Phobia and 4 ways to control your thoughts
Phobia is an excessive, unreasonable, repetitive and prolonged fear of a situation affecting the adaptation of life. When excessive anxiety and fear affect life and go on even if the actual anxiety has ended, it can become pathological.
Phobia makes our minds go on thinking about bad things instead of enjoying the joys of the present life. It causes the brain to circulate in negative emotions without thinking of an actual solution to improve the situation.
If you are experiencing phobia, consider using these following methods to shake off negative thoughts.
1. Learn self-awareness
The habits of daily behavior are the premise that creates the habit of thinking. Just like the habit of biting nails or constantly sticking with social networking, they all happen unconsciously. So, the first step to breaking the habit is to realize it.
As soon as negative thoughts start to appear and you feel yourself falling into the loop of anxiety, remind yourself to stop. At first, you can say it out loud to create a reflex habit for your brain. Then, your brain will "step back" and look at your own problems.
Some patients change their habits of thinking by visualizing it. They imagine that they are trying to pull a negative thought out of the brain and throw it in the trash. In this way, gradually, you will master your thoughts and limit the unconscious feeling of anxiety.
2. Give it a name
The appearance of phobia often comes with the fear of something invisible is going to happen. You may become overly anxious just because of a minor incident at work, a fight with a friend, or an imagination that your life is deviating.
Try to sum up all your worries and find a name for the problem yourself, for example, "I'm scared of losing my job" or "I'm upset with you because of how you treat me." You can regain control of your thinking by pointing out the real situation. Once you have found the source of the anxiety, ask yourself: "What will happen?" or "Can I solve it?"…
Normally, the answer would be yes. Naming is the way to create a destination. When you know your destination, you will find it easier to escape from your own labyrinth.
3. Live for the present
This is an active way of paying attention to what is going on in the present, right now. We spend so much time looking at mistakes in the past or worrying about things that are not happening instead of thinking for the present. Slowing down can help us reduce our time spent thinking about ourselves, instead of "feeling" ourselves.
Instead of letting busy modern life roll you into its spin, try stopping, paying attention to what you are seeing, hearing, tasting and feeling. This method can help you see yourself in the present and gradually reduce the frequency of anxiety.
If you find yourself wandering in the thoughts of the past or the future, gently lead those thoughts back to the present and remember: The past is the past, it cannot be changed, and the future is starting today.
4. Schedule your worries
Are you often sleepless thinking about something all night long? Each time you get to your bed, you cannot help thinking about your relationships, thoughts of others, your career, finance, future, or simply thinking about what to eat, what to wear tomorrow?
These thoughts will of course make you exhausted and tired. So, why don't you try "scheduling" your anxieties? Each day, spend 15-30 minutes for anxiety and write down the thoughts in your head. When you go to bed, if these thoughts come, tell yourself "now I cannot solve anything, I will think about it tomorrow."
This can be seen as a way to "live" with your problems. Gradually, you can learn and regain control of your mind.
By: Olivia Mendoza