How to relieve anxiety?

The "mitigation" of this problem is well said. Anxiety is inevitable, there is no need to try to eliminate it, as long as it does not interfere with normal work and life too strongly.

It is also necessary to distinguish between anxiety and anxiety. It is normal for you to feel anxious about tomorrow's exam. It may be normal to stay awake because you are worried about the exam. Afraid of an accident and afraid to go out again is unreasonable anxiety and abnormal. Unreasonable excessive anxiety is anxiety disorder.

The effective way to relieve anxiety is to focus on what you have to do instead of worrying about what may or may not happen. It takes practice. Simple and effective exercises are breathing exercises, abdominal breathing and focused breathing. This is meditation. Meditation has a very good exercise effect on attention.

Psychologically speaking, anxiety is an emotion of human beings. When we face the unknown and can't control the outcome of things, we often have anxiety.

For example, the choice of employment and postgraduate entrance examination is the primary problem faced by many senior three students. I don't know what I should do at this crossroads, which causes many people to suffer from insomnia and anxiety.

Anxiety also has a name, called "entanglement". The process of entanglement is anxiety.

Anxiety is the result of genetic factors, temperament, family experience and other factors. For example, son preference, parents divorce, violence, improper family education and so on. These will all cause anxiety.

Except for the influence of genes, everything else is acquired, and people are prone to anxiety in the process of self-growth, especially in early childhood and adolescence.

Children in early childhood have strong self-attribution. It is easy for children to associate themselves with what is happening around them and think that this has something to do with themselves.

Our neighbor has a 3-year-old daughter and a 6-year-old son. Every time my son is naughty and beaten, my daughter goes to beg her mother: "Don't beat my brother, I will be good in the future." This is a typical self-attribution.

Therefore, the family atmosphere created by parents in early childhood is very important to children's educational methods, which directly determines the seeds of happiness or anxiety in children's hearts.

Adolescent children pursue independence and are prone to conflict with their parents. For example, the recent hit "Little Joy" shows a series of "family conflicts" between Joe and her mother. Joe was a top student since childhood, and her mother controlled herself excessively.

Single mothers put all their love and expectations on their daughters, ignoring their inner feelings. Children are anxious every day, preferring to leave their mothers to study in distant cities, even risking their lives.

Therefore, in the critical period of children's growth, parents should start to observe their own behavior. Excessive control will cause children's anxiety, because it is a contradictory emotion.

On the one hand, children love their parents very much, on the other hand, children don't love the life arranged by their parents. We should teach children to think independently, make their own decisions about their own lives and be responsible for their own choices, instead of making them work hard for the university every day, we should also consider their parents' emotional feelings and put themselves in the middle of anxiety and even depression.

I have read several ways of thinking in the book Reading Children's Hearts, which help to overcome anxiety.

The first way of thinking is called "what you don't think will happen". In a psychological experiment, everyone wrote their biggest troubles on paper and threw them into a cardboard box. Two weeks later, everyone opened the box and found that what most people were worried about did not happen.

The second way of thinking is called "What you think is not necessarily true". Man is a particularly imaginative animal, and many difficulties are imaginary.

A wife found the credit card records of high-end hotels in her husband's pocket, so she suspected that her husband was cheating. Finally, under the inquiry of her husband's parents and children, it was learned that the credit card machine was out of order at the gas station, and the gas station staff borrowed the hotel's credit card machine to cause misunderstanding.

Therefore, no matter how big things happen, we must find out the truth first. What you see is not necessarily what you think. Only after investigation can we have the right to speak.

The third is that the way of thinking determines feelings.

What makes us anxious is our own definition and explanation of things.

Therefore, learning to identify the emotions that bother us, analyzing them in a more logical situation, and re-evaluating whether our thoughts are objective can often help us get out of the predicament of anxiety.

The above is my understanding of anxiety and my ways to relieve it. I hope it helps you.

In How to Stop Anxiety, the author defines anxiety as "worry+threat".

Simply put, when we have a desire for something, but realize that we may lose it, or something we don't want to happen, we will have anxiety.

If we don't expect it, or if the matter itself doesn't threaten us, we naturally won't be anxious.

For example, if you are waiting for the interview results, if it is the company you have long admired, we will inevitably be anxious because of "worry". After all, it's really a good opportunity.

If this is just an ordinary company, but we are unemployed for a long time and need to solve the living expenses problem urgently, then we will also be anxious because of the "threat". After all, if we don't work, we can't eat.

