How to get rid of anxiety step by step?

Let me explain how to get rid of anxiety step by step. Interested friends come and have a look! What is the most scientific and effective way to eliminate anxiety?

0 1 1. When anxiety comes, learn to accept it.

People always want to get rid of anxiety strongly, but you can't achieve it by your will alone. However, if you can look back, you will find that all your troubles will pass, no matter how hard you felt at that time. The first step is to see what symptoms you have and realize that you are suffering from anxiety. If it is the first time to experience such a thing, it may be difficult, but there will be more experiences in the future.

2. Keep a diary and treat anxiety objectively

Once you are sure that you have anxiety, try to record your symptoms and your thoughts. These can help you look at anxiety objectively. If these symptoms are considered catastrophic, they will aggravate anxiety and turn into panic. Recording what you are going through can help you stop imagining the worst.

Adjust breathing

Shortness of breath is a symptom of anxiety. Short and shallow breathing will make you feel worse. Try abdominal breathing. When you feel anxious, take a deep breath, relax your shoulders and take a deep breath. When you take a deep breath, your stomach will fluctuate. Put your hand on your stomach, you can feel it.

relax

This sentence is easy to say, but when you are really anxious, you will find that a certain part of your body will become very nervous. Then try to tighten this part first, and then let it relax. If you find that some parts of your body don't work when you are anxious, relax those parts that can react normally first. The more you can take a deep breath and relax, the more you can overcome anxiety.

People's emotions will affect each other, and anxiety is no exception. If anxiety is not handled properly, it will bring bad emotional atmosphere to people around. Between husband and wife, one party is anxious because of his own work problems. When getting along, the other person can feel this anxiety. If the other person doesn't know how to help his partner solve his anxiety, both parties will be in a negative mood. In this case, the two sides are prone to friction and quarrel. Between parents and children, parents vent their emotions on their children because of anxiety, which leads to the children's emotions and academic performance being affected.

So, how to deal with your anxiety correctly? I think it can be divided into five steps.

The first step is to face anxiety: anxiety is not a big deal, but a very normal and common emotion.

1. If you think about it carefully, you will find that from childhood to adulthood, we have never really got rid of anxiety completely.

I had a holiday when I was a child, and I didn't finish the homework assigned by the teacher. The day before school started, I was particularly anxious and worried that the teacher would criticize myself the next day. A man accidentally broke a vase at home, and when he saw the vase fragments on the ground, he was anxious for fear that his mother would come back and scold you. When I grow up and study in junior high school, I will be anxious in the face of the senior high school entrance examination. I am worried that I will fail in the exam, which will disappoint my parents and teachers and affect my future life. After graduation, we got married, the house price went up, the company said it would lay off employees, and the news reported that the air quality dropped again. All this information will make us very anxious.

2. Anyone will be anxious. If you think that only losers are anxious, you are wrong. Not only that, I think the better people are, the more anxious they are, because the more they have, the more afraid they are of losing.

The best person in your eyes, if you have a chance to talk to him, you will find that he is also dealing with anxiety every day. The difference is that he knows how to deal with his anxiety. When I was in high school, there was an excellent senior in the school, who was the first in almost every time. She also participated in various national high school competitions, and almost all of them got the trophy back. Later, she was admitted to Tsinghua as she wished. She is almost a myth in our school. We all think that a big shot like her will definitely go into battle easily in every exam, and it is reasonable to return home in triumph. However, at a friend's party, I had the opportunity to meet this senior and talk about high school life. She told me that in high school, she was not as relaxed and confident as we thought in every exam, and she was worried that she would not do well in the exam and that she would not rank well in the competition, because her friends and family around her thought she would be able to do it, and she was even more afraid that she would not meet everyone's expectations. Therefore, even though she has had so many brilliant experiences, she still has to have a conversation with herself before every competition and every exam to relieve her anxiety.

Therefore, if you find yourself anxious at a certain stage, you should first accept it frankly, because this is a manifestation of human nature, and that's how things happen. What we need to do is to deal with this matter.

Step two, don't deny yourself because of anxiety. Anxiety doesn't mean you are poor.

