about anything, to their children. Such fathers and mothers forbade their children to swim, fearing that they might drown, and forbade their children to walk without a hat, frightening them of meningitis. The guys grew up, but they imagined the world as a place filled with various dangers. Combating increased anxiety is not only possible, but necessary. In addition to negative thoughts, it is important to think through a positive scenario. In this case, the series of troubles will definitely stop, and instead of escalating the situation, a positive attitude towards the surrounding reality will be formed.
- If you have the opportunity to do something to clarify the situation, be sure to take advantage of it. For example, if a husband promised to be there for dinner but is late, the woman implies that he has a mistress. You need to dial the man by phone and find out what the reasons are for his delay. If the phone does not answer, then you need to call your colleagues or friends so as not to worry.
- Try to distract yourself. If you have some important event coming up in your life, think through all your options. Turn on energetic music in your player, clean your apartment, play with your pets, and solve physics problems.
- Learn to meditate. If you feel like you are being destroyed by anxiety, sit down more comfortably and turn on some pleasant music. Stop your gaze on one point, drive all bad thoughts out of your head. You can practice meditation not only at home, but also in the office.
People are used to worrying and getting nervous over trifles, thinking about past problems. If you consider yourself to be an anxious person, learn to live calmly and not stress yourself out over any trifle. Constant stress and tension lead to the body losing a large amount of energy, resulting in various diseases. Psychologists talk about the materiality of thoughts. If you constantly expect trouble, it will come immediately. By setting yourself up positively towards the people around you, you will attract only positive events and get rid of problems and failures. As soon as the next wave of depression tries to overcome you, look at the current situation from a different perspective. Try to find the true cause of failure and look for ways to resolve it.
Why is this happening?
Sometimes in a specific situation a person begins to panic. “Stop it, don’t screw it up!” - you beg yourself, but it’s of little use. The thoughts become even more overwhelming. Why is this happening?
From ignorance of the future in the first place. The second point is excitement. And the third is fear, inherent in every person.
Let's give an example. The child is studying at the institute. He should have been home a long time ago. But I still haven't arrived. Doesn't answer calls. What thoughts come into parents' heads? The worst. I want to drop everything and run in search of my son. It’s dark outside, the child doesn’t know where he is. And it doesn’t occur to the mother that the phone could be dead, and the child was delayed at the institute. She is visited by terrible thoughts: something happened, she got into an accident or was hit by a car.
But in fact, an over-aged child went on a spree with his classmates. Mom got nervous, working herself up to the fullest. Why did she cultivate terrible thoughts? Out of worry for your child. Perhaps the example given is not the best. Any mother will worry when she doesn’t know what’s wrong with her child.
Symptoms of hypochondriacal disorder
Hypochondria may develop slowly or occur suddenly, following certain factors.
People suffering from this disorder first “find” some kind of terrible terrible disease in themselves, then they try to convince doctors of the existence of the found disease.
They describe the signs of a disease of one organ, supplementing their narrative with more and more new “facts”. Hypochondriacs tend to change the severity of their own illness. If, after several attempts to prove to a specialist the existence of, for example, liver cancer, they fail, then the disease takes on a new name - hepatitis.
Symptoms of hypochondria are divided into two main types; we will consider each in detail.
Psychosomatic symptoms
A person suffering from a functional mental disorder is able to experience physical (bodily) signs of the disease.
Most often, sufferers are tormented by the following symptoms:
- Weakness, malaise.
- Headaches, dizziness.
- Increased sweating.
- Tremor of arms, legs, weakness in limbs.
- Nausea, stomach upset, dyspeptic symptoms.
- Pain, localized or throughout the body.
- Low-grade fever.
- Numbness in the body.
- Feeling of goosebumps on the skin.
- Breathing problems (shortness of breath, lack of air).
- Tachycardia.
- Pain in the chest and heart area.
- Blood pressure surges.
- Sleep disorders.
- Panic attacks.
These are not all the symptoms of hypochondria; there can be many more. If a person is fixated on a certain organ, for example, on the stomach, then he is capable of experiencing real pain and other painful manifestations in this place of the body.
Medical students often suffer from this syndrome. It can appear in workers of hospices, medical institutions and other areas related to human health.
Quite a few celebrities have suffered from hypochondria. This disease was described by ancient healers, who called it “illness of the soul.”
On a note!
Scientists have found that the risk of dying from cardiovascular disease in hypochondriacs is 40% higher. This is due to constant nervous tension, frequent attacks of fear and despondency. Such factors negatively affect the state of the body and lead to pathological processes.
Psychological and cognitive-behavioral symptoms
A person who truly suffers from hypochondria is quite easy to recognize by the following signs.
- Obsessions. Obsessive hypochondria is a form of the disease in which the patient experiences anxiety associated with a threat to his health. Fear is not associated with any specific disease, but is expressed by general concern and fear of getting sick.
- Super value. Exaggerated concern for health. The individual tries to lead a healthy lifestyle, eat healthy food, is afraid of infections and spends a lot of time on disease prevention.
- Suspiciousness. Literally any sensation causes panic and a new attack of hypochondria. Thus, a headache is interpreted as a symptom of a terrible brain tumor or stroke. At the same time, the hypochondriac diligently ignores the possibility that the cause of the malaise may be a banal change in the weather or something eaten yesterday.
- Selectivity and aggravation . Hypochondriacs strictly filter information about their health and, most importantly, information about their disease. At the same time, everything
- “suitable” symptoms are taken into account, and anything that refutes the “diagnosis” is ignored.
