How to reduce anxiety on your own What experience have you had

There are many ways to reduce anxiety on your own, the most important way is to talk to your relatives and friends, let the other party enlighten your heart, one is to look at the problem, to see some, don't always stare at this matter, the bad impact on you, but to look positively at the positive impact brought to you, in this way, the pressure will be quickly reduced, and the other is to learn some simple psychological knowledge, learn to dialectically with yourself, because everything has both positive and negative aspects, whether it is good or badThere are both positive and negative sides. We must look more at his positive inner life, which brings positive guidance.

If you are in a state of anxiety for a long time, it may develop into a mental illness, so in daily life, we can alleviate it through three ways: life regulation, mental stress relief, and medication, so how to do it? Then look down and find out

Life conditioning. Regular work and rest to ensure adequate sleep: In daily life, people with anxiety should develop regular and healthy work and rest habits, ensure adequate sleep, and usually drink less strong tea, coffee and other drinks that may affect the quality of sleep.

Through regular work and rest, the mental exhaustion caused by anxiety can be relieved.

Stay away from electronic products and read more books: Try to watch less TV, mobile phones and other electronic products at night, and you can usually choose to read more books and listen to ** to relieve anxiety.

Actively participate in outdoor sports: Exercise is a good medicine for anxiety, people will release endorphins in the process of exercise, which is a "feel-good chemical", and you can choose yoga, walking, jogging, swimming and other ways to relieve anxiety; You can also take a walk-and-go trip to help relieve anxiety by traveling, going out into nature or going to other environments to change your mood.

Mental decompression. Positive autosuggestion: When faced with someone or something that causes anxiety, remember to take a deep breath to calm your mind and make positive mental cues to yourself, or try to release negative emotions by using methods such as confiding.

Divert attention: When anxiety arises, don't get too immersed in it, you can try to do something that makes you feel relaxed and happy, such as drawing, listening, chatting, etc., to divert your attention. If you are in a state of anxiety for a long time and cannot relieve it on your own, it is recommended to go to the psychology department of a regular hospital for treatment and seek help from a professional doctor.

Drugs**. If the patient is unable to alleviate the anxiety symptoms through self-regulation, drugs can be selected under the guidance of the doctor**, such as serotonin reuptake inhibitors such as sertraline, fluoxetine, paroxetine, citalopram, etc., as well as venlafaxine, duloxetine, mirtazapine norepinephrine reuptake inhibitors, patients need to take it under the guidance of a doctor, and cannot reduce or stop the drug without authorization, so as to avoid withdrawal symptoms caused by sudden withdrawal and aggravation of the original anxiety.

There are many ways to relieve anxiety, and different groups of people can choose different ways to adjust, and the one that suits you is the best! When carrying out anxiety relief, you should pay attention to your physical or psychological changes in time, and once you find that your emotions are out of your control or cannot be relieved, it is recommended to seek medical attention in time, and make corresponding efforts after clarifying the specific situation**. If you continue to avoid medical treatment and do not treat the disease correctly, it may lead to the further development of the disease, which will have a serious impact on your life and work.

1. Learn to break off interpersonal relationships.

Many people feel anxious, sometimes because they don't manage their relationships with others. Those who don't want to socialize, people with different views, decisively break away and leave their limited energy to people who are worthy.

If you really can't stay away because of work, then treat it as an ordinary colleague, do your job well, don't try to be friends, and lower your expectations, so you won't be so tired.

In addition, do the right things that we insist on, and don't carry too much on the expectations of others.

You know, the world is always your own, and it doesn't have much to do with others.

Second, don't always think about the future, it's important to base yourself on the present.

I have a friend Xiaoxue, when I just graduated, I changed three or four jobs in less than a year, and I quit after three or four months of working in each job. I wonder why she keeps changing jobs.