However, if we have both savings that can guarantee the quality of life and many preferential treatments to choose from, then we will naturally not be anxious. Because this is not our "worry" and will not bring us "threat".

1. Use positive hints to reduce "threat"

"You mustn't think about a red elephant, and don't think that this red elephant is crossing the rainforest."

What's the matter? Have you seen the red elephant in your mind?

Why don't you think about it?

This is because our subconscious receives words, and they do not distinguish negative instructions such as "no", "nothing" and "nothing".

"I don't want to be too sad today" and "I want to be happy today" have similar meanings.

But if we use the former, the instructions received by the brain may be "sad" and have a negative impact on us.

In the latter, the brain captures "happiness" and naturally releases the signal of happiness.

So we usually remember to give ourselves more positive hints and less negative words.

Even if you are escaping from anxiety, don't hint at yourself after escaping:

"It's no use. I haven't started yet. "

But in a positive way:

"I can start now! This is the earliest time for me to act from now on! "

2. Write a diary of investigation mode and record all your negative thoughts and behaviors.

In fact, we all know that staying up late, playing games, not exercising, and eating supper are all easy to deepen our anxiety, but we always do it unconsciously.

So if we want to change these behaviors, we can check our daily behaviors by keeping a diary to see where the escape reaction is caused.

First, make a plan for yourself in the coming week.

In this timetable, write down what you want to accomplish in the next week and the benefits it will bring to us.

This is actually a process of creating positive hints.

Secondly, record what you do.

Including what we did at that time, what we felt and what we felt. Whether your experience is painful or pleasant, try to record it without reservation. The key to this step is to be honest and write everything down.

Psychologists conducted a follow-up survey of 63 people who have been unemployed for 8 months, and found that people who are willing to record their experiences can find jobs faster than those who have no records.

So, stick to the record, explore your own pain and face your true self.

Finally, review all the details.

On weekends, we can review what we have written and see where our behaviors and emotions need to be adjusted. And on this basis, as the basis for next week's plan adjustment.

Maybe looking back, you will find that you were so anxious last week, but nothing bad happened.

Through such repeated answers, I believe we can find the crux of our anxiety and cultivate correct habits to alleviate it.

Hello! You are anxious because your inner anxiety and uncertainty bring you insecurity. I suggest you try the following methods:

First, take action. Action is the best cure for fear.

Second, try to list the reasons that make you uneasy!

Third, break down the task into many small goals and solve them one by one.

Fourth, find some friends to talk about your situation and listen to their responses.

Anxiety, also known as anxiety neurosis, Baidu Encyclopedia defines it as the most common neurosis, mainly based on anxiety experience. The main manifestations are: anxiety without a clear objective object, fidgeting, autonomic nervous dysfunction symptoms, such as palpitation, shaking hands, sweating, frequent urination, exercise anxiety and so on. Anxiety in daily life refers more to the symptoms of anxiety disorder.

1. First of all, we should pay attention to distinguish normal anxiety. A certain degree of anxiety is positive. It can promote people to protect themselves and take action, which is a primitive skill necessary for survival.

2. Anxiety comes from the unknown, and the unknown means fear. A lot of anxiety comes from the uncertainty of life and the imaginary emotional experience without actual experience.

The most fundamental and effective way to solve anxiety is to take action. Make active preparations before action, such as coping with exam anxiety, and then insist on reviewing well to reduce anxiety and cope with work anxiety, which requires clear work priorities and reasonable arrangements.

4. In addition, changing the unreasonable cognition of anxiety events can also play a certain role in relieving anxiety. For example, Xiaohua has obvious anxiety symptoms when facing the college entrance examination. After communication, she understood that she was afraid that losing the college entrance examination would make her parents sad and affect their feelings. So is this consequence imaginary or real? Is cognition reasonable? It is worth pondering.

In addition, thinking about the worst outcome and thinking about how to deal with it can alleviate some anxiety.

Leave some space for life and throw away bad emotions like garbage.

"Anxiety" has become one of the hot psychological topics of modern people. With the change of life rhythm and lifestyle, the causes of our anxiety are also increasing.

Such as learning anxiety. As we all know, students' all-round development and quality education are now advocated. Not only is the cultural subject demanding, but other piano, chess, calligraphy, painting and dancing can't be left behind. Under such high-intensity study pressure, students are prone to study anxiety.

