What should I do if I am anxious and can’t concentrate?

Anxiety has a huge impact on people. The anxiety mentioned here refers to anxiety beyond the normal range, such as restlessness and trembling all day long, and many physical symptoms, such as chest tightness, shortness of breath, palpitations, Headaches and dizziness, frequent and urgent urination, endocrine disorders, reduction of neurotransmitters, deterioration of physical fitness, decreased immunity, etc., as well as inattention, memory loss, distraction, procrastination, etc. These problems are serious. A person works, studies and lives normally, so eliminating anxiety is the key to solving psychological problems.

Anxiety comes from irrational cognition. Anxiety can be reduced by changing cognition. Being stimulated to form a conditioned reflex will cause anxiety. Establishing new conditioned reflexes through practice. People with sensitive and suspicious personalities who feel insecure will become anxious and need to be optimized. Personality, improve self-confidence to reduce anxiety, if these aspects are done well, anxiety will basically disappear, people can return to normal life, study and work, and can study efficiently.

First of all, you need to realize that anxiety is a normal emotion. Everyone will experience anxiety at different times and for various reasons. You need to take a deep breath and remind yourself: "I can be anxious, anxiety is allowed!" (Build a sense of self-acceptance)

Then, create a breathing opportunity for yourself. Breathing is important for everyone, but many people don't know what is the correct and effective way. I share my experience over the years so that everyone can choose the one that suits their actual situation.

1. Take a break and listen to an audio meditation. Purely musical, or physically guided is best.

2. Go for a walk alone where there are trees.

3. Find a big tree to hug and talk to the tree about your anxieties.

4. In a separate and safe space, punch a pillow (either a throw pillow or a cushion).

5. Stomp your feet hard and take a deep breath.

6. Hug deeply with those you love.

7. Scream loudly under the quilt to release physical and mental stress.

8. Have a good cry and then go to sleep.

9. Write out the words that are suppressed in your heart. After writing, you can keep it or tear it up.

10. Running and exercise.

...

Finally, remember to tell yourself: "I can be anxious, anxiety is normal, I allow myself!"

Anxiety is not terrible. . The scary thing is that you don't allow yourself to be anxious and force yourself to concentrate. You will find that the more forced you are, the harder it is to concentrate. Take a breather at this time. I wish each of us become more physically and mentally happy and energetic!

What should I do if I am anxious and can’t concentrate?

Core tip: Anxiety and insomnia are common problems in life. Many people live too busy lives and have high pressure in life, which will cause anxiety. Time Problems with insomnia may also arise over time. Therefore, nursing measures for anxiety and insomnia are very critical. We must use reasonable methods to relieve psychological stress. Everyone has a different understanding of the phenomenon of anxiety and insomnia. After all, the reasons for their anxiety and insomnia are different, and their treatment methods will be affected. How to solve anxiety and insomnia has become the focus of everyone's attention. Next, let’s take a look at anxiety and insomnia. Especially the care for anxiety and insomnia is very important. Nursing measures for anxiety disorder and insomnia need to be carried out according to the cause of the patient's insomnia and anxiety factors. For example, when the patient is emotionally abnormal, he or she should relax and go outdoors as much as possible to relax and reduce stress. Life stress and psychological stress are important processes in improving anxiety and insomnia. Of course, in addition to paying attention to your emotions, you should also pay more attention to your life. If there are many things that bother you in life, you can leave them alone and let your emotions relax. If insomnia persists for a long time, you can also take the advice of a doctor. Take some sleeping pills appropriately. Anxiety causes great pressure on our hearts. After anxiety occurs, patients should communicate more with friends to avoid putting pressure on their hearts. They should talk to friends more and participate in exercise for a long time to improve their concentration. , keep your mood comfortable.

After patients develop anxiety disorders, they should slow down their pace of life and let themselves enjoy the slower life. Don't think that this kind of thing is useless. Only when you feel that life has slowed down can your anxiety be improved. As long as you can Deal with the anxiety problem first, and the insomnia phenomenon can always be solved.

We all have a clear understanding of the nursing measures for anxiety and insomnia. As long as the patient improves according to the above methods, the problem of anxiety and insomnia will not occur, let alone serious problems. Patients need to do The best thing is to follow the doctor's arrangements, make adjustments in life, work and multiple aspects, and don't put too much psychological pressure on yourself. The problem of anxiety and insomnia can be completely solved.

Can’t concentrate?

Are you sitting at work or studying "working hard" and seeming to be doing something seriously, but in fact, your mind has already flown to Russia to see Lake Baikal or to Nanjing to eat Xiaolongbao?

Are you unable to resist the temptation of your mobile phone? After reading for ten minutes, you want to check Weibo or Zhihu to see what others are doing and see if anyone has contacted you? Still feel that I have been studying for half an hour, and the "little person" in my heart is resisting and saying: I need to take a rest?

Do you think that the small knowledge and small tasks at hand have been solved, and the big tasks are just waiting for a long time, such as taking a rest and working hard until the early morning?

