The Buddha said: "Create your world with your ideas." Before I experienced it in my life, I didn't realize the true depth of this statement. You always hear people tell you to be positive. Well, the state of anxiety and social phobia has developed through years of negative reinforcement. I have a negative attitude towards myself, so that self-deception has become an excessive subconscious: "What's wrong with you?" or "You are stupid" or expect to fail in everything. It's also for other people – think of everyone who wants to be wrong with me – just like I am a universal bulls eye, the purpose of creation is to humiliate me. Negative emotions permeate social occasions, where I feel that everyone is watching and making negative judgments about me. This led to the avoidance of social situations, and strengthened the belief of others' negative judgments, and eventually developed into phobias. The extent of this phobia is very serious. It's even hard to do small tasks around another person. Daily life is really bad. It is impossible to buy groceries in the queue. Even sitting at home, I am troubled by anxiety, because the mind will anticipate what it fears. There is no need to regard life details as phobias. If you are reading this article, I think you have some experience or knowledge.

Fear is like a prison, and prison cells are shrinking. Avoiding situations can limit life, and fear can spread in other situations until it becomes very difficult to live a normal life. It is like a python, and every breath will take your life. Need to change – not because I have the grand idea of ​​improving myself or being a better person – but because I can no longer survive in this weak situation.

Realize that all phobias have the same pattern. When a “mental disorder” is crossed, a full panic attack begins. Because the mind is panicked Believe it is from

Trapped And there is from

Danger. Of course, panic is natural when you believe that you are not escaping the danger of coming. Panic is the preparation of physical confrontation or escape – what science calls "combat or escape." Things are every time you from

Avoid or evade In one case, negative beliefs have increased. This makes it more difficult to deal with the same situation next time and explains the growing fear of life. So how do you change this? It is quite difficult to change your belief system overnight. Even if you from

know No danger, you still believe it exists. You need to weaken negative beliefs by reversing the process of making them stronger – ie from

Stop to avoid with from

Run away. Only! Face your fears! How many times have we heard? It's that simple. I know it's easier said than done, but there is a strategy that can be used to do this.

First, we need to understand the role of fear. When you cross a psychological barrier ["no return" – usually characterized by disastrous thinking: "God! It happens again"] and believe that you are trapped in danger, there seem to be three major physical symptoms that make it a reality It is increasingly difficult to stay in this situation:

• Hold your breath
• Make the body nervous
• Hurry out of the predicament

These symptoms are essentially reflexive. This means that fear causes them to in turn increase fear – which means that panic will quickly get out of hand. Remember, our goal is always to face this situation. Therefore, if we want to stick to this situation, we need to work hard to alleviate the symptoms. this means:

• Keep breathing – No matter how it comes out, continue to breathe oxygen.
• Don't be nervous, but let the tremor come – Let the body shake / tremble freely. I believe that you are familiar with the tremor associated with panic. Give them the freedom to express themselves! You may think that everyone will notice them. You may be surprised, but most people are lost in their own thoughts and hardly noticed about them. It is difficult to notice when someone has a panic attack. This is a fact.
• slower – Speak slowly/talk "I can stay in this situation forever". You don't want to hurry. If you are, you are still avoiding this and reacting to terrible thoughts.

Please note the positive self-affirmation we use here – "I can stay that way forever". You can use other people throughout the process. Here are the two I use often:

• "Only uncomfortable – I am safe"
• "I have always been in this world"

Obviously these statements are short because they are easier to say when a panic attack occurs. These statements have a subconscious effect and may not appear immediately. As you practice the method and become calm in some cases, you will see these statements pass your thoughts effortlessly, and the calming effect will become more apparent. There is one more important thing you need to know. People with phobia usually think that the escalation of anxiety in panic attacks is unlimited. The reality is not exactly the same [it may shock you]. The panic attack is really over – your thoughts will calm down. In the face of this situation, you will see an increase in anxiety. However, if you persist for a while, you will see them fall again. You will become more calm and focused. However, this usually happens in waves – anxiety rises, then falls, then rises again, and so on. Remember that you have deep subconscious mind penetration beliefs. When you face a situation correctly, your mind will initially calm down but anxiety may rise again [possibly in a matter of seconds]. You should follow this method again until you are not in this situation [don't rush – take it slowly].

If you feel that it doesn't work, don't be discouraged. This is your negative attitude at work. Try to maintain a positive outlook [I fully understand this is sometimes difficult]. It takes time, you can't count on the results overnight. You have to unravel the negative emotions of years. When you try this for the first time, you may feel exhausted and nervous. It seems that you feel worse than before. This is a very important and necessary part of the process and we will be involved for a while. In order to give you some ideas, I have practiced for more than a year, and actually did not begin to see the main results until the eighth month! At this moment, however, I am at a stage where I feel comfortable. The daily tasks don't seem to be daunting. I don't feel like a prisoner. Obviously, there are still some situations that I am afraid of, but I am taking steps to face them and don't be afraid [if you know what I mean]. Most importantly, progress is likely to be non-linear – meaning you may not see the results for a while, but then you will see a series of progress. For example, in the past year, my fear of eating with colleagues working in the cafeteria has not improved. When I walked to the cafeteria, I always felt anxious and scared. There seems to be no progress. Of course, I should make some in one year! However, after 14 months, one day, I am no longer afraid! Anxiety has disappeared! To be honest, when I get a bit of anxiety, there is still a drama. But I believe this will come over time. Non-linear progress also means that you feel that you have overcome the difficult situation and come back to haunt you again. This is very good and very natural. Remember, you are facing a subconscious belief. They are deeply engraved in your mind, and it takes some time and time to completely change them. However, as long as you feel that your life has changed, you will not spend a lifetime. Be patient and face your fears – it will come. Believe me, once you break through a psychological barrier, you will be fascinated. When you overcome a particular situation and stand quietly in it, you will feel indescribable happiness. It is like a bird liberating from a cage.

Let us consider the stress state that is encountered immediately after a challenging situation. What is that? To understand this, you need to be aware that the mind will suppress memory/emotions from painful traumatic experiences. In order to protect yourself from feelings, it can create psychological barriers to similar situations. Phobia is the result of this. Now when you break this barrier and face fear, these memories are released into your consciousness. This is manifested as stress. Need to feel the pressure and express the potential emotions – whatever it may be. So enter a room and make sure no one is bothering you. Be comfortable, take a few deep breaths and let go of your mood. If you feel sad – then cry. If you are angry, imagine that you will scream no matter what happens. Practice deep breathing between screams [see below]. The goal is to let go of yourself and your thoughts so that you can absorb memories, feel and express emotions, and you can achieve acceptance. These are some of the exercises I used to "clean up" my mind:

• Take a deep breath: Breathing needs to be as deep as possible and keep it at a number of 3. Then slowly exhale and release. Repeat multiple times. After a while, you will feel relaxed.
• Visualization: Imagine the fear of "disturbing the system." Feel the objects you imagine [which makes the movements more realistic], such as feet touching the ground or cold air or holding a grocery basket. Now, feel the anxiety you feel [this should be fresh enough in your mind when you still feel its sequelae]. Evolving anxiety, such as mental screaming [hearing your voice and people feeling shocked/fearful – I even imagine the window exploding – the stronger the scream or action, the heavier the majority of the emotions released]. Sometimes I imagine picking up a car [hands!] and throwing them away 100/200 meters! Do not…

Phobia and anxiety – how to overcome them was originally published on Spring