In addition, when there is anxiety, you can do some relaxation training appropriately, such as taking a deep breath and gradually relaxing your muscles. The key points of the correct way of deep breathing are to keep a slow and even breathing frequency, such as slowly inhaling, slightly holding your breath, deeply inhaling air into the lungs, and then slowly exhaling. When you take a deep breath, you should feel the uniform ups and downs in your chest and abdomen. Progressive muscle relaxation method mainly adopts progressive muscle relaxation. Through repeated alternating training of main muscle contraction and relaxation, it generally starts from the head and face and gradually relaxes until the whole body muscles relax, so as to finally achieve the purpose of physical and mental relaxation and adjust the functions of various organs of the body.
Generally speaking, acute anxiety can be recovered slowly in a short time. If the symptoms have not been alleviated, try the following methods to adjust your mood:
Self-counseling. When your attention turns to new things, new psychological experiences may drive away and replace anxiety.
Self-stimulation. Imagine all possible dangerous scenes, let the worst scene appear first and then repeat, and you will gradually think of any dangerous scene or the whole process without experiencing anxiety. At this point, the stimulation process can be terminated.
Relax yourself. Consciously show cheerfulness, relaxation and confidence. In addition, you can also use music, yoga, meditation and other methods to help relax.
"Charging" with knowledge. If you love your job, you can always find something worth learning around you, which is the most useful and suitable charging content for you to choose. Through the combination of foundation and follow-up efforts, it will certainly adapt to the changing environment and realize a virtuous cycle of charging.
Enjoy your diet. Depressed people eat more whole wheat cereal to supplement vitamins; People who often feel tired, please eat more fruits and vegetables to supplement vitamins; People who get angry easily should eat more apples and bananas to supplement potassium; Don't patronize fast food restaurants; Avoid using drugs to relieve stress and get rid of the habit of refreshing yourself with coffee and strong tea.
Professional treatment. If the anxiety is too serious, you can follow the doctor's advice and choose some anti-anxiety drugs. You can also seek others through psychological counseling.
Training breathing. The method is as follows: keep sitting, lean back and put your palm on your navel. Imagine your lungs as a balloon, take a long breath through your nose and inflate the balloon for 2 seconds. Exhale through your mouth and deflate the balloon. It takes 4 seconds to inhale and 4 seconds to exhale. You must keep practicing many times a day.
Family therapy measures
1, 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.
2. Move your 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.
Step 3 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.
Step 4 fantasize
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.
5. Have confidence in 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
Step 6 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.
Step 7 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.
8. shout loudly
This method may not be suitable for 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.
9. Get 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.
10, Nutrition and Dietotherapy
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.
1 1, supplementing 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.
③L- tyramino acid
1000 mg per day (500 mg during the day and before going to bed, used on an empty stomach). It is shared with 50 mg of vitamin B6 and 500 mg of vitamin C to promote 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 γ -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.
12, 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.
13. 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.
14, 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.
15, 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
1, multi-exercise
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.
Step 2 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.
Step 3 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.
Step 4 listen 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.
Step 5 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.
6. 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.
Step 7 massage with spices
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.
8. Hypnosis 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.
9, 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.
10, 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.