- Crazy ideas . Delusional hypochondria is the most complex form of the disorder, in which the patient is firmly convinced that he has a serious illness. Delusional ideas about the nature and cause of the disease are the product of the patient's conclusions. For example, the factor that provoked the suspected brain cancer may be the effect of radiation on the patient’s home, which he guessed from a crack in the wall. In most cases, delusions affect only the personality of the patient, so a distinctive feature of hypochondria is the fact that sufferers are confident in the unusualness and rarity of their disease. With delusional hypochondriacal disorder, patients are most often confident in the incompetence of doctors and the incorrectness of the treatment they prescribe.
Hypochondria has nothing to do with schizophrenia. If a person begins to talk outright nonsense about everything else, here, most likely, we are talking about a mental illness.
Pathological changes in behavior in hypochondria are:
- constant conversations about illnesses, complaints;
- endless checking of the state of the body, absorption in one’s own state;
- avoiding circumstances that could worsen health;
- searching for evidence of the presence of a particular disease;
- attempts to convince others of your illness;
- social maladjustment.
Learn to distract yourself
As soon as you start to stress yourself out again, start taking action. Research shows this is often enough to get you out of a sterile thinking process.
You can also try distracting yourself with new hobbies, such as running, dancing, knitting, or playing a musical instrument. The more you try not to think about something, the more intrusive those thoughts become. Having some activity is a good way to channel your energy in a positive direction.
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How to stop being a hypochondriac on your own
Is it possible to get rid of hypochondriacal disorder on your own? Yes, it is quite! But only if a person was able to realize that all his problems are in his head. It is necessary to change your thinking and rebuild your worldview. This is not an easy job, requiring patience, regularity and faith in the result.
Here are some effective tips from psychotherapists to help you get rid of hypochondria and stop suffering and tormenting yourself about it.
Stop reading about diseases on the Internet
With the development of the Internet and its accessibility in the medical environment, a new term “cyberchondria” has appeared. People, having read articles about all kinds of “sores” and symptoms, begin to look for these signs in themselves.
To attract the attention of the audience, the authors of such articles often exaggerate information and “create horror”. Moreover, more than 70% of medical articles on the Internet are written by non-professionals and people far from this field. They contain a lot of distorted and implausible information.
If you suffer from hypochondria, simply stop reading any information on the Internet related to diseases and symptoms.
Don't self-diagnose
Even if you learned about the signs of a disease from a medical encyclopedia, and not from the Internet, do not diagnose yourself, of course, unless you are a doctor. Experts make diagnoses based on many factors that you simply cannot take into account without being a physician. Plus, when you know what symptoms to look for, you may actually find them in yourself. People are indeed capable of inducing this or that sensation in themselves (to a certain extent).
Leave this matter to the professionals and stop palpating, examining and observing every gurgle in your body.
Take a break
To stop being a hypochondriac, a hypochondriac should turn his gaze, directed inward, outward. Do new things, sign up for some courses, master what you have long wanted, go to the theater, museum or party. In a word, distract yourself with pleasant things and focus less on the negative. Stop limiting yourself because of imaginary illnesses and seeing danger everywhere.
Relax
From constant fears and anxieties, the nervous system is exhausted and the body becomes tense. Muscle tension and stiffness appear in it, which causes pain. Blood circulation deteriorates, the brain lacks oxygen and the already unstable mental state worsens even more.
It is very important to master any relaxation techniques and use them regularly. This could be yoga, meditation, autogenic training, or just a walk in the park. It is important to give your head and body rest to strengthen your psyche.
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Trust your body
Trust that your body is very smart and can take care of you. It always knows better than you what is good for it and what is not so good. Recent studies have shown that hypochondriacs care less about their health: they smoke more, drink more and exercise less. Take care of your body, strengthen it and be sure that it is doing everything it can for you.
Stop controlling everything that happens in your body
An excessive tendency to feel and be aware of all the small changes in the body quickly turns into torment. Hypochondriacs pay attention to any pain, muscle tension, or dizziness. However, the body is a system that regulates everything within itself, and natural, harmless changes occur in it, which are recognized by the psyche. Most of these “messages” remain in the subconscious. Mild pain, rumbling in the stomach and tingling are signs that you are alive. Hypochondriasis begins when a person decides that all these signals are a sign of disaster, although they actually mean nothing of the kind.
Be prepared for anything
Often the cause of nervousness is an internal feeling of unpreparedness. It seems to a person that he is not good enough, has not understood everything, has not studied all the information, has not foreseen all possible risks. But procrastination usually does not improve the level of preparedness, but only makes us even more nervous.
Be prepared for anything. Try to anticipate possible stressors and don't view them as a failure. Calculate in advance how you will act if events do not go according to plan. Always think through several backup plans that provide for various errors and undesirable scenarios. By adopting this simple principle, you can stop worrying at any time and save a lot of nerve cells.
Plan the upcoming event, taking into account key points where deviations from the plan are possible. Think about what you will do in the event of unfavorable developments. It is necessary to identify several main blocks and provide for an unfavorable outcome for each. This will allow you to act with maximum efficiency, no matter how events develop.
Get rid of fears and smile
Suspicious individuals are afraid of literally everything: a neighbor has been diagnosed with a terrible disease and immediately they see its symptoms in themselves.
As you know, self-hypnosis is a great thing
. And even if there are no symptoms, they will appear soon. And if suddenly the neighbor is not sick, the inventors will begin to be afraid of the unknown, waiting for it to appear soon.
But most often the object of fear is death - this is the most senseless fear. How can you be afraid of the inevitable? You need to be glad that until she comes, you have the opportunity to bask in the sun, be sad and have fun - experience emotions, be close to your loved ones. And it’s important to understand this before it’s too late. Seriously ill people teach us this, look, sometimes they think more positively than healthy people.
A sense of humor can help. The ability to joke may not completely, but it partially eliminates suspiciousness. Force yourself to smile in the face of your enemies, because even in fairy tales evil is defeated with a smile
.
