How to relieve anxiety
First of all, the cause of anxiety to have a certain understanding of the fact that there is no reason to be anxious. Nowadays, work is fast-paced and people are in a state of “battle” all day long. There is a very meaningful sentence in the Bible: “May God give me a calm heart to accept unchangeable things with peace; a brave heart to have the courage to change things that can be changed; and a wise heart to distinguish between the two!” Being able to recognize what we can change and what we have to accept can reduce anxiety.
In addition, when there is anxiety, you can do some relaxation training appropriately, such as deep breathing, gradual muscle relaxation method, etc. The main points of the correct way of deep breathing are: maintain a slow and even breathing rate, such as inhaling slowly, holding the breath slightly, inhaling the air deeply into the lungs, and then exhaling the air slowly. You should be able to feel the even rise and fall of your chest and abdomen while breathing deeply. Gradual muscle relaxation method mainly adopts progressive muscle relaxation, through the main muscles of the whole body contraction – relaxation repeatedly alternating training, usually starting from the head and face, gradually relax until the whole body muscle relaxation, and finally achieve the purpose of mind and body relaxation, and can play a role in adjusting the function of various organs of the body.
Generally speaking, acute anxiety can be slowly recovered in a short period of time. If the symptoms are not relieved, you may want to try the following methods to regulate your emotions.
Self-distraction. When your attention is shifted to something new, the new experience that arises psychologically has the potential to expel and replace the anxiety.
Self-stimulation. Imagine all possible dangerous scenarios, let the worst scenario appear first, and repeat, you will slowly think of any dangerous scenario or the whole process no longer experience anxiety. At this point, the stimulation process can be terminated.
Self-relaxation. Consciously behave in a happy, relaxed and confident manner. You can also use music, yoga, meditation and other methods to help relax.
Use knowledge to “recharge”. If you love your job, you can always find something around you that is worth learning and is the most useful and appropriate for you to choose to recharge. By combining basic and follow-up efforts, you will surely adapt to the changing environment and achieve a virtuous cycle of recharging.
Enjoy your diet. Emotionally depressed people eat more whole grain cereals to replenish vitamins; people who often feel exhausted, please eat more vegetables and fruits to replenish vitamins; and people who get angry easily should eat more apples and bananas to replenish potassium; do not patronize fast food restaurants; avoid using drugs to reduce stress, and also change the habit of using coffee and strong tea to refresh yourself.
Professional treatment. If the anxiety is too severe, you can follow medical advice, choose to take some anti-anxiety drugs. You can also seek help from others through psychological counseling.
Breathing training. The method is as follows: remain seated, lean back and place your palms on your belly button. Imagine your lungs as a balloon, take a long breath in through your nose, fill the balloon with air, and hold it for 2 seconds. Then exhale through your mouth to “deflate” the balloon. You have to inhale for 4 seconds and exhale for 4 seconds, which must be practiced several times a day.
Home treatment measures
1, deep breathing
When you face emotional tension, you may wish to take a deep breath, help relieve stress to eliminate anxiety and tension. When you feel anxious, your pulse rate accelerates, breathing is also accelerated. And deep breathing can force you to slow down the breathing rate, so that the body believes that anxiety has passed. The correct abdominal breathing is, when you inhale and exhale, the abdomen will be followed by an ups and downs.
2, move your jaw and limbs
When a person is facing stress, it is easy to clench your teeth. At this time may wish to relax the jaw. Swing around for a while to loosen the muscles and relieve stress. You can also do chest expansion exercises, because many people in anxiety will appear muscle tightness, causing breathing difficulties. And poor breathing may make the original anxiety more serious. To restore comfortable breathing, you may wish to turn your shoulders up and down, and with deep breathing. When you lift your shoulders, breathe in. When you release your shoulders, breathe out. Repeat this several times.
3. Stay optimistic
When you lack confidence, you may want to imagine the brilliant achievements of the past, or imagine the scene of your success. You will quickly dissolve the anxiety and anxiety, restore confidence.
4.Fantasy
This is a good way to relieve tension and anxiety. Imagine yourself lying on the sunny beach, the cool sea breeze blowing. Try it, there may be an unexpected effect.
5, affirm yourself
When anxiety strikes, you can repeatedly tell yourself, “No problem.” , “I can handle it.” , “I can do better than others”. This will enable you to gradually eliminate the instinctive reaction of rapid breathing and cold sweaty hands, so that your intelligent response gradually manifested. As a result, you really calm down.
