نگرانی
رد پای نگرانی را همه جا می توان پیدا کرد. همه ما نگران می شویم. در واقع 38 درصد از افراد هر روز نگران می شوند.
نگرانی، سبک تفکری است که مردم برای اجتناب از بدتر شدن اوضاع به آن پناه می برند. نگرانی، راهبرد شماست برای اینکه بتوانید خودتان را با واقعیت سازگار کنید، واقعیتی که گمان می کنید قطعیت ندارد و کنترل ناپذیر، خطرناک و مملو از مشکل است به نظر میرسد که نگرانی ها سود و ارزشی ندارند و تنش های زیادی دارند از جمله: خواب آشفته، تحریک پذیری، خستگی، عدم تمرکز و نارضایتی عمومی باشد. در نهایت ما نگران مسائلی هستیم که هرگز اتفاق نمی افتند.
نگرانی، مولفه اصلی تمام اختلال های اضطرابی و افسردگی است. پژوهش ها نشان داده اند که نگرانی پیش مقدمه افسردگی است. شما نگران می شوید و سپس افسردگی به سراغتان می آید.نگرانی از جمله مشکلاتی است که نیازمند راه حل دقیق است.
لیهی معتقد است، بسیاری از نگرانی های افراد در واقع راهکاری برای فرار از ترس های عمیق تر و جدی تر است. شاید به همین دلیل بتوان نگرانی را راهی برای تبدیل ترس های عمیق به ترس های سطحی تعریف کرد.فرض کنید مادری نگران سلامتی فرزند خود باشد. این ترس اجتماع پسند لز قضا باعث می شود که اطرافیان این مادر، رفتارهای مراقبتی وی را تایید کنند.اما شاید ترسی که بر ذهن این مادر چنبره انداخته است، معنای بیماری فرزند باشد. احتمال دارد در عمق ساختار فکری این مادر، باوری نهفته باشد که خودش از آن چندان آگاه نباشد. ممکن است به چنین باورهایی دست پیدا کنیم:
- من مادری توانمند نیستم.
- من والد قابلیت داری نیستم.
- مریضی فرزندم به معنای بی ارزشی من است.
بک و همکارانش(1985) اعتقاد دارند که افراد دچار اضطراب و نگرانی مزمن در طول دوران زندگی خود دچار دو دسته ترس می شوند:
- ترس هایی که به حوزه ارتباط با اطرافیان ربط دارد.
- ترس هایی که به حوزه تسلط ، خودمختاری، هویت یابی و سلامت بر می گردد.
نکته مهم دیگری که باید به آن دقت کرد بحث رابطه بین باورهای خرافی با نگرانی است. به نظر می رسد که یکی از دلایل روی آوردن افراد به باورهای خرافی، ناتوانی در تحمل ابهام یا بلاتکلیفی باشد. بلاتکلیفی افراد را به سمت باورهای خرافی و در نتیجه نگران اندیشی سوق می دهد. ناتوانی در تحمل ابهام یا نابردباری در برابر ابهام باعث می شود افراد به سمت باورهایی گام بردارندکه اغلب پایه و اساس علمی ندارد، اما برای آنها کارکردهایی به دنبال دارد. برخی اوقات پدیده های اجتماعی نیز در شرایط خاصی باعث شکل گیری یا تقویت برخی از باورهای خرافی می شود. برخی از افراد نسبت به افکار منفی ذهنشان حساس می شوند، در صورتیکه خطور کردن افکار منفی پدیده ای کاملا طبیعی است. فیلم راز یکی از پدیده هایی است که باعث دامن زدن به حساسیت افراد در قبال خطور افکار منفی به ذهن شان شده است. این گونه بر می آید که برخی از افراد به دنبال تماشای این فیلم، سخت تحت تاثیر آن قرار می گیرند. ممکن است در ذهن چنین افرادی باورهایی شکل بگیرد یا اینکه از قبل زمینه اش را داشته باشند، بنابراین باورها یا تماشای فیلم فعال شده اند:
- فقط باید به جنبه های مثبت فکر کنم.
- اگر به جنبه های مثبت فکر کنم، اتفاقات مثبت رخ می دهد.
- باید تمام فکرهای منفی را از ذهن خودم بیرون کنم.
- باید مثبت اندیشی کنم.
- اگر به وقایع منفی فکر کنم، اتفاقات ناگواری برای من رخ خواهد داد.
مشکل چنین باورهایی این است که فرد را به وادی نگرانی سوق می دهند و نگرانی، آغازی است برای برخی از مشکلات یا عاملی است برای تداوم برخی از مشکلات. چنین افرادی سخت به دنبال درمان های معجزه آسا هستند. نگاهی به برخی از مجلات، آگهی ها، سمینارها و عناوین برخی کتاب ها بیندازید تا متوجه شوید که این نوع درمان ها بازار داغ و گرمی دارند. این باورها یکی از مسائل در موضوع نگرانی، اهمیت زیادی دارند.
چگونه می توان نگرانی را حل کرد:
- شناسایی نگرانی کارساز است یا دردسرساز:
2. سیستم عصبی تان را آرام کنید: به کاربردن تمرینات ریلکسیشن، مدیتیشن و آرام سازی عضلات.
- زندگی کردن با عدم قطعیت: افراد نگران به دنبال یک راه حل کامل و دقیق هستند.ما نمی توانیم کاملا مطمئن باشیم که کارها خوب پیش میروند یا نه و همیشه با میزانی از عدم قطعیت زندگی می کنیم که می توان آن را به عنوان بخش ذاتی زندگی پذیرفت.
- فاصله گیری: شما با افکارتان به گونه ای برخورد می کنیدد گویی که واقعیت دارند.شما معتقدید اگر چنین فکری به ذهن تان خطور کند: من تنها هستم، پس باید به آن توجه کرد، کاری برایش انجام بدهید و از شر آن خلاص شوید. و تمام فکر و ذکرتان این افکار می شوند. فاصله گرفتن یعنی کنار باستید و توجه کنید که اینها، فقط فکر هستند.
- بررسی کنید چه قدر احتمال دارد (0-100%) که آنچه نگرانش هستید، واقعا اتفاق بیفتد؟
- چه شواهدی وجود دارد که نشان می دهند اتفاقات بد و ناخوشایند رخ خواهند داد؟
- تا به حال چند بار نگرانی های شما در گذشته درست از آب در نیامده اند؟
- اگر فرد دیگری همین نگرانی شما را داشت، به او چه راهکاری می دادید؟ چرا به دوستاتان راهکارهایی می دهید که خودتان از آن استفاده نمی کنید؟
در صورتیکه با راهکارهای داده شده نگرانی شما کاهش نیافت بهتر است از یک روانشناس بالینی کمک بگیرید.
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