On the one hand, if you circle yourself for a long time, it is easier for people to relax. In order to avoid being in a state of overwork, the self-defense mechanism will be activated. In order to prolong the "study and work" time, the comfort zone will be continuously postponed. time, so as to make some compensation for yourself: play with your mobile phone for a while! Can we think back to this, did we only play for a while? Just take a break? If the mobile phone is nearby, more than half of the time will be dedicated to the mobile phone. Ten minutes always feels like a long time when learning. If you are not careful, it will take half an hour.

On the other hand, when people are unable to gain recognition, including recognition from others and self-recognition, their sense of security may be greatly reduced. Not completing the goal is very frustrating. The most common goal is to go to bed late: I'm thinking clearly, but I can't fall asleep again at night. I go through the plan over and over in my head like a movie, and accidentally fall asleep late. The next morning You may not be able to get up again. At this time, anxiety is never late! Of course, getting up early may be a beautiful day, but it may also be that the day passes in a hazy state due to the "self-impression" of getting up early in the morning.

To completely solve this problem of inability to concentrate, one is related to methods, methods of working and studying, and the other is related to concentration.

As for the method, in fact, we are all familiar with it. In terms of learning, jump out of the comfort zone when studying to prevent fake learning, that is, the kind that looks like you are working hard but is not distracted. Look If it is some recited content, you can combine it with scenes, feelings, and find some tips to recite in series. First, improve the efficiency of learning. Even if it is only a 20-30 minute study arrangement, pay more attention to yourself. Improve the quality of study; when it comes to work, make plans, allocate the plans for the next day the day before, and put the plan somewhere you can see it at any time. Even if you want to do something unrelated, the full plan will usually be Your heart will come back again.

Knock on the blackboard! Here comes the point!

You can actually improve your concentration by yourself! Just focus on the practice of breathing, and continue to feel the practice of breathing. If your mind wanders, return to your breathing. If your mind wanders, bring it back again. Ignore any feelings, thoughts, or thoughts. Your focus Just breathe again, this is the practice of "Anapana". The more you can not get entangled with any thoughts, thoughts, and feelings in the practice of Anapana, it means that in daily life, the more you can focus on the present moment. When it comes to studying and working, you will be able to focus more on what you are doing at the moment.

1. Immediately stop everything you are doing

When you encounter anxiety and lack of concentration, it is recommended to stop what you are doing immediately, because you are in this state It is not suitable for work and study. If you spend time there, work and study can be completed. You must pay attention to efficiency. A short pause does not mean that you will not complete the work and study. Therefore, you must learn to give up appropriately and don't put too much pressure on yourself.

2. Let yourself take a rest first

After encountering such a situation, you can let yourself take a rest first, even if it is just sitting on a chair and closing your eyes for a while, for ten or so Minutes can allow your brain to rest. Only when your brain is rested can you focus your attention. During the work process, your anxiety will dissipate as your attention shifts.

3. Temporarily leave the environment that makes you feel anxious

When you encounter anxiety and cannot fully concentrate, you can temporarily leave the environment that makes you feel anxious and unable to concentrate. In a centralized working environment, you can go for a walk in an open area, which not only stretches your muscles and bones, promotes blood circulation throughout the body, but also allows you to breathe fresh air. Or open the window and enjoy the scenery outside the window.

4. Listen to your favorite music

When you feel anxious and unable to concentrate, you can relax yourself. Make a cup of tea, play some music you like, and let your anxious mind calm down with the music, so that you can complete your work more efficiently.

5. Keep a cool head

After encountering such a situation, the first thing you need is to keep a cool head, abandon all distracting thoughts in your heart, believe in your own strength, and do not give up. Put some unnecessary pressure on yourself, take a few deep breaths, and slowly calm yourself down, which is more important than anything else.

6. Stay confident

After encountering such a situation, what you need is confidence. Evaluate your abilities and the knowledge you have learned again, cheer yourself up, nothing can knock you down, believe that you can overcome the current situation, and believe that you still have potential that you can unleash.

7. Take the initiative to communicate with others

Feel anxious when encountering. When you are distracted, you can also take the initiative to communicate with everyone. When communicating with everyone, you will forget your own psychological anxiety because of everyone's humorous communication. Often in this pleasant communication atmosphere, your anxiety will dissipate unconsciously, and you will suddenly feel enlightened. La!

In the field of psychology, attention refers to the directionality and concentration of mental activities. Attention is very important to each of us.

Teach you a simple and effective method

Sit in a chair and don’t think about anything. Count your heartbeat for three minutes every day. During this period, if you think about other things or get distracted, It's time to start over.

