Social anxiety ~ ~ Please come in if you know about psychology.

Now that we know the reason, we must test ourselves to defeat him!

Self-treatment of anxiety disorder is difficult to achieve. .

It is recommended to go to a better hospital system for treatment!

But also related to the lack of some nutrients. Don't be picky about food.

Anxiety disorders

Anxiety can be said to be a civilized disease in today's society, which can come from many aspects: work pressure, interpersonal relationships, economic problems, loneliness and traffic jams. Due to the pressure and troubles of life, everyone has more or less nervous and anxious experiences.

Long-term stress can cause anxiety, which is the way for the body to prepare for danger. But when there is no danger and anxiety occurs or is excessive, it is a pathological state, which will bring harm to people's health. Anxiety has different manifestations, including phobia, panic attack, obsessive-compulsive disorder, post-traumatic stress and generalized anxiety.

In fact, whether rich or poor, educated or healthy, people may experience tension and anxiety. A little stress every day is not a big problem. On the contrary, moderate tension makes life more energetic, at least less monotonous.

Although everyone has experienced anxiety, not everyone can adjust properly. Some people are good at adapting to the pressure of life, while others are quite affected. The latter are mostly wild /b-type people who are willing to struggle and have type A personality, while the former are people who know how to relax and belong to type B personality.

Our body can cope with some short-term adversity, but if it is in a state of tension or anxiety for a long time, it will make the body collapse. Studies have shown that when the brain is in a bad state, it will secrete too much adrenaline. This hormone inhibits white blood cells from producing antibacterial cells.

Studies have pointed out that the most common causes of mental anxiety are the death of spouses and relatives, followed by divorce, unsatisfactory marriage and illness. The more stimulation and blows a person receives, the easier it is to get sick. In fact, tension and anxiety are harmless in themselves. What is terrible is the bereavement caused by being in this state for a long time, which will lead to physical and psychological diseases. Mild cases include fatigue, headache, backache, heartburn, indigestion, diarrhea, diverticulitis, insomnia and even hair loss. In severe cases, acidosis, ileitis, depression, hypertension, hypercholesterolemia, immune system weakness, cancer, impotence, pancreatic diseases and ulcers may occur. If the tension and anxiety that produce these symptoms are not handled properly, it may lead to more serious diseases.

The following suggestions may help you to relieve tension and overcome anxiety. You can choose the way that suits you best.

Family therapy measures

● 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 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.

● 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.

● 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.

● Be sure of 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

● 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.

Shout loudly.

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.

● Keep 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 diet therapy

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.

The following are some important nutritional supplements that you can choose to take properly.

● Supplement nutrition.

① vitamin b group

Vitamin B group is very important for the operation of nervous system. Injection of vitamin B solution can improve brain function, relieve anxiety and protect immune system. Vitamin B group and pantothenic acid (vitamin B6) 100 mg daily.

② Calcium and magnesium

2000 and 1000 mg per day. Take clamping agent or calcium lactate. If you are allergic to milk, do not use calcium lactate.

③ L—-tyramine acid

1000 mg per day (500 mg during the day and before going to bed, used on an empty stomach). There are also 50 mg of vitamin B6 and 500 mg of vitamin c*** for absorption. It can relieve tension and help you sleep.

④ Vitamin C contains bioflavonoids.

3000- 10000 mg per day. Stress consumes adrenal hormones (anti-stress). Vitamin C is essential for adrenal function.

⑤ Comprehensive vitamins and minerals (including vitamin A and potassium)

25,000 international units and 99 milligrams per day. This is necessary in a tense situation. Potassium is needed for adrenal function. You can also take 5 pieces of kelp every day, which contains balanced vitamins and minerals.

⑥ Fiber (ABC intestinal drops or oat bran)

According to the product description, it can clear the intestine and improve the intestinal function.

⑦ Y-aminobutyric acid plus inositol

Follow the product instructions. This is an effective sedative.

8 L-tyramine, vitamin C and zinc gluconate.

Follow the product instructions. Anticold drugs and colds are often the first symptoms of nervousness and anxiety. Taking it can relieve tension.

Pet-name ruby lecithin

2 capsules with meals. Protect nerve fibers, cells and brain function.

● Diet should be taboo.

Diet is very important. Avoid cola, fried food, junk food, sugar, white flour products, potato chips and other foods that are easy to stimulate the body. The diet needs 50%-75% lettuce. Do not eat dairy products for three weeks, and then add them to the diet one after another to observe whether there are any discomfort symptoms.

Avoid caffeine, cigarettes, alcohol and drugs.

Alcohol and drugs may provide temporary relief, but the tension will come again the next day. These substances are harmful to health in themselves. Therefore, we should learn to adjust, not just escape. In the face of stress and anxiety persecution, proper diet is very important. In addition to avoiding caffeine and alcohol, you should also stay away from sugar, white flour products, bacon, spicy spices and so on. Do not eat junk food! A correct diet will strengthen the body and keep the immune system and nervous system in good condition.

● Health medicated diet

① Roasted lamb heart with roses

50 grams of fresh roses (or 5 grams of dried products), 50 grams of sheep heart, and the right amount of refined salt. Put the fresh roses in a small aluminum pot, add salt and water, fry for 10 minute, and let cool for later use. Wash the sheep heart, cut it into blocks, put it on the baking label, dip it in rose salt water, bake it repeatedly on an open flame and cook it. You can eat it while baking.