You will be anxious, which means you will be worried, afraid of losing, and disagree with your current situation. This shows that your inner desire for change is good, and this desire is your motivation to move forward. In a competitive society, no one will always be in the forefront, no one will always be the first, and no one will always be the last. The first person will worry about falling, think about how to keep the first place every day, and the last person will think about how not to be the last one every day. This is the positive meaning of anxiety. What I fear most is not my anxiety, but that one day I will no longer be anxious about my work and life. This shows that I no longer have any passion and love for life. Remember, only dead mouse feels no cold.

The third step is to eliminate anxiety directly with actions.

If you are worried about something, just find out the root of the problem and take the first step to solve it. If you are worried that your homework can't be finished, stop playing and make time for your homework. If you are worried that you will fail in the senior high school entrance examination, just read and do the questions honestly. You're worried that tomorrow's report won't be handed in, so you can keep your feet on the ground in front of the computer. You should check the information and do PPt. In the process of action, as the problem is solved step by step, you will find that your anxiety has been alleviated or even completely disappeared.

The most useless person is an anxious and idle person. Even if you are worried and entangled in your heart, you would rather lie in bed, and the fantasy problem can be automatically disappeared by magic. Such people are doomed to be mediocre and mediocre all their lives. What is more terrible than this kind of person is a mediocre person who is willing to declare that ordinary life is the most beautiful. I have always believed that only extraordinary people are qualified to say that ordinary life is the most beautiful. Because he has experienced extraordinary and ordinary, he has contrast, and he thinks ordinary is good. It's possible. You have always been ordinary, and then you tell yourself that ordinary is the most beautiful. In my opinion, this is just a fig leaf for your laziness and incompetence.

Here's a hint for everyone. In the process of solving problems, you can set yourself small goals, from simple to easy, and realize the final solution step by step. With the realization of small goals, you will also get a sense of accomplishment and pleasure.

The fourth step is to enrich yourself and cultivate self-confidence.

Improve your professional skills, improve your professional level, cultivate your interests and develop hobbies outside your professional field, such as learning Taekwondo, photography, swimming and sports to enrich yourself. As you become more confident, you will find that you know how to manage your emotions, including anxiety. At the same time, if you have a wide range of interests, you will have many ways to relieve anxiety. Take me as an example, I like running very much. When I am anxious or unhappy, I will choose to run, swim a few laps and sweat, and my mood will gradually get better.

Step five, divert your attention, don't always focus on one thing.

Don't always focus on things that will cause you anxiety, and occasionally look away and find something else to do. This is also a very simple and effective way to relieve anxiety. I believe that if you can get along with anxiety happily and know how to manage anxiety, it will be very beneficial to a person, whether it is career achievement or pleasure in life.

Ask yourself first, is your anxiety effective or ineffective?

Will your anxiety lead to a series of behaviors in the next day or two-what will you do to eliminate this anxiety-will it develop one by one? If not, this is invalid anxiety.

Are you willing to accept uncertainty?

One of the core problems of all anxiety is your attitude towards uncertainty. One thing I tell people is that in uncertain days, you will think of everything you do: crossing the street, eating in a restaurant, greeting strangers, taking the elevator and flying. These are uncertain, you are not absolutely sure, but basically you can make a good bet.

Determine what your expectations are and what your challenges are.

One thing we do is to make people take the time to eliminate anxiety. You write down your anxiety for 30 minutes every day, and then put it aside, so that you won't be unhappy all day. One of the purposes of doing this is not to give you certainty, but to be bored. Boredom is very useful and makes you too lazy to think.

Is to see if the scope of your anxiety has anything to do with your core problem.

Does it have to be perfect? Do you have to be better than others? -Do you think you can't live without a family?

How do you deal with failure?

Anxious people often think that failure is disastrous. They often think that if they think of failure, they will fail. In fact, most things people worry about are often quite positive results.

Replace anxiety with emotion.

Sometimes emotions, especially painful feelings, are an important source of information to understand your needs: you need more friendship and appreciation at work and more promotion opportunities. You can't always feel good.

Set aside some time for use.

Look back and see if what you usually worry about is bothering you now. You can take a step back and make time. Imagine how you will feel in a month or a year. One problem of anxious people is that they will live in a future that will never appear. The best way is to focus on the present as much as possible, that is, to fully enjoy the present. What happens to your brain when you are anxious?

When worry and anxiety reach a certain level, the amygdala, the part of the brain responsible for feeling, will not work. And your anger, worry and motivation all come from this. It activates the thinking part of the brain and directly affects language and abstract thinking.

