Nine measures to ease anxiety easily

1, take a deep breath

If you find yourself feeling nervous, try to take a deep breath, which will not only relieve the tension caused by stress, but also eliminate anxiety. If you find that your pulse is accelerating and you feel short of breath, it is probably anxiety. Deep breathing slows down the breathing frequency, which has a good effect on relieving anxiety.

2. 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.

Step 3 stay 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.

Step 4 fantasize

When you find yourself nervous or anxious, the best way is to fantasize about what you can't achieve, beautify it through imagination, and let yourself feel immersive. The purpose of this is to shift the center of gravity and achieve the purpose of decompression.

5. Have confidence in yourself

When anxiety strikes, you can repeatedly tell yourself, "No problem." "I can handle it." "I am better than others." This will gradually eliminate the instinctive reaction of shortness of breath and cold sweat on your hands, and make your intelligent reaction gradually emerge. As a result, you really calmed down

Step 6 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.

Step 7 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.

8. shout loudly

It is obviously inappropriate to do this in public places. If you choose a remote place, the mountains, or KTV, vent and shout. This can vent their anxiety more effectively.

9. 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. Please refer to the first section of this chapter for the treatment of insomnia. Nutrition and dietotherapy It is difficult for people who are often anxious to relax, but this mood must be alleviated. At this time, a proper diet is extremely important. Diseases caused by anxiety usually stem from insufficient nutrition, because the body can't process nutrients normally at this time.

Seven kinds of bad emotions and their solutions

1, full of negative thinking

Unhappy people have many negative thoughts subconsciously. For example, when you are on a blind date, if your mind is full of thoughts like "He can't like me", your behavior will become stiff and your face will look depressed, and the other person will inevitably think, "This person is always pulling his face, so let's not associate."

Prescription: Give yourself positive psychological hints, and these positive "psychological predictions" will really come true.

2, see the problem is not flexible

If you can't consider the problem from many aspects, you won't see the good things hidden behind the "bad things" and you will miss the good opportunities and hopes.

Prescription: Steve Jobs, the former president of American Apple Company, had a brilliant idea: when he faced great setbacks, he always thought, "If he died tomorrow, what would I choose?" He opened the distance from the current predicament by facing death directly, and looked at the problem from a brand-new perspective.

3. There is no goal in life

People who work hard for the ideal of life are happier. For example, work is to lay the foundation for the realization of ideals, and suffering and fatigue will become satisfaction.

Prescription: combine personality, hobbies and social reality, find the right goal in life and dare to try. American President Franklin said that there is no failure in life, only to stop trying. Therefore, any attempt is worth encouraging.

4, can't see the beauty

Gorgeous sunrise, blooming flowers, children's smiles ... There are many beautiful things around us, but when we focus on negative things, we can't see these beautiful things and naturally we won't be happy.

Prescription: Writing down three things worth being happy and grateful for every day can make you sensitive to beautiful things.

5. think about something.

Some people keep thinking when they encounter a little trouble, so that the details of the incident are infinitely magnified and the negative impact on themselves is doubled.

Prescription: You might as well write down the "bad things" you are worried about and think about how likely it is. We often find that most of these imaginary disasters are impossible.

6. Always look sad

Some people always look gloomy, others will naturally not smile at him, and it is difficult to convey happiness to his heart.

Prescription: Turn your mouth up before going out every day. American psychologists have found that smile and happiness affect each other. In other words, when we try to smile, we are more likely to feel happy.

7. Rigid thinking

When you look at a problem and think rigidly, you won't find happiness from a new angle, and you often worry about it.

Prescription: changing perspective method

Unhappiness may be related to our perspective, so we should pay attention to looking at the problem from many aspects. If you look at it from one angle, it may cause negative emotional experience; If we look at it from another angle, we may find its positive significance, thus turning negative emotions into positive ones. This is the beauty of "changing perspective".

How to treat psychological anxiety

1, interpretation method

Because anxious patients often have expected anxiety and fear of future anxiety attacks. If the patient can actively cooperate with the psychologist and patiently listen to the doctor's explanation of the nature of the disease, it will help to reduce the psychological burden and prevent the occurrence of anxiety.

2. Relaxation method

Relaxation therapy is a method to teach patients how to relax their muscles and emotions. Patients can get rid of distractions by learning and mastering the methods of breathing regulation and relaxing the whole body muscles.

Patients first pay attention to a part of the body and try to relax this part of the muscle until they feel warm. Then turn your attention to another part of your body. This kind of repeated training can make the mood calm, the heartbeat regular and the breathing even, which has a good effect on the anxiety state.

3. Impact method

Let the patient suddenly be in the actual environment that stimulates anxiety to change the pathological behavior. This treatment lasts 30-60 minutes each time, and the number of treatments is generally 1-4 times.

4. System desensitization method

When the patient is in a state of complete relaxation, stimuli that can cause slight anxiety appear repeatedly in front of him. When the patient can't be anxious, increase the intensity of stimulation until the patient's anxiety disappears completely.

5. Hypnotic state

Hypnosis is suitable for generalized anxiety disorder (an anxiety disorder characterized by frequent and persistent tension, no obvious object or fixed content, or excessive worry or trouble about some problems in real life). Hypnotists use highly suggestive hypnosis techniques to improve patients' anxiety and sleep.