To put it bluntly, it is for you to make excuses for yourself.
For people who are prone to self-attack, there are often fewer problems to deal with? Looking for external reasons? This link. They blamed all the mistakes on people and themselves.
Therefore, once you rethink, don't rush to find out your own problems, but look for the objective reasons that lead to the status quo, reduce self-blame and tell yourself that objective factors are uncontrollable and not your own fault.
2. Find the fulcrum of life and don't let yourself be idle.
Many times, the reason why you have time to think is probably because during that time, you have nothing to concentrate on, and you lack a life sustenance and fulcrum.
Your brain is in a state of aimlessness. If you play freely, you will think. And when it has an instruction, such as watching movies, reading books, playing games and working, whatever it is, it will use limited space to process the instruction and then give up? Free play? Anxiety.
This is also the most direct and effective way for me: to fill my spare time and find a new fulcrum for my life.
For example, set yourself a simple and executable goal: I want to take the next XXX certificate, I want to learn a XXX skill, I want to complete a better job challenge, and so on, and then concentrate on it in my spare time.
3、? Tell your troubles to people close to you.
Psychotherapy is also an effective way to solve paranoia.
But you must choose the right person. Close people, don't be cynical about your sensitive nerves. It is recommended to choose parents, confidants, partners or professional psychological counselors.
Speak out your troubles in advance when you speak, fight? Helper? Identity and ask for help.
This will make the other party take it seriously and know from what angle to comfort you.
4. Make yourself more confident and find support for a sense of security.
People who like to entertain foolish ideas are essentially insecure people who are prone to anxiety.
5. Learn to relax or meditate.
In my consultation, I will ask you to do some relaxation training and meditation exercises (I don't know how to do it in detail here, usually under the guidance of the teacher), which will help us to concentrate better and reduce stress, thus reducing anxiety.
Moreover, meditation is also helpful for insomnia.
6. Learn to live in harmony with anxiety.
If we have anxiety, don't just suppress it. We should know that anxiety is normal, and it exists to remind us of potential crises. Only when ancient humans had anxiety can they better adapt to the environment and avoid natural enemies.
Therefore, you should accept your anxiety and paranoia, and don't deny yourself and your emotions too much. All your emotions are meaningful. You should learn to live in peace with them instead of suppressing them.
When you think about it, you can try to tell yourself: I know my paranoia and anxiety are to remind me to avoid disasters and warn of dangers, but please rest assured that I am safe now, so please don't worry too much about me, I will take care of myself, and I will tell you if I need you.