She told me that before joining the company, she felt that the position was very suitable for her, but after entering the company, she found that it was far from her expectations. Either the salary is too low, or you often have to work overtime, or you feel that your job is worthless and you can't see your future, so you change jobs frequently.

I like the saying: "Don't look at the unattainable prospects, our first priority is to deal with what is in front of us." ”

The future is out of reach, and the most important thing is to be based on the present.

Don't always focus on whether the current salary of a job is very high, but pay more attention to whether the job can make you grow. Even if you change jobs in the future, what you have learned in this job will not improve your ability.

Change your mindset: Change your negative mindset and switch to a more positive mindset if your thoughts aren't realistic.

Practice relaxation techniques: such as deep breathing, meditation, yoga, progressive muscle relaxation, etc.

Practice self-control: Learn to control your emotions and behaviors, and don't let negative emotions control you if they have them.

Build a social network: Build good relationships with people close to you, get support and encouragement.

Get help: If you can't cope with anxiety, seek professional help, such as a psychologist or counselor.

Consider relaxation exercises, such as deep breathing and muscle relaxation, and talk to people close to you, such as your close family or friends. If you don't want to let people close to you know, you can talk to netizens.

To reduce anxiety, look at the consequences of anxiety disorders, and if you are afraid, you will not be anxious.

If patients with anxiety disorders want to have a healthy body and mind, they should pay more attention to their personal conditioning methods so that they can get rid of the damage of anxiety disorders. So how do you self-regulate your anxiety?

How to self-regulate anxiety

1.Divert attention

Shift your attention from the things that cause bad emotions to other things, and when you are in a bad mood, do activities that interest you. Free yourself from negative emotions through legitimate and meaningful activities such as games, playing ball, playing chess, listening, watching movies, reading newspapers, etc.

2.Diet

Eat more foods that can help you regulate your physique, stay away from alcohol, strong tea, tobacco, etc., so that your body can have anxiety in an ideal environment. At the same time, these substances have a certain impact on the brain, and if inhaled for a long time, it is easy to affect the brain, which leads to anxiety disorders.

3.Relax

Cultivate your optimistic and cheerful personality, such as taking deep breaths, listening, doing soothing exercises, and making more mentors and friends. You can also read some classic books to enhance your wisdom and improve your self-control.

4.Exercise

After suffering from anxiety disorder, patients must insist on exercising, so as to help patients improve their physical fitness and stay away from the impact of anxiety disorders on the human body. However, using the exercise** method requires a long period of persistence to achieve the desired results. So pay more attention when using it.

5.Take a break

After suffering from anxiety disorder, you must ensure that you can have enough sleep time, so that you can ** anxiety in a shorter period of time.

6.Don't force yourself

If we try to do all our work despite our limitations, it will increase our anxiety levels and even cause illness. Sometimes we just have to do our best, do what we can, and don't have to force ourselves.

Breathe deeply. When you're feeling stressed, take deep breaths to help relieve stress and eliminate anxiety and tension. When you feel anxious, your pulse quickens and your breathing quickens.

Deep breathing, on the other hand, can force you to slow down your breathing rate and convince your body that the anxiety is over. The correct abdominal breathing is that when you inhale and exhale, your abdomen will fall along with it.

Affirm yourself. When anxiety hits, you can tell yourself repeatedly, "There's no problem. "I can be buried to deal with it.

I can do it better than others." In this way, you will gradually eliminate the instinctive reaction of rapid breathing and cold sweat in your hands, so that your intellectual reaction will gradually manifest itself.

Move your jaw and limbs.

When a person is under pressure, it is easy to grit their teeth. At this point, you may want to relax your jaw. Swing from side to side for a while to relax your muscles and relieve stress.

You can also do chest expansion exercises, as many people experience muscle tightness when they are anxious, causing breathlessness. Poor breathing may exacerbate the existing anxiety. To regain a good breath, turn your shoulders up and down and take deep breaths.

As you raise your shoulders, inhale. When you shrug your shoulders, exhale. And so on and so forth.

