Can’t put it together: 3 ways to focus when you’re feeling anxious

Each of us at least once faced a situation where it was difficult to focus on an important topic. A smartphone living in it, instant messengers and social networks, as well as worries and personal problems at home – all this becomes restless and leads to a state of anxiety.

No one will offer you a magic remedy that will keep you from answering the challenges of fate. However, you can overcome anxiety attacks by your own efforts. It is extremely important here to show one’s own will, reason, and desire to harmonize with oneself.

Anastasia Novich, clinical (medical) psychologist, hypnotherapist, psychosomatic specialist, talks about how to cope with anxiety and adapt to productive work.

Anastasia Novich, clinical psychologist

Focusing on a particular task is, in principle, a very complex process that requires certain skills. It is especially difficult to focus on the subject when you are anxious and worried, as biological mechanisms are triggered. They not only allow you to gather strength, but also cause strong emotions. It can be difficult for a person to get rid of these unpleasant feelings and even concentrate on more serious matters.

Quickly calm down and improve performance

Even if your heart is restless, there are several effective ways to help you focus on solving professional problems.

Method 1. Breathing exercises

In the case of anxiety, heart palpitations and diaphragm spasm occur. The body clenches and therefore breathing becomes superficial. Use special apps to relax the muscles.

Take a deep breath, fill your lungs with air and hold your breath for 4 seconds. Then you need to make a smooth and slow exhalation. You can repeat the exercise 5-10 times.

If you feel a slight dizziness, it means hypoxia has occurred. In this case, the brain receives a signal to relax the muscles. It is recommended to continue the exercise until the tension in the body is relieved. After that you will be able to manage your attention, get it working and successfully complete the required tasks.

Method 2. Contrast shower

This is not only a pleasant procedure, but also a great option to adapt to productive activities.

The main thing is to try to restart physiological processes and direct them in the right direction.

First you need to warm up all parts of the body by turning on the hot water, and then cool the body a little. Contrast shower helps to normalize hormonal balance and activate blood circulation. The change of temperatures contributes to the recovery of energy: all systems are toned and anxiety is reduced. This is how two human-controlled active factors work – comforting heat and invigorating cold.

In an alarming state, the body becomes numb and is in constant hypertonicity. Add a contrast shower to your list of daily practices to relieve spasms and restart life processes.

Method 3. Ecological life of emotions

The emotions we experience from time to time are not random at all. Emotions signal that something is wrong inside.

You should not blame or scold yourself for worrying and not being able to gather your thoughts right now. You just have to accept the fact that anxiety did not arise from scratch. Indicates a need for change in life.

It is very useful to learn to analyze and live emotions in an ecological way, to treat your inner world with respect. An effective reset is also important in this area. You can express your feelings to acquaintances, friends, colleagues and not accumulate unpleasant experiences in yourself. It’s the unspoken thoughts that keep you from focusing. To get rid of them, you need to discuss exciting topics with your loved ones and get outside support.

When you make sure there are people ready to listen, it becomes an engine of personal growth and an important moment for mental health.

So do not be afraid to be frank, seek help and advice, do not be alone with pain, anxiety and sadness. The peaceful energy of your loved ones who treat you sincerely will help to overcome all obstacles on the way to happiness.

If a person knows how to experience emotions in an environmentally friendly way, this helps to restore mood and mood. Oftentimes, people direct their negativity to work, ensuring career success for themselves. Oddly enough, but success in business comes precisely because of difficult life situations. Creative activity also copes well with irritants, stress and nervous tension.

How to relieve anxiety at work

Controlling your emotions is one of the most important skills to achieve inner harmony.

1. Acknowledge and acknowledge your concern. Don’t deny that you’re feeling anxious, and then try to shift your attention to solving work-related problems.

2. Take regular breaks. Take a few minutes to relax. Take a walk, stretch your muscles, drink water.

3. Think about the reasons for your situation and how you would act when your fears come true. This will allow you to avoid repeating the same thoughts and focus on your work.

4. Concentrate the energy flow on specific goals. Divide the work into small steps and focus on each one individually to minimize self-doubt and self-doubt.

5. Leave your problems outside of the workplace so they don’t follow you all day.

6. Maintain communication with the team. Talk to someone about everyday matters to take your mind off things and direct your efforts in the right direction.