A car suddenly braked in front of you, and your consciousness has already painted a terrible picture of the accident? Have you eaten something with dirty hands, and can you already imagine how your stomach has been twisting all night from poisoning? Such states are classified as anxiety spectrum. What to do, read on.1. Anxiety at the chemical level changes the composition of the blood and the whole body falls into a state of combat readiness. We need to achieve muscle relaxation. The most popular method is muscle relaxation according to Jacobson: Procedure: Tighten your muscles as hard as possible, until you tremble. Count to 10. Exhale, relax your muscles for 30 seconds, silently or out loud say: “I am relaxed.” Feel the relaxation and move on to the next part of the body.• tense your entire body;• hands - clench your fingers as hard as you can into fists;• forearms - bend your hands at the wrist joint in any direction and bend your arms;• shoulders and forearms - spread your arms to the sides at shoulder level, bend your elbows, straining your biceps, clench your fists, bend your hands at the wrist joint;• forehead - frown your eyebrows, close your eyes and bring them to the center, wrinkle your nose, clench your jaws and spread the corners of your mouth in different directions;• nose - tighten the center of the face, cheeks and nose;• chin - extend a tense smile or open your jaw as much as possible;• neck - press your head back against a mental obstacle or tilt your head down to your chest;• shoulders - raise your shoulders and draw your head in• shoulder blades - squeeze your shoulder blades together and lower them down, straining the upper back muscles; • abs - tighten and tighten your stomach; • buttocks - tighten your buttocks, and, if possible, your perineum; • hips - bend your legs at a right angle, feet towards you (from a sitting or lying position); • shins and feet - from a sitting position, stretch your legs forward, pull your feet forward; • tense your entire body. If you feel difficulty somewhere, notice it. These areas can be worked on additionally until they relax just as easily. Any stretching or short aerobic exercise is also great.2. Anxiety always lives in the future, so the best way is to return to the present. We return to the here and now, restore contact with the present moment, with our internal state and the external world. Later I will also give examples of exercises that help stop mental activity, help to observe and be aware reality.3. With anxiety, breathing quickens. By slowing down and evening out breathing, we can control our physical and mental states. We have a magical tool in our hands, be sure to use it.4. Working with thoughts. An entire method has been created for this area - cognitive behavioral therapy. Instructions for use for all these exercises: it is not enough to read and know them. They must be physically performed every day, allocating at least 30 minutes for this work.