Moreover, with the increasing pressure of employment competition, employment anxiety has become a hot topic. Or because interpersonal relationships, family relationships, anxiety and so on are also becoming the most important forms of anxiety at present.

Anxiety is usually considered as a reaction to uncertain or unpredictable negative results. That is, a series of bad emotions caused by the reaction to the bad results of the incident.

In daily life, when we face anxiety, we are not passive. Most people will choose to work hard and solve their anxiety in a planned way, but some people have depressed ways to solve their anxiety.

If a newly graduated college student is upset that he can't find a job because of great job competition. If he adopts a "problem-centered strategy", he will take the initiative to find relevant positions in his major. And by enriching their professional knowledge and ability, such as looking up information and so on. Actively cater to the talent market and find a job.

Relieve the emotional pressure caused by the incident, starting with emotions. Do everything possible to reduce the influence of anxiety. It is called the "emotional center strategy".

Many times, the anxiety we face is not something we can solve with action. It's time for us to find another way and seek psychological comfort.

For example, someone close to you died. He'll be sad about it. He won't even accept it. This is an unchangeable fact. You can tell other relatives that you can't bear to part with this relative, accept the fact that your relative has passed away and move on with your life. Thereby alleviating the emotional pressure caused by the death of a loved one.

Moreover, if a woman quarrels with her husband for family reasons, she will be in a bad mood. Realizing that she couldn't digest these emotions, she took the initiative to talk to a psychological counselor to solve her anxiety.

This method usually happens when you can't change the status quo through your own efforts. Talk about emotions from the event itself or accept the reality frankly and so on.

What is left is to try to eliminate the emotions that cause anxiety from consciousness to deal with anxiety and suppress it in the unconscious. Not directly. That is, "avoidance strategy".

This strategy is very similar to the psychological defense mechanism of depression. Because I can't accept this anxiety, I don't want to face the bad mood directly and take an evasive approach.

For example, a woman is unwilling to accept her husband's infidelity, and is more willing to believe that her husband is a good man. Because of special reasons, such as drunkenness and promiscuity.

Avoidance strategy may be effective in a short time, but anxiety has not been effectively solved. It is always hidden in the unconscious and will not disappear. If it takes a long time, this anxiety will slip out and return to the level of consciousness. Then experience anxiety again.

I'm glad to answer your question. I hope I can help you.

1 divert your attention and concentrate on your work.

2 Running and exercise

3 mindfulness meditation

Anxiety can temper the will.

5 Chinese medicine conditioning

6 western medicine aid

Nothing big will pass.

How to relieve anxiety is a difficult problem, because it is personalized and extensive, so I don't give very specific suggestions. Anxiety itself is generalization and fear, just not knowing what you are afraid of. Anyway, I'm afraid of everything. It's like I'm standing in front of a bush and I'm worried about scary animals like snakes. I dare not pull the bushes directly by hand. I'll pull it away with a wooden stick to see what's inside, and then I'll try to look farther. Then I found nothing in it. Small animals are afraid of themselves. When I saw the truth, I found that it was not so terrible, and my anxiety would naturally disappear or ease. Anxiety is an enlarged fear. Experimental data show that about 70% of anxiety is our own amplified fear. If we remove what we know, the truth is only about 5% of what we think. In this process, we can slow down a little, just like those angry hot posts. We waited a little while and found that things were not what we thought, but such an article triggered our anxiety, and when the facts surfaced, the anxiety would disappear and ease.

1. Transfer

Don't dwell on one thing and kill others, such as buying at buy buy or going out for a walk.

Refute anxiety

Learn to refute an idea that is not good for you.

For example, a mother feels that she can't take care of her children well and is incompetent. At this time, she needs to refute her own ideas and think, "I have learned to cook for my children, and she is very happy when I play games with my children."

Such an example will make people see their own bright spots and stop being immersed in anxiety.

3. Take action and make changes

Find the cause of your anxiety and make specific plans to change it.

For anxiety disorder, the main reason is that I find myself an unattainable goal, and of course, more is what life forces me to do and the goal. The fundamental solution is yourself. People who are lazy and muddle along are less likely to get anxiety disorder. In fact, judging from the current living conditions and environment in China, you can always find things and people who are not as good as you, and use Ah Q's spiritual victory method to gradually relieve your mental anxiety. There are thousands of rooms at home, and there is only one place to sleep.