Methods 1: Respond to acute anxiety quickly.
1 Do some basic exercises. When you feel flustered, you may feel that you can't control your body or mind, or that you are out of touch with reality. The first thing you have to do is to do some basic exercises to get yourself back to reality. Try one or more of the following basic exercises: draw your hand on a piece of paper and draw five senses on your fingers.
Do some stretching/yoga.
Take a walk in the Woods.
2. Take a deep breath. When panic attacks, it is difficult for people to breathe normally. The best way to overcome acute anxiety is to adjust breathing. Focusing on breathing and trying to breathe deeply can help you relax and overcome your panic. Adjusting breathing can end acute anxiety and reduce the frequency of its future attacks. Concentrate and feel the air enter the trachea through your nose and mