The Six Skills of Overcoming Anxiety

Photo Credit: Fernando from Unsplash

The research is massive and fairly conclusive. There are more people struggling with anxiety-related symptoms and fighting with mental health issues now, more than ever before. The COVID-19 pandemic has only exasperated the situation.

Our brains are very powerful. The way our brains are wired up, it has a unique way of dealing with internal and external stressors. Once we sense that something is wrong, our amygdala, which is part of the limbic system, processes the fear. It then sends signals to the hypothalamus to trigger a hormone (cortisol) in order to produce a “fight or flight” reaction. This produces an increased heart rate and respiration that cause us to prepare for action.

All this is good, especially when there is a real and present danger, but it is not helpful when there is falsely perceived danger or when our thoughts negatively affect how we view a situation. Therefore, a lot of the triggers are internal, which are activated in our minds. It can come in the form of replaying and pondering on things of the past that you cannot change (i.e. a mistake or failure) or worrying about something in the future that you might not have any control over (i.e. fear of something or a worst-case scenario). These thoughts can be irrational and even over-power us to live in constant anxiety or to panic.

When a person struggles with anxiety, it can be crippling. It causes a lot of mental dissonance and unnecessary emotions, which cause a lot of problems. Therefore, it is imperative that we find ways to address our anxiety and start living in freedom.

Here are 6 skills (5 M’s) to develop in order to overcome anxiety:

  1. MONITOR your thoughts. Too often, we focus on our behavior, but then get discouraged because we are not changing. The problem is not our actions but our thoughts. Remember the TEA process of bringing change to our behavior. What is the TEA process? It is simply: our thoughts affect our emotions, which eventually, affects our actions. Therefore, if we monitor what we think about, then we can battle our anxiety. We must catch any negative thoughts. We need to see if our thoughts are true because sometimes, they are falsely perceived realities.

Next Steps: Whenever you come across a negative or debilitating thought, replace it with a truth or a positive thought on the situation. For example, if you feel like you are going to fail in a presentation, then think about the opportunity you will have to grow and learn from the experience.

  1. MINIMIZE your triggers. If you are able to reduce the number of things that get you anxious, then you will have more peace of mind. But in order to minimize our triggers, we must know what they are. So be observant and keep a journal of things that get you triggered. You might want to invite a trusted friend to help you to identify some of the triggers. As we are more self-aware, then you can choose to not engage or even remove yourself from the anxiety-induced situation.

Next Steps: Come up with a list of “triggers” that cause anxiety in your life. Then think of ways that you can prevent or even address those situations.

  1. MEET up with people. There is something powerful about being in community with other people. It provides a space where you can be known and feel a sense of belonging. It is an avenue for you to openly and honestly share some of your struggles with anxiety, fear, or worry. Remember that those people should be life-giving. If they are toxic or drains strength from you, then they are not the right people. Also, if you are a loner and don’t have too many trusted friends, try to join a formalize group such as a book club, cooking class, or even a religious small group gathering. It helps to have people that you are meeting regularly for a specific purpose so that you can build relationships.

Next Steps: Commit to regularly meeting with a few people who will care and listen to your struggles, and encourage you on your journey.

  1. MAINTAIN good habits. A lot of the anxiety that we go through are learned responses to situations that are outside of our control. This then causes us to turn to things that can develop into bad habits. In fact, it can even galvanize addictions (alcoholism, pornography, video games, scrolling endlessly on social media, YouTube, etc.), which will be counterproductive to overcoming anxiety. It helps to make sure that you are taking care of yourself mentally, physically, emotionally, and even spiritually. When we have a clear schedule and small goals to accomplish throughout the day, it helps us to feel less anxious. We need to make positive connections in our brains with good habits. This will give us more confidence and the ability to be proactive in our life.

Next Steps: Write out your weekly schedule and follow through. Find someone to keep you accountable and to practice the good habits together.

  1. MOVE around. When we struggle with anxiety and get depressed, the temptation is to get lethargic and just sleep. But this in fact fuels your struggles. Some people go to the other extreme and don’t get enough sleep because they are constantly worried. In both cases, it affects our bodies, which affects our emotions. Therefore, it is vital that we stay active. Any physical activity helps to increase the endorphins and serotonin levels which are released into our body. This helps us to feel better, which will then assist us to have a better perspective on our situation.

Next Steps: Schedule a daily time where you will exercise or even take a walk.

  1. MEDITATE on good things. Once again, the things that go into our minds really do affect our emotions, which will eventually affect how we respond to situations. This is why it might help to get off social media or avoid other things that fuel the negative emotions. The more we focus on the positives and things that are true, then we are able to rewire our brains to respond differently. It is in the cortex, which is the rational part of our brain which is responsible for thinking and processing information through our five senses, that can disengage the amygdala. Once we process the situation with truth and a positive perspective, it prevents the release of cortisol in the hypothalamus, which reduces the anxiety.

Next Steps: Have several positive quotes or images that fuel good thoughts on your phone so that you can turn to it when you sense the anxiety rising up.

So, the 6 skills are: 1) Monitor your thoughts 2) Minimize your triggers 3) Meet up with people 4) Maintain good habits 5) Move around 6) Meditate on good things.

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  63. نقد فیلم برادران لیلا فیلمی که ایرانی ها را بدبخت
    و حقه باز نشان میدهد
    اگه ضعیف تر هم می‌بود از نظر سینمایی باز این شجاعت و حواس جمعی و پیشبینی های دقیق
    بسیار قابل تحسین میبود، بگذریم که واقعا
    از نظر سینمایی، در سطح سینمای ایران فیلم ضعیفی نیست حالا باز بیاید روضه سینما بخونید.
    شما اصلا با لذت بردم آدم از فیلم و تحسینش مشکل دارید
    و فرق نمیکنه این فیلم باشه، یه بلاک باکستر
    هالیوودی باشه یا چی… شماها باید دهنتو باز
    کنید وگرنه تلف می‌شید! خدا نکنه یه نفر بخواد یه فیلم بسازه که
    چهار نفر لذت ببرن چون فلان
    شخص هشتاد سال پیش فلان فیلم رو ساخته که سینما همونجا تموم شده!!
    مطلب دیگری اگه باشه که توسط امثال فراستی نوشته شده باشه اصلا ارزش
    خوندن ندارن و هر فیلمی
    که شاهکار نامیده میشه تو تاریخ هم ضعف ها و مخالف های خودش رو داره و ما
    اصلا فیلم و سینمای بی نقص و مقدس نداشتیم و نداریم.

    در این بخش از فرهنگ و هنر، به معرفی و خلاصه فیلم سینمایی برادران لیلا و نقدهای پیرامون آن اشاره خواهیم کرد.
    از همین رو، فیلم «برادران لیلا» یک فیلم کامل
    به شمار نمی‌رود. اما از نظر هدف خود، اثری عالی است که سعی دارد از طریق سختی‌های بی‌شمار
    یک خانواده، وضعیت ایران را به نمایش بگذارد.

    به عنوان یک فیلمساز، سعید روستایی اهدافی بسیار والا و گسترده دارد و گاهی اوقات موفق نمی‌شود
    به این اهداف خود دست پیدا کند اما همچنان توانسته صدای
    هیجان‌آور خود را به گوش بقیه برساند.

    آنهایی که آگاهانه این فیلم را
    میکوبند دشمان قسم خورده ملت ایرانند.
    اندازه سر سوزن از درد ما مردم دردش نمیاد کاملا تو فیلم هویداست .
    خاک بر سر جشنواره کن که این سالها چه مزخرفاتی رو
    می پذیرد . [newline]بعضیها جوری فریاد می زنن
    درد ما رو دید یا حرفشو زده گویی
    کارگردان و فیلمساز رو با مددکار اجتماعی یا
    صلیب سرخ اشتباه گرفتن یا شورا شهر یا جایی که مسعول شنیدن حرفها و رنجهای مردمه .
    بابا فیلمسازی این نیست فیلمسازی بهزیستی نیست
    که قرار باشه ما رو ببره زیر پوشش!

