How to eliminate tension and fear

Tension is a common emotional expression in the human body. When a person encounters something that he cannot overcome or something that is unexpected or very important to him, he will experience tension and fear. However, some people will overreact, and may even be so nervous that they cannot speak, causing their entire body to tremble and their heartbeat to accelerate suddenly. This has a great impact on both their life and work. So how do you eliminate tension and fear?

1. Positive self-suggestion: Say to yourself 20 times every night before going to bed and every morning after getting up, "I accept myself, I believe in myself!" Through this positive self-psychological suggestion, we can gradually change the negative ideas we had about ourselves, learn to accept ourselves, and cultivate our confidence.

2. Relaxation and meditation training: Find a quiet place where no one will disturb you, sit down comfortably, close your eyes, imagine yourself in a quiet place surrounded by green mountains and shady trees, and your mood will become peaceful. Now start to relax, imagine yourself becoming loose and soft from head to toe... Do this at least once a day. Regular practice will help us control our bodies and overcome nervous reactions.

3. Don’t pay too much attention to your own reactions: Tension is always accompanied by a series of physical discomforts. According to reinforcement theory, if we pay too much attention to the nervous reactions of certain parts of our body when we are nervous, it is equivalent to reinforcing our nervous behavior. Make it heavier step by step. When we ignore our nervous reaction, it will gradually subside over time because the nervousness is not getting attention or reinforcement.

4. Systematic desensitization can be used to eliminate fear. It is through repeated exposure to fearful stimuli and contact with the feared target that one gradually adapts to the stimulus and gradually eliminates the fear. The intensity of the stimulus can be presented from weak to strong, step by step. Otherwise, the fear will be aggravated.

5. You can use aversion therapy: The simplest method is to put a rubber band around your wrist, and when you feel fear or have any thoughts, snap it hard until you feel pain. This is also a kind of reinforcement, and the symptoms will be relieved after a while.

① Choose a place with fresh air, quiet surroundings, soft light, undisturbed and free movement. Take a posture that makes you feel comfortable, standing, sitting or lying down.

② Move some of the body's major joints and muscles. Do it at a slow and even speed. The movements don't need to have a certain format, as long as you feel the joints loosen up and the muscles relax.

③ Take a deep breath, inhale slowly and then exhale slowly, and each time you exhale, silently say "relax" in your heart.

④Focus your attention on some everyday objects. For example, look at a flower, a candlelight, or anything soft and beautiful, and observe its details carefully. Light some spices and inhale their aroma.

⑤ Close your eyes and try to imagine some tranquil and beautiful scenery, such as blue sea, golden sand, white clouds, mountains and flowing water, etc.

⑥ Do some activities that you like that are not related to the current specific matters. For example, swimming, taking a hot bath, shopping, listening to music, watching TV, etc. . The so-called fear psychology is an intense and repressive emotional state deeply felt by individuals or groups in real or imagined danger.

Step 1: List the various scenes that can cause you nervousness and fear in order from light to heavy (the more specific and detailed the better), and copy them onto different cards. Put the scene that scares you the least at the front and the scene that scares you the most at the back. Arrange the cards in order.

Step 2: Conduct relaxation training. The method is to sit in a comfortable seat, breathe deeply regularly, and relax your whole body. Once you are in a relaxed state, take out the first card in the series and imagine the scene. The more realistic and vivid your imagination is, the better.

Step 3: If you feel a little uneasy, nervous and scared, stop imagining and take a deep breath to relax yourself again. After you are completely relaxed, re-imagine the failure you just experienced.