The effect of nourishing the heart and calming the nerves. It is suitable for palpitation, insomnia and depression caused by insufficient heart blood.

② Jujube porridge

30 grams of jujube kernel, 30-60 grams of wheat, 0/00 gram of japonica rice/kloc, and 6 Chinese dates. Wash jujube kernel, wheat and jujube, add water and boil to 10, take juice to remove residue, add japonica rice and cook into porridge. Eat warm food 2-3 times a day.

Efficacy: nourishing the heart and calming the nerves. Suitable for women's irritability, delirium, yawning, sadness, palpitation, insomnia, spontaneous sweating, etc.

● Natural herbs

Catnip, chamomile, hops, Cyperaceae, Passionflower, Pogostemon, Rose Hibiscus, Rosemary), Melissa officinalis, Acanthopanax Senticosus, Pennisetum and Valeriana root. (For usage, see Chapter III of Volume II)

Other therapies

● Exercise more.

Exercise and rest are very important! You will be surprised at the effect they bring. Doing exercise can eliminate anxiety and control tension and anxiety. On the one hand, it can consume some chemicals secreted when you are nervous. Secondly, it makes muscles tired, that is, it relaxes them. You can run, walk, play ball and so on. Any form of exercise is beneficial, but it should be quantified regularly. Exercising once every ten days won't work.

● Massage

When most people are anxious, muscle tension will appear in a certain part. It's a bit like a vicious circle: anxiety produces adrenaline and makes muscles contract. As a result, it produces more adrenaline and makes muscles contract more. The way to change is to find the injured muscles-usually the back of the neck and upper back muscles, and then massage for a few minutes. Massage the temples can also relieve pain and treat various diseases (indirectly). Massage the nerves in the temple will relax the muscles in other parts-mainly the neck.

Take a hot bath.

Hot water can relieve anxiety. When we are nervous and anxious, the blood flow to our limbs will decrease. Hot water can restore blood circulation and help the body relax. Cold water has the opposite effect. It simulates anxiety reaction, keeping blood away from limbs, thus producing anxiety and tension.

● Listening to music

Music is a good helper against anxiety. It can not only relax the muscles, but also relax the spirit, make you feel happy and release the accumulated pressure.

● Cultivate personal hobbies.

Cultivating hobbies is an excellent way to relieve emotions. You might as well spend some money and time doing things you like, such as planting flowers, fishing, drawing, playing chess and so on.

● Drug therapy

Some people think that medication can help people relax and adjust the stress in life. Recently, the main anti-anxiety drugs are benzodiazepines, including lorazepam, diazepam, alprazolam and clonazepam. The disadvantage is that it sometimes leads to drowsiness, irritability, dizziness and dependence. However, in recent years, they have widely replaced barbiturates. Barbiturate not only has obvious addiction risk, but also has a month. It is a threat to patients with suicidal tendencies. Another anti-anxiety drug, j- spironolactone, has less side effects than benzodiazepines, but it is prohibited for patients with liver and kidney diseases. Pregnant or lactating patients should consult a doctor before use.

● Aromatherapy

Aromatherapy is considered to be very effective in treating anxiety. Try lavender oil, jasmine or Lan Ju, drop 1-2 drops on the cloth, then inhale or put the oil in a steam inhaler or steam bathtub. You can also drop a drop on your temple.

Hypnotic therapy

Hypnotherapy is suitable for special phobias, such as flying phobia, stage phobia or phobia of exams and sports competitions. It is also helpful for generalized anxiety disorder. All hypnosis is self-hypnosis, and the hypnotist just teaches you how to use skills to achieve the best results. With biofeedback therapy, the role of hypnotherapy can often be strengthened.

● Biofeedback therapy

Subjective feedback of EEG is used to retrain thinking mode, which is helpful to patients with physical and mental symptoms. During a series of treatments by therapists, patients will observe their EEG waveforms and gradually learn to control them. Doctors predict that after twelve exercises, patients can control their mental activities without therapists or monitoring instruments.

● acupressure therapy

Pressing Shenmen point, located on the inner side of the wrist opposite the crease of the little finger, may be beneficial to the sleep disorder caused by anxiety. Press and hold the area between thumb and forefinger 1 min. Then repeat the other hand.

Pressing acupoints occasionally helps to calm down and reduce anxiety. Put your thumb on the inside of your wrist, between the two bones of your forearm, 2 fingers wide from the talus fold. Press 1 min, repeat 3-5 times, and then repeat the other arm.

● Attention

Hair analysis can determine whether anxiety disorder is caused by heavy metal poisoning. Also check for food allergies and delete this possible cause.

● Danger signal

Excessive anxiety will directly threaten health. If the following symptoms appear without obvious reasons, you should seek medical attention as soon as possible.

* Persistent dizziness or temporary amnesia.

* Rectal bleeding.

* Pulse is accelerating.

* Sweaty palms.

* Chronic back pain and neck pain.

* Chronic or severe headache.

* Trembling.

* Urticaria.

* emotional tension, unbearable.

* Insomnia.