    فیلمساز فقط فیلمسازه و بایدم بلد باشه کارش رو ، وقتی فیلمسازی کارش رو را بلد نباشد مصلح اجتماعی میشه ، سخنران میشه، هر کاری
    میکنه که پشتش قایم بشه تا آسیب نبینه .

    به همین دلیل هم موقعیت‌هایی در
    فیلم‌هایش وجود دارند که در آن‌ها انگار روابط علت و معلولی
    داستان و هم‌چنین بده و بستان شخصیت‌ها از حالت ارگانیک خارج می‌شوند
    و روستایی فیلمش را رو به تماشاگر و خطاب به او می‌سازد.
    این عارضه در «ابد و یک روز» و «متری شش و نیم» وجود داشت اما متاسفانه چنان در این اثر تازه از کنترل خارج شده که
    انگار فیلم‌ساز در حال سخنرانی
    و خواندن خطابه رو به ما است.
    وزن سنت و پیوندهای خانوادگی در فیلم «برادران لیلا» نقش متقاعدکننده‌ای دارد.
    در فیلم «برادران لیلا» یک خانواده ایرانی
    که زمانی مغرور و پرافتخار بوده و اکنون
    رقت‌انگیز است، در آستانه نابودی قرار گرفته اما توسط خواهر بااعتمادبه‌نفس خانواده که از
    تکیه بر مردان برای تصمیم‌گیری درباره سرنوشتش خسته شده، از سقوط در امان می‌ماند.

    نکته ی آخر و جالب اینکه در خیلی از صفحات مجازی نقدهای زیادی از این فیلم چه مثبت و چه منفی خواندم .

    خانم علیدوستی همیشه توانایی‌های بازیگری خود را ثابت می‌کند و
    این خود قابل تحسین است. وی بارها برنده سیمرغ و جوایز گوناگون بین‌المللی و
    ایرانی شد. از مطرح‌ترین کارهای او
    باید به سریال شهرزاد اشاره کنیم که طرفداران زیادی نیز داشت.
    برادران لیلا ساخته سعید روستایی دراماتیک‌تر و
    اجتماعی‌تر از «ابد و یک» روز است اما همچنان کپی دست‌دومی از سینمای اجتماعی مسعود کیمایی و «گوزن‌ها» است.
    این مولف که در کارنامه خود «متری شیش
    و نیم» را نیز دارد ثابت کرده توانایی بالایی در به چالش کردن عنصر انسان در جامعه
    و برخورد جامع با انسان دارد. فیلم‌نامه دراماتیک «برادران
    لیلا» قبل از آن‌که خسته‌کننده باشد بسیار پر چالش است
    و به نظر می‌رسد تریبونی است برای عدالت‌خواهی جوانان از جغرافیای خود.

    حتی رد پای تأثیرپذیری از آثار آرتور
    میلر در میان سرزنش‌های خشم‌آلود و دردناک این فیلم وجود دارد.
    برخی از مخاطبان البته ممکن است روستایی را از
    یک پرتره پرتلاطم خانوادگی دیگر به نام «ابد و یک روز» به خاطر بیاورند.
    اگر چه تریلر پلیسی فوق‌العاده
    او یعنی «متری شیش و نیم»، نزدیک‌ترین محصول سینمای ایران به فیلم «ارتباط فرانسوی» هنوز در ایالات متحده اکران نشده است اما همین فیلم بود که توجه مرا معطوف به این کارگردان کرد.
    لیلا (ترانه علیدوستی) زنی چهل ساله و مجرّد است که در خانواده‌ای درگیر با بحران اقتصادی زندگی می‌کند.
    او در دفتر اداری یک پاساژ کار می‌کند و تنها درآمد ثابت خانواده را دارد اما نه پدر و نه چهار برادرش به حرف او گوش نمی‌دهند.

