Clinically we encounter many patients with complaints of dyspepsia symptoms having anxiety-depressive mood, and we often give the diagnosis of anxiety-depressive state, which is much lighter than anxiety-depressive disorder and does not necessarily develop into anxiety-depressive disorder. Anxiety-depressive mood is a neuropsychological disorder, and patients who can start with themselves, guided by correct self-treatment methods, can completely get rid of the distress caused by anxiety-depressive mood to their bodies without the help of any drugs. Of course, some patients need to apply some related drugs under the guidance of doctors. Introduce some self-treatment methods to help you soothe your emotions: 1, deep whistle when you face emotional tension, you may want to make a deep whistle to help relieve the pressure to eliminate anxiety and tension. When you feel anxious, your pulse accelerates, and the whistle also accelerates. Deep inhalation can force you to slow down the rate of inhalation, so that the body believes that the anxiety has passed. The correct abdominal whistle is when you inhale a whistle, the abdomen will be followed by an undulation. 2, the activity of your jaw and limbs when a person facing stress, easy to clench your teeth. At this point may wish to relax the jaw. Swing around for a while to loosen the muscles and relieve pressure. You can also do chest expansion exercises, because many people in anxiety will appear muscle tightness, causing difficulty in breathing. And poor inhalation may make the original anxiety more serious. To restore a comfortable whistle, turn your shoulders up and down, and with a deep whistle. When you lift your shoulders, breathe in. When you release your shoulders, whistle. Repeat this several times. 3, stay optimistic, give yourself more benign hints when you lack confidence, you may want to imagine the past brilliant achievements, or imagine the sight of your success. When you have indigestion and the symptoms of peripheral discomfort (of course, these symptoms need to get the doctor’s judgment, do not make their own decisions, so as not to delay the disease), more to give yourself some benign hints, such as: “my laboratory tests are normal”, “my objective examination did not find abnormal “, “The doctor did not diagnose me with an organic disease”, etc. You will quickly dissolve the anxiety and anxiety and the resulting somatization disorder, restore self-confidence and normal physiological functions. 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. 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 faster whistling and cold sweaty hands, so that your intelligent response gradually manifested. As a result, you really calm down. 6, learn to relax in the face of daily routine interruptions before, temporarily relax for a few seconds, can significantly improve the degree of anxiety. For example, when the phone rings, first do a deep breath, and then answer. 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 when we are nervous to cope with work, when we do things that interest us often forget their physical discomfort. But when the spirit of relaxation, then often put the attention on their own body, there are a variety of symptoms of discomfort and emotional abnormalities. In this case, you can temporarily shift your attention, turn your eyes to the window, so that the eyes and other parts of the body in due time to get relaxed; you can get up and walk around, temporarily avoiding the atmosphere of work life that makes you upset; or even consciously do something else (such as fishing, painting, writing, listening to music, etc.) so as to temporarily relieve the immediate pressure. 8, shouting 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, you can vent the anxiety at the right time. 9, get enough sleep to rest and sleep is a good way to reduce anxiety. This may not be easy to do, because tension often makes it difficult to sleep. But the less sleep, the more tense emotions will be, more likely to develop, because at this time the immune system has become weak. If necessary, you can take some drugs under the guidance of a doctor to ensure sleep. 10, the correct understanding and guidance of patients with anxiety and depression need to recognize their disease in a timely manner, do not avoid the disease. Under the premise of psychological guidance, if necessary, under the guidance of doctors regular medication. As long as there is correct psychological guidance, correct regular treatment. Anxiety depression state is not terrible! Precautions diet advisable 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. Ensure the intake of green vegetables and a balanced diet. Avoid caffeine, cigarettes, alcohol, drugs Alcohol, 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 avoid. When the body and mind face 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! A proper diet will strengthen the body and keep the immune system and nervous system in good condition.