Get enough sleep.

Getting plenty of rest and getting enough sleep is a great way to reduce anxiety. This may not be easy to do, as stress often makes it difficult to sleep. But the less sleep you get, the more intense your mood will be, and you're more likely to get sick because your immune system is weakened.

Shout out loud. In public places, this may not be appropriate. But when you're in some places, shouting out loud is a great way to vent your emotions. Whether it's yelling or screaming, it's a timely way to vent your anxiety.

<><To alleviate anxiety, you need to do these things from both diet and mood

First, start with your daily diet.

Stay away from anxiety and touch this food more often, and the right diet will make the immune system and nervous system feel better.

1.Spinach is a vegetable that is rich in vitamins, iron, and magnesium. When a person's mental state is in a tense and anxious state, it can make a person reduce stress and become relaxed, so that the spirit is not so tense.

2.Melon seeds also contain magnesium, which can calm down tension after eating. Moreover, the vitamin B contained in melon seeds can stabilize the body's blood sugar levels and reduce anxiety attacks.

3.The alkaloids contained in bananas can make people feel happy and improve their confidence, and after eating bananas, the brain will produce more serotonin due to the influence of tryptophan and vitamin B6, which can help calm the mood.

4.Whole wheat bread contains a lot of grains, and the selenium in cereals can make people happy, and the carbohydrates in starch also have a good antidepressant effect.

5.Not only is it delicious, but it also calms your mood, and when you are irritable, you can drink a glass of milk to help calm yourself down.

Second, start with the release of negative emotions.

To combat anxiety, try this method. Don't dwell on regret for the past and worry about the future, affirm yourself and live in the present.

1.Allow yourself to be human.

In any situation, whether it is a difficult situation or negative emotions, the first thing to do is to give yourself a license. As a human being, we will encounter difficulties, and we will have all kinds of emotions because of this, which is human nature, and we must allow ourselves to be an ordinary, normal person.

2.Interpret the negative as positive.

When we are anxious when we are anxious, we can adjust our anxiety according to the idea of "allowing ourselves to be human", let the anxiety go unchecked, interpret it into a cumulative state of mind, and think that "although I have done something wrong, I know myself better, I know some of my shortcomings, and I will try to do everything well after the dawn" to release negative emotions.

3.Look at things from a different perspective.

When you're in a difficult situation and inevitably get caught up in negative emotions, think about it, is it really important in the long run? Is it worth worrying, anxious about, frustrating? More often than not, you'll find that it doesn't make a difference and it's not that important.

Learn to try to change perspectives and take a longer-term view of everything in the present.

Theoretically, understanding the nature and principles of things can often help us deal with anxiety and resolve doubts.

When faced with a challenging or uncertain situation, we should deeply analyze and understand the essence of the matter, understand the possible risks, challenges, and potential solutions to make informed decisions. Sharp cracks.

In addition, we can seek outside help and support, such as loved ones, friends or professional advisors, as well as support or inspiration from success stories or experiences.

Anxiety is not scary, don't be nervous when facing anxiety, face it calmly.

In conclusion, mastering certain knowledge and problem-solving methods can help us better understand and deal with anxiety.

I feel no longer anxious when I understand the following:

1.Things aren't always as bad as they seem. Sometimes our worries and anxieties just overreflect our emotions rather than the actual situation.

2.We can't have complete control over every situation. There are some things that we can't change, and we need to accept them and try our best to deal with them.

3.Failure and mistakes are opportunities to learn. Instead of being afraid of failures and mistakes, we should learn and grow from them.

4.There are some techniques we can master to cope with anxiety. For example, deep breathing, relaxing muscles, finding support and help, positive thinking, and other techniques can help us reduce anxiety.

5.Most importantly, we need to believe in ourselves. Believing that we have enough abilities and resources to cope with challenges and difficulties can help us overcome anxiety and fear or filial piety.