The above is the knowledge introduction about how to get rid of anxiety. I believe everyone has a certain understanding now. If you have anxiety, you should adjust your treatment in time to avoid a greater impact on your body and life.

If people want to be less anxious, they should establish their own spiritual world. A person with rich spiritual world may have anxiety, but there will be no lasting anxiety. Once you worry about one thing for more than a week, it is anxiety. If you worry for more than a month, you are not far from anxiety. If you are anxious about something for more than 3 months, you must treat it symptomatically. What kind of person is not easy to fall into anxiety? If the inner spiritual world is rich, it is easy to have substitutes, with many interests and strong independence, and it is easy to pass on anxiety, and your anxiety will naturally disappear. The premise is to have your own spiritual world and not live for anyone. Live for children? Such people do not have their own rich spiritual world, and a self-respecting life is the first in psychology. Love yourself, take care of yourself and be proud of yourself.

In the face of external disturbance, social temptation, interpersonal relationship, impetuous world, etc., how can we not be anxious? We need an independent spiritual world, and we must draw a clear line with the outside world (including affection and love). A certain sense of distance is necessary. This distance is a space for each other, a sufficient respect for another life, and an independent space for yourself. There must be a distance between people, between love and affection, and between people and society. You can't completely pin your life on others. There must be a place to calm down and a proper distance from the surroundings, that is, the distance between * * *. In today's society, many people will take it for granted to check the other half's mobile phone communication, which is very ridiculous in psychology. Why not give each other a space and trust? Couples have a good relationship and can detect problems without looking at their mobile phones. If both sides of a relationship need to look at each other's mobile phone to know what he is doing, it means that there is something to be corrected between this relationship. Therefore, we should respect and give space, that is, distance. Distance produces beauty, and every suitable distance is the key point to keep things going.

(3) If the above methods can't solve anxiety, then anxiety can definitely be cured by persuasion. Of course, a psychiatrist can help you, listen to some advice and use some medicine. In fact, the drug treatment of anxiety and depression is different, and it can be effective in a short time. Speed? It worked.

First of all, when anxiety comes, you need to learn to accept it calmly and don't panic.

When we are faced with anxiety, we always want to get rid of it in a hurry, but it can't disappear just by your will. When you are faced with anxiety, the first step is to take a look at your current symptoms. Whether your anxiety comes from sudden panic or worrying about something, it is very important to recognize the source of anxiety. When you know what you are afraid of, you are more likely to solve the problem.

Learn to adjust breathing.

Breathing can relieve your anxiety. Deep breathing can be done anytime and anywhere, and it will take effect in a few minutes.

From one to five, breathe slowly, hold your breath, and then exhale slowly. Dantian breathes slowly for 3 to 5 minutes.

Relax your body.

Muscle relaxation can also quickly relieve your anxiety. When doing this relaxation exercise, you should relax your whole body muscles bit by bit, from your toes to your head.

Close your eyes, bend your toes and tighten your muscles.

Relax your toes, then bend your feet and tighten your muscles.

Relax your feet and continue to exercise your calves.

Tighten and relax muscles in every part like this, from toes to forehead.

Don't jump to conclusions

Don't let your sensibility prevail over reason. You don't have many facts now. When you are anxious, your emotions will make you lose your mind and think. If you are not sure what you are facing, it is not good for you to jump to conclusions directly. If some uncertainty is in front of you, you should consider all the results instead of jumping to conclusions and thinking about the worst results.

Write down your feelings.

Write down all your worries and you will feel better. Sit down and write down all your thoughts, so that your anxiety can be removed from your mind for a while.

Divert attention

Diversion can make you less anxious. When you are anxious, force yourself to do something that requires concentration, such as taking a bath, doing housework, arranging flowers, cooking and reading. And spend some time focusing on other things, your anxiety will disappear.

Try cognitive behavioral therapy.

Cognitive behavioral therapy can change your thoughts and behaviors to relieve your anxiety, let professional doctors try cognitive therapy for you, let you face challenges directly, and turn negative thoughts in your brain into positive ones.

Take a chestnut: you may often think, "I'm finished", and it is precisely because of this idea that you have been anxious. After you receive cognitive behavioral therapy, you will recognize these negative thoughts, question them and replace them with positive ones. At this time, you will think, "The worst result is not like this. How can I be finished? "