6, learn to relax
Before facing the daily routine interruptions, temporarily relax for a few seconds, can significantly improve the level of anxiety. For example, when the phone rings, first take a deep breath, and then answer it. Make this habit of deliberately relaxing for a few seconds, it can act as an effective tranquilizer. It allows you to control your anxiety, rather than being controlled by it. On weekends and holidays, you can also take a drive or go to the beach. Try to do some good physical and mental activities, leaving behind the worries of work.
7.Shift attention
If the work in front of you so that you are upset and nervous, you can temporarily divert your attention, turn your eyes out of the window, so that the eyes and other parts of the body in time to get relaxed, so as to temporarily relieve the immediate pressure. You can even get up and walk around, temporarily avoiding the downturn in the work atmosphere.
8.Shouting out loud
In public places, this method may not be appropriate. But when you are in some places, such as a private office or their own car, shouting is a good way to let off steam. Whether it is yelling or screaming, can be the right time to vent anxiety.
9, keep enough sleep
More rest and sleep is a good remedy to reduce anxiety. This may not be easy to do, because tension often makes it difficult to sleep. But the less sleep, the more emotionally tense, more likely to develop, because the immune system is weakened. See the first section of this chapter for treatments to improve insomnia.
10.Nutrition and diet therapy
People who are often anxious are difficult to relax, but this emotion must be relieved. At this time, the appropriate diet is very important. Illnesses caused by anxiety usually stem from nutritional deficiencies, as the body is unable to process nutrients properly.
The following are some important nutritional supplements that you can take with the appropriate choice.
11.Supplemental nutrients
①Vitamin B-complex
Vitamin B complex is very important for the functioning of the nervous system. Vitamin B injections can improve brain function, reduce anxiety, and protect the immune system. Vitamin B complex and pantothenic acid (vitamin B6) 100 mg per day
②Calcium and magnesium
2000 and 1000 mg per day. Take clenbuterol or calcium lactate. If allergic to milk, do not use calcium lactate.
③L-tyrosine
1000 mg per day (500 mg each during the day and at bedtime, on an empty stomach). Share with 50 mg of vitamin B6 and 500 mg of vitamin c for absorption. It can relieve tension and help sleep.
④Vitamin c with bioflavonoids
3000-10,000 mg per day. Stress depletes adrenal hormones (anti-stress). Vitamin C is necessary for adrenal gland function.
⑤ Multivitamin and minerals (contains vitamin A and potassium)
25,000 IU and 99 mg per day. It is necessary for stressful conditions. Potassium is required for adrenal function. You can also take 5 lozenges of kelp lozenges daily, which contain a balance of vitamins and minerals.
(6) Fiber (ABC Intestinal Drops or Oat Bran)
It cleanses the intestines and improves intestinal function according to product instructions.
(7) Y-aminobutyric acid plus inositol
According to the product indication. It is an effective tranquilizer.
(8) L-tyrosine with vitamin c and zinc gluconate
According to the product indication. Anti-cold medicine, cold is often the first symptom of nervousness and anxiety. Take it to reduce tension.
⑨ Lecithin
Take 2 capsules with meals. Protects nerve fibers, cells and brain function.
12.Dietary contraindications
Diet is quite important, avoid cola, fried food, junk food, sugar, white wheat flour products, yam flakes and other foods that can easily stimulate the body. The diet should consist of 50%-75% raw vegetables. Do not eat dairy products for three weeks, after that, add them to the diet one after another and observe if there are any uncomfortable symptoms.
13. Avoid caffeine, cigarettes, alcohol and drugs
Alcohol and drugs may provide temporary relief, but the next day the tension comes back, and these substances themselves are also harmful to health. Therefore, you should learn how to adapt, rather than just rely on escape. When the body and mind are facing the persecution of tension and anxiety, it is important to eat properly. In addition to avoiding caffeine and alcohol, you need to stay away from sugar, white flour products, cured meats, spicy and harsh seasonings, etc. Don’t eat junk food! The right diet will strengthen the body and make the immune system and nervous system in good condition.
14.Healthy meals
①Roasted lamb heart with rose flower
50 grams of fresh roses (or dried] 5 grams), 50 grams of sheep’s heart, and the right amount of refined salt. Put the fresh roses into a small aluminum pot, add salt and water and decoct for 10 minutes, set aside until cold. Wash the heart of the sheep, cut into pieces, wear on a baking stick while dipping in the rosewater brine, repeatedly sizzling on the open fire, baked and ready. Can be eaten while roasting.