Hope it is useful to you

Hello! Anxiety disorder, also known as anxiety neurosis, is a neurosis characterized by anxiety. It mainly manifests as paroxysmal or persistent anxiety, tension, panic and other anxiety emotions, accompanied by symptoms such as autonomic nervous system symptoms and motor restlessness. Clinically, there are two forms of panic disorder and generalized anxiety. Panic disorder is an anxiety disorder with recurring panic attacks as the main primary symptom. Panic attacks are not limited to any specific situation and are unpredictable. Generalized anxiety refers to an anxiety disorder characterized by fear and nervousness that lacks a clear object and specific content, and has significant autonomic symptoms, muscle tension and motor uneasiness. The patient feels pain because it is unbearable and unable to escape. According to the patient's symptoms, anti-anxiety drugs and anti-depressants are selected to exclude medication and other treatment contraindications.

The diagnosis of anxiety depends on what other symptoms are accompanied and auxiliary examinations. Anxiety refers to an inner uneasiness or unfounded fear that lacks an obvious objective cause. A nervous emotion in anticipation of facing an unfavorable situation, manifested as persistent mental tension (nervousness, worry, insecurity) or paroxysmal panic state (motor restlessness, increased small movements, restlessness in sitting or lying, or excited crying), often Accompanied by symptoms of autonomic nervous system dysfunction (dry mouth, chest tightness, palpitations, cold sweats, tremors of hands, anorexia, constipation, etc.).

Nervousness, irritability, restlessness after using or abusing certain antipsychotic drugs, or acute anxiety attacks after stopping a certain drug - drug-induced anxiety.

Accompanied by hypermetabolic syndrome (polyphagia, easy hunger, fatigue and weakness, fear of heat and excessive sweating), goiter and exophthalmos, and manifested as palpitations, chest tightness, shortness of breath, severe cases may Arrhythmia, nervousness, easily agitated, multilingual and hyperactive, irritable and anxious, nervous and insomnia - hyperthyroidism (excluded by endocrinology department).

Sudden onset and sudden termination of rapid and regular tachycardia (generally between 100 and 180 beats per minute). During the attack, shock, precordial pain, and palpitations may occur. Nervousness, irritability, restlessness - paroxysmal tachycardia (excluded by cardiovascular medicine).

Before meals or after strenuous activities, symptoms such as hunger, palpitations, cold sweats, and fatigue are likely to occur. In severe cases, blurred vision, double vision, accompanied by palpitations, nervousness, irritability, and uneasiness—hypoglycemia (self-excluded) ).

Symptoms include sudden severe headache, palpitations, sweating, pale complexion, nausea, fatigue, tachycardia, episodic hypertension and other characteristics, as well as tension, irritability, and restlessness; blood pressure drops rapidly when the attack ends , the aforementioned symptoms gradually disappear, accompanied by skin flushing, fever, sweating, weakness, and fatigue - pheochromocytoma (excluded by endocrinology department).

Young and middle-aged women may experience short-lived chest pain and arrhythmia, accompanied by palpitations, panic, nervousness, irritability, and restlessness—mitral valve prolapse syndrome (cardiovascular disease). Internal medicine exclusion).

Middle-aged and elderly people (40 to 55 years old are called premature senility, men between 65 years old and women between 55 years old are called old age) gradually appear and worsen personality changes (irritability, selfishness, subjective stubbornness), reduced intelligence (abstract thinking ability, memory, calculation, orientation, judgment), accompanied by other elderly postures and signs, often manifested as emotional instability (childish stupidity, crying and laughing sometimes) and anxiety, tension, irritability, restlessness - Alzheimer's disease (mental and psychological) subject exclusion).

Persistent (the course of the disease lasts for more than one month), paroxysmal, panic, and restlessness, and obvious autonomic nervous system symptoms (palpitations, dyspnea, chest tightness, throat congestion, dizziness, and tremors) , numbness in hands and feet, sweating, etc.), but there are no other clear psychotic symptoms at the time of the attack, and there are no signs of physical disease or organic brain disease - chronic anxiety disorder (generalized anxiety disorder) (Psychiatric Psychology Department exclude).

The self-awareness is intact, the ability to live in society has not been lost, and the person is aware of wrong and unnecessary tension, fear, worry, or compulsive memories, doubts, intentions or actions, but there is no other clear Psychotic symptoms, and no signs of physical disease or organic brain disease, often proactively seek medical treatment - obsessive-compulsive disorder (excluded by psychiatric departments).

It is recommended that you seize the time to go to the psychiatric outpatient clinic of the People's Hospital run by the government. After face-to-face consultation and physical examination (seeing, touching, pressing, listening, and measuring), the doctor will determine the necessary laboratory examinations, combined with History and differential diagnosis excluded. The key is to make a clear diagnosis, eliminate medication and other treatment contraindications, and then determine the treatment plan before there are clear treatment questions that require consultation.

First, turn off your phone, then play some soft music, burn a stick of sandalwood, sit cross-legged, and meditate

Temporarily turn off or put your phone away and focus. Your strength will be much better. If it is not for this reason, it may be that you have something on your mind. Lack of self-discipline is also a reason. Exercise your self-discipline, keep records, and need to constantly suggest and affirm yourself. In our era, everyone needs a lot of information. Feeling filled is a characteristic of the times. At the same time, diverting attention is something that happens to most people. Don’t worry too much!