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Summary of self rescue and anxiety relief strategies for anxiety patients

Summary of self rescue and anxiety relief strategies for anxiety patients

4hw.org: the pace of modern life is getting faster and faster, and the pressure is getting bigger and bigger. Many people will suffer from anxiety. If anxiety is serious, it will become depression. So it's very important to relieve anxiety and relieve emotions. What are the ways to relieve anxiety? Let's take a look at it with the editor.

1 & middot; if your concern is' what if? ', make a list of your answers and write actionable behaviors and solutions that will help solve the problem.

2 & middot; write down your ideas and don't think about them in your head. For example, if you can't sleep because of worry, write it down in a notebook at the head of the bed. When you're ready, you can always rethink.

Trying not to worry and telling yourself it's OK will only make you more anxious. When you're over worried and think that a problem is out of control, ask yourself a few questions and predict the possibility of something happening and how to deal with it. For example, 'how likely is this bad thing to happen?' 'once it happens, what is the worst result? What is the best result? What is the most likely result?' 'how can I avoid the worst result?' 'once it happens, how can I deal with it?'

It's important to learn to tolerate uncertainty. No matter how well prepared you are, accidents and emergencies will still occur. Accept the inevitability and you will be more comfortable with the unexpected.

The best way to reduce avoidance is to keep in touch with the scenes that make you afraid. If you have social fears, create more opportunities to meet friends and make the process comfortable for you. Say hello to people you don't know, chat with people in the shop's payment team, attend a party, study a course or join a club. This kind of exposure therapy may initially make you uncomfortable, and after a period of time, your anxiety will be reduced.

6 & middot; keep track of your progress. Keep track and monitor the results of these strategies. Pay attention to the causes of anxiety, changes in thinking, behavior, mitigation strategies and symptoms, and you will know which strategies work. Use a spreadsheet, laptop, or mobile app.

7 & middot; progressive muscle relaxation exercises will help you re recognize physical relaxation. It's good for your body to learn to relax when you have muscle tension problems caused by anxiety.

Diaphragmatic respiration is another strategy under pressure. Try to relax your shoulders down, breathe with your stomach, and expand your abdomen when you inhale, not your chest.

&Exercise can reduce characteristic anxiety, especially aerobic exercise or cardiopulmonary exercise for more than 20 minutes. But it takes patience, and you'll see significant results in a few months.

9 & middot; read an excellent empirical self-help book (such as the work manual of anxiety and resolution), or turn to psychologists in cognitive behavior therapy (cognitive behavior therapy is especially effective in anxiety)