How to cope with stress and anxiety in difficult times: nine effective tips from psychologists
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During times of uncertainty, constant news flow, and personal challenges, people can experience anxiety, stress, and psychological exhaustion. Scientists have compiled 9 tips that can help increase emotional resilience and better cope with such conditions.
This is reported by the BBC .
Researchers note that experiencing anxiety and uncertainty is a natural response to difficult events. At the same time, there are scientifically proven approaches that help people reduce psychological pressure and restore a sense of control.
Be more specific about naming your own emotions
Scientists advise paying attention to how a person describes their feelings. Often people limit themselves to the general word “stress”, although in reality they may feel different emotions – anxiety, frustration, fear or worry.
Research shows that being able to more accurately identify your own emotions helps you better control your psychological state. This approach is called emotional detailing.
“Words and the concepts associated with them can be thought of as tools for life,” said neuroscientist Lisa Feldman Barrett.
Use anxiety as a source of motivation
Experts explain that anxiety is not always just a negative emotion. Moderate levels of anxiety can stimulate concentration, increase work efficiency, and help find new solutions.
When a person perceives anxiety as a signal of preparation for challenges, rather than just a problem, they can act better in difficult situations.
Learn to worry constructively
Because anxiety is usually related to the future, it can help a person prepare for possible difficulties. Psychologists recommend turning anxiety into practical actions.
In particular, the following algorithm is proposed:
- determine what exactly is causing concern;
- evaluate possible steps to solve the problem;
- if all actions have already been completed, switch to activities that reduce anxiety.
This approach helps reduce psychological pressure and focus on real actions.
Improve your mood with books, music, and surroundings
Studies show that regular reading for pleasure can reduce stress, depression, and loneliness. A separate area is bibliotherapy, the practice of selecting books based on a person’s psychological state.
Additionally, music, photos of loved ones, or even images of natural landscapes can have a positive impact. These elements help create a more peaceful environment.
Watching horror movies
Scientists note that watching scary movies in a safe environment can help people cope better with stress. Such stories allow you to psychologically simulate dangerous situations and train your reaction to threats.
Studies show that fans of horror films sometimes adapt more easily to difficult life circumstances.
Record the positive events of the day
Psychologists recommend using a simple practice called “three good things.” Its essence is to write down three positive events that happened during the day every evening.
Studies show that such exercise can increase life satisfaction and reduce the risk of depressive episodes.
Distinguish between what can and cannot be controlled
This approach comes from the philosophy of Stoicism, which emphasizes the importance of distinguishing events between those that a person can control and those that are beyond their control.
The philosopher Epictetus emphasized that much of human stress arises from attempts to influence things that are beyond our control.
“It is not the events themselves that disturb people, but their judgments about those events,” Epictetus noted.
Use hope as a stimulus to action
Researchers note that passively waiting for positive changes does not always help to cope with difficulties. Instead, hope becomes more effective when combined with concrete actions.
This approach helps people form goals and gradually move towards achieving them even in difficult conditions.
“Hope is a way of overcoming difficulties through the search for meaning,” said psychologist Maria Oyala.
Talking openly with children about difficult events
Psychologists emphasize that children also experience stress during crisis events. Therefore, it is important to talk openly with them about their experiences and help them name their emotions.
Research shows that parents who ask children more questions about their experiences and encourage discussion of emotions help children better control their behavior and understand their own feelings.
Experts emphasize that these methods are not a universal solution, but they can help people increase psychological resilience and more easily survive periods of uncertainty.
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