Recently spoke with a colleague in the scientific-educational project "Pure cognition", where he described howmindfulness(practice of mindfulness) helps to cope with obsessive thoughts. ⠀

each of us had a situation when a troubled thoughts simply impossible to appease. Typically this stream begins with the words "what if?" and takes place in the endless internal monologue, in which we try to find answers to questions about how to cope with future disasters.
When I put multiple sclerosis, I was literally paralyzed by anxiety. I endlessly pondered various options, what could happen next: "what if I get worse? Or next aggravation paralyzes me and I won't be able to live a full life? If my pain in the body will stay with me forever or I will just get worse?"

in Short, as said by M. TWAIN: "My life was full of misery and hardships, most of which never happened."

Interestingly, in the course of these reflections it seems to us that we seek out of all possible future disasters. In fact, of course, we only Deplete yourself emotionally, which leads to even more physical discomfort, from which strength to build your life just left. ⠀

We forget that we can only change the present, because other times simply does not exist. Immersed in the painful memories or worrying about future events, we lose the only thing that matters is that we live now. ⠀

Try to ask yourself the question next time restless thoughts prevail against you "what can I do with this now?". And do what you deem important. ⠀

If the answer you found, then you fall into the trap of unproductive anxiety, which only depletes you. the
exit from the anxious state is the exercise of the presence in the present moment and practice, mindfulness helps to develop that skill.

it is Important to remember that suffering, our anxious ideas about the future, even if they occur only in the head, are perceived by us as real as real difficulties. ⠀
when in stress, we have automatically included the ancient response of "fight or flight" and we begin to take different actions to cope with potentially dangerous situations. ⠀
If the threat is real, we are making steps to prevent and save yourself from danger, move on. But if it's just our view of the future, then our consciousness is stuck. We can't solve the problem situation, which has not even happened. ⠀
Realizing that to solve nothing, but anxiety and fear still remain, we start to avoid unpleasant emotions ⠀
There are three strategies of avoidance: ⠀
▪ behavioral (our habits, which divert the attention: drugs, alcohol, food, games, scrolling tape, endless communication with other people, etc., etc.);⠀
▪ emotional (forbid myself to feel, "man up! Stop stay focused, think positive", etc.); ⠀
▪ cognitive (forbid myself to think or, conversely, immersed in endless mental chewing gum, which are trying to find out: "What if I never feel good? Or my depression with me forever and I will only get worse?", etc.).⠀⠀

it is Clear that in the short term it may slightly reduce anxiety, but further leads to the formation of dependencies, increase in depression, apathy. We are starting a little interest in the surrounding reality and do not notice pleasant moments.

the Main difficulty is that our emotions – this is not a problem that can be solved, they can only recognize and feel. ⠀

We are unable to control their emotions and catastrophic thoughts, can't bring myself not to feel or to think. The only thing we can do is control our attention.⠀

William James once compared the attention with the beam of a searchlight that scans the world around us. Anything that gets in the beam, and we realized that any information that goes beyond it is ignored and not taken into account. ⠀
When we are overcome by Intrusive experiences, the focus of our attention, only our internal state. We ask ourselves the questions: "What's wrong with me? Why can't I just be happy? Why is this happening to me?". We are drowning in anxiety, not realizing that there is something else, in addition to our internal monologue. ⠀

Thinking is only part of our conscious experience. We can interact with reality through other senses: sight, hearing, bodily sensations. ⠀
next time you will be in my head scary thoughts or images, mark them (sometimes it helps mentally or out loud say: "Yes, I'm afraid. I had the idea that this pain will eventually deteriorate. I'm afraid I won't be able to cope with it" and gently bring your attention to the objects, sounds, feelings in reality. Helps me a few minutes to focus on your breathing, the main thing is to breathe properly. ⠀

Celebrate the appearance of thinking, do not ignore them, but do not believe that they are 100% objectively reflect the reality. Thoughts are just ideas that may be incorrect or distorted. Frightening images in our minds not predict the future. If you learn to treat them as pictures, they will lose their power and you will find that outside of this inner monologue has a lot of life that deserves your attention.

Alena Pronina
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