    حتی چنان گفته شده از این دردها خودمونیم خسته شدیم و برامون هم دیگه شنیدنش و تکرارشون بدتر عصبیمون میکنه
    . نقشه فرهاد تنها یکی از برنامه‌های این خواهر و برادران است که برای پول درآوردن به اجرا می‌گذارند و یکدیگر را
    گول می‌زنند تا بتوانند دیگری را از نابودی نجات بدهند.

    در فیلم، تنش‌ها به صورت منظم و مداوم در موقعیت‌های مختلف
    و با حضور کاراکترهای متفاوت احساس می‎‌شود و صحنه‌های درام خون‌گرمی را ایجاد می‌کند
    که در آن بازیگران به سبکی پرخاشگرانه نقش‌آفرینی می‌کنند که یادآور سبک جان کاساوتیس
    است. دیوید جنکینز با اشاره به فیلم‌نامه
    درخشان برادران لیلا، توانایی سعید روستایی در نگارش چنین متنی را ستایش می‌کند؛ خلاصه‌ای پرجنب و جوش از
    مکالمات احساسی و بحث‌های متناقض که به کمال عاطفی و روایی می‌رسد.

    برای فیلم‌برداری یک فیلم تقریبا سه ساعته که بیش از همه در حوزه دیالوگ حرکت می‌کند، باید
    کاملا حواس چمع بود. فیلم برادران لیلا به کارگردانی
    سعید روستایی، فیلم برگزیده منتقدان در جشنواره کن 2022 است.
    داستان فیلم برادران لیلا یک درام خانوادگی است که موضوعات اقتصادی و فرهنگی را در
    بر می‌گیرد.
    سعید روستایی با روش‌های مختلفی خود
    را از دیگر فیلم‌سازان متمایز کرده است.
    یکی از همین روش‌ها نیز جریانی حماسی است که
    او به داستان می‌دهد که در این فیلم، روی داستان پدرسالار و وارثانش تمرکز دارد
    که همانند نسخه‌ای تهرانی و طبقه کارگری
    از پدرخوانده احساس می‌شود.
    به نوشته این منتقد سینمایی،
    حماسه خانوادگی حیرت‌انگیز و تقریبا سه ساعته سعید روستایی، با تراکم
    روایی یک رمان روسی و بینش‌های فردی شدید یک
    کتاب درسی روان‌شناسی، پله‌های نردبانی چوبین
    را که زنده‌ماندن در تهران معاصر تنها با بالارفتن از آن میسر است، در
    هم می‌شکند. دیوید جنکینز برادران لیلا
    را که درباره زندگی یک خانواده فقیر تهرانی در میانه
    فروپاشی است، یک «ناک اوت» سینمایی توصیف
    کرده‌است. سعید روستایی فیلم‌ساز
    ایرانی یک درام خانوادگی بزرگ، جذاب و شخصیت‌محور را به سبک ایتالیایی-آمریکایی با اجراهای
    خشن، صحنه بزرگ عروسی و تاثیرپذیری‌هایی از
    «روکو و برادرانش» ساخته ویسکونتی و «پدرخوانده»ی کوپولا ارائه می‌کند.
    در رأس همه این مردان بیهوده و انگلی، پدر سالخورده
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    دارد – مردی که مکرراً ناله می‌کند، خود رحم
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    او در فیلم‌سازان برجسته‌ای چون رسول صدرعاملی، واروژ و اصغر فرهادی بازی کرده
    و جوایز از جمله جایزه بهترین زن از جشنواره فیلم لوکارنو سوئیس
    سوئیس و سیمرغ بلورین بهترین بازیگر نقش اول زن زن جشنواره فجر را دریافت کرده است.
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    در چند سکانس کاملا از حفظ بازی می کند.
    اگر داستان علی الظاهر کمی ابکی به نظر
    می‌رسد، روستایی اجازه نمی‌دهد هنگام تماشای فیلم همچین حسی به مخاطب دست دهد.
    سعید روستایی صحنه‌ها را با انرژی فیلم‌های مستند شلوغ به تصویر می‌کشد و ماهرانه از کلیشه‌های
    ملودراماتیک دوری می‌کند.

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