Effects: Tonic heart and calm the mind. It is suitable for palpitations, insomnia and depression caused by deficiency of heart and blood.
② Congee of jujube and wheat
30 grams of jujube seeds, 30-60 grams of wheat, 100 grams of round-grained rice and 6 jujubes. Wash the jujube, wheat and jujube, add water and boil until 10 boils, take the juice and remove the residue, add the japonica rice and boil into porridge. Eat 2-3 times a day, warm.
Efficacy to nourish the heart and calm the mind. It is suitable for women’s irritability, restlessness, trance, yawning, sadness and crying, and palpitations, insomnia, spontaneous sweating.
15.Natural herbs
Can use catnip, chamomile, snakeweed, aryan, passion flower, pogo fruit, rose hips, rosemary) and bee balm, Siberian ginseng, jujube, valerian root. (See Chapter 3 in the next volume for usage)
Other treatments
1.More exercise
Exercise and rest are very important! You will be surprised at the effect they have. Exercise can eliminate worry and control tension and anxiety. For one thing, it can consume some of the chemicals secreted when nervous. Second, it fatigues the muscles, which means that they relax. You can run, walk, play ball and so on. Any form of exercise is beneficial, but to be able to regular ration. Ten days and cattle once a month to exercise, is not effective.
2.Massage
Most people are in anxiety, will occur when a part of the muscle tightness. This is somewhat similar to a vicious cycle: anxiety generates adrenaline, which tightens the muscles and results in more adrenaline production, making the muscles more contracted. The way to change is to identify the affected muscles – usually the neck and back muscles and the upper back muscles – and then massage them for a few minutes, and massage the temples can also relieve pain and treat various diseases (indirectly). Massage the nerves in the temples, will relax other parts of the muscles – mainly the neck.
3, a hot bath
Hot water can eliminate the anxiety response. When we are nervous and anxious, the blood flow to the end of the limbs is reduced. Hot water restores blood circulation to the body and helps the body relax. Cold water does just the opposite. It simulates the anxiety response, so that the blood away from the extremities, the result is to increase anxiety and tension.
4.Listen to music
Music is a good helper against anxiety. It not only relaxes the muscles, but also relaxes the mind and makes you feel happy, so that your accumulated stress is released.
5.Cultivate personal hobbies
Engage in hobbies is an excellent way to condone the mood. May spend some money and time to do their favorite things, such as raising flowers, fishing, painting, playing chess, etc..
6.Medication
Some people believe that medication can help relax and adjust to the stress of life, the main anti-anxiety drugs are benzodiazepines, including lorazepam, Valium, alprazolam and clonazepam. The disadvantage is that they can sometimes cause sleepiness, irritability, dizziness and dependence. Despite this, they have widely replaced barbiturates in recent years. Barbiturates not only have a clear risk of addiction, but months. It is a threat to patients with suicidal tendencies. Another class of anxiolytics is spironolactone, which has fewer side effects than benzodiazepines, but is contraindicated in patients with liver or kidney disease. Patients who are pregnant or breastfeeding should consult a doctor before use.
7.Aromatherapy
Aromatherapy is considered to be effective in treating anxiety disorders. Town try lavender oil, jasmine or blue chrysanthemum, 1-2 drops on the fabric, then inhale or put these oils in a steam inhaler or steam bath. You can also apply a drop at the temples.
8.Hypnotherapy
Hypnotherapy is recommended for specific phobias such as fear of flying, stage fear or fear of exams and sports competitions. It is also helpful for generalized anxiety disorder. All hypnosis is self-hypnosis, and the hypnotist simply teaches you how to use the techniques to achieve the best results. Working with biofeedback therapy often enhances the effects of hypnotherapy.
9.Biofeedback therapy
EEG master object feedback, used to retrain the way of thinking, is helpful for those patients who have both somatic and mental symptoms. During a series of sessions with the therapist, the patient watches the waveform of his or her EEG and gradually learns to control the waveform. The practitioner expects that after twelve sessions, the patient will be able to control his or her mental activity without a therapist or monitoring device.
10.Acupressure therapy
Pressing the Shen Men acupoint, located on the inside of the wrist directly opposite the crease of the little finger, may be beneficial for anxiety-induced sleep disorders. Press firmly on the area between the thumb and index finger for 1 minute. Then repeat with the other hand.
Pressing on the intermake acupuncture point helps to calm and reduce apprehension. Place your thumb on the inside of your wrist, 2 fingers wide from the crease between the two bones of your forearm. Press firmly for 1 minute, repeat 3-5 times, and then repeat for the other arm.