Method for relieve anxiety disorder

Self-treatment of anxiety disorder: 7 tips to relieve anxiety.

There are always such people in life, always complaining about their own shortcomings here, and some of them make much ado about nothing, which is a kind of anxiety. Anxiety disorder, also known as anxiety neurosis, is one of the most common diseases in neurosis, mainly manifested as anxiety. How should anxiety be good? What are the tips for treating anxiety?

Many times, many people will feel unhappy, but some people feel happy. The following are effective ways to relieve anxiety.

1, fantasy

This is a good way to relieve tension and anxiety. Imagine yourself lying on a sunny beach with a cool sea breeze blowing slowly. Try it, it may have unexpected effects.

2. Have confidence in yourself

When anxiety strikes, you can repeatedly tell yourself, "No problem" and "I can handle it", which will gradually eliminate your instinctive reaction of rapid breathing and sweaty palms, and make your intelligent reaction gradually appear. As a result, you really calmed down

Step 3 laugh

Don't stand still in life, smile happily, and never control yourself because of repressed emotions. Laughter can reduce hormones and adrenaline in human body and improve immunity.

You can read joke books, watch comedies and movies, and recall interesting childhood stories ... this effect can last for 24 hours. Studies have confirmed that when you have a premonition that you are about to laugh, your anxiety has begun to ease.

Step 4 cry

Crying is good, because the secretion of tears can promote the normal metabolism of cells, but cry gently.

Step 5 take a deep breath

Deep breathing can relieve the emotional reaction that is about to erupt and relax the whole body. Take a deep breath with your abdomen about 6 times per minute, that is, inhale for 5 seconds and exhale for 5 seconds. After several deep breaths, you can straighten your shoulders and relax your muscles. This breathing rhythm is consistent with the natural circulation of blood pressure fluctuation 10 second. This synchronization can not only make people calm down, but also benefit the health of cardiovascular system.

6. Music

Many people like to relax through music. Actually, this is a good idea. When they are in a bad mood, they can listen to some classical music and light music, which can relieve their mood and avoid being too excited.

7. Sports

Including jogging, swimming, playing Tai Ji Chuan and flying kites, are all effective ways to relieve anxiety. As long as you choose one or two and stick to it for a long time, you will know what you want to do most when you need to vent most.

Self-treatment of anxiety disorder

take a deep breath

When you are faced with emotional tension, you might as well take a deep breath, which will help relieve stress and eliminate anxiety and tension. When you feel anxious, your pulse speeds up and your breathing speeds up. Deep breathing can force you to slow down your breathing rate and convince your body that your anxiety is over. The correct abdominal breathing is that when you inhale and exhale, your abdomen will descend with you.

Move your chin and limbs.

When a person is under pressure, it is easy to bite the bullet. At this time, you might as well relax your chin. Swing from side to side for a while to relax muscles and relieve stress. You can also do chest expansion exercise, because many people will be nervous when they are anxious, which will lead to difficulty breathing. Poor breathing may aggravate the original anxiety. To restore comfortable breathing, turn your shoulders up and down and take a deep breath. Breathe in when lifting your shoulders. When you relax your shoulders, exhale. Repeat it several times.

Remain optimistic

When you lack self-confidence, you might as well imagine your past brilliant achievements or your own success. You will quickly resolve your anxiety and anxiety and restore your self-confidence.

Learn to relax

Relaxing for a few seconds before facing the interference of daily affairs can greatly improve the degree of anxiety. For example, when the phone rings, take a deep breath before answering it. Cultivating this habit of deliberately relaxing for a few seconds can play an effective sedative role. Let you control your anxiety, not be controlled by it. On weekends and holidays, you can also go for a drive or go to the seaside. Try to do some healthy activities and put aside the troubles of work.

Divert attention

If the work in front of you makes you upset and nervous, you can temporarily divert your attention, turn your eyes out of the window, and let your eyes and other parts of your body relax in time, thus temporarily relieving the immediate pressure. You can even get up and walk to avoid the low-tide working atmosphere for a while.

Raise your voice

This method may not be appropriate in public places. But when you are in some places, such as your private office or your car, shouting is a good way to vent your emotions. Whether you are yelling or screaming, you can vent your anxiety in time.

get enough sleep

More rest and adequate sleep are good ways to relieve anxiety. This may not be easy to do, because nervousness often makes it difficult to sleep. But the less you sleep, the more nervous you will be and the more likely you will get sick, because the immune system has weakened at this time.

psychotherapy

Psychotherapy refers to that clinicians establish a good doctor-patient relationship through verbal or nonverbal communication, and apply professional knowledge of psychology and medicine to guide and help patients change their behavior habits and cognitive coping styles. Drug therapy is a temporary solution, and psychotherapy is a permanent cure, both of which are indispensable. There are also psychotherapy, biofeedback therapy, relaxation therapy and so on suitable for anxiety patients.

The earlier diagnosis and treatment, the better the prognosis of anxiety disorder. After specialized standardized treatment, the vast majority of patients will get clinical rehabilitation and restore their previous happy mood.

In particular, after the symptoms are relieved, you still need to take antidepressants 1 ~ 2 years; You need to consult a specialist when stopping or reducing drugs, and never adjust the drug treatment plan without authorization.

Summary: Anxiety is not terrible, but how to deal with it. Have you learned these tips for relieving anxiety that I recommended above? Go and study quickly. Once you find something abnormal in your life, you must go to the hospital in time, and you can also treat yourself at ordinary times. I believe the above article can help you.

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