Quite common case, when emotions in their intensity does not correspond to the situation. For example, have a public speaking – and you instead of anxiety experience fear like you will have a meeting with a family of angry bears. The causes of such reactions, of course, it is advisable to understand. But how to improve the condition, when until the necessary action was left for 5-10 minutes?
in such a situation will help technique "three words".
Change the wording. Describing his condition, we often say – I'm scared, I'm angry, I'm nervous. Change the wording to three words – I feel fear, I feel anger, I feel anxiety… This phrase allows verbally to separate themselves from the intense feelings.
- "I". state your name, preferably out loud. Look in the mirror – carefully, give yourself the opportunity to see what it looks like “I” at this moment. Pronounce, at least to myself what I see (I have brown hair, with brown eyes, I have short hair….) Suitable even for a simple statement of facts: name, age, profession, family, children, hobby… always feel around or slightly Pat yourself with a hand – this will allow tactile to define the boundaries of his own body. It's all yours “I”. "Feel”. Feelings are signaling system, which gives us to understand – something going on. It's always body language – cold/hot, heart pounding, dry throat, shaking hands, sweaty palms. Describe your bodily sensations that you were able to identify the emotion. Rate the intensity of their manifestation on a scale of one to ten. "Emotion". If you drew it – as you would your emotion? The Association may be specific or to represent something abstract. For example, such a description - a dense clump with soft edges, grey with Burgundy splotches. Imagine at what distance from you is this object? Where is it in this space?
place the attention on your feelings and their intensity. Now take a step aside from the way of emotions. The first step is better to do it physically – further movement can be continued in the imagination. In the process, observe how the intensity of your feelings. Stay in the moment when she will be comfortable enough.
Important! Any strong emotion disproportionate to the situation tells us the psychological difficulty. This is an important and valuable function – treat it with respect. For this mentally refer to the way emotions and vowed to deal with the causes then, when you have enough time and effort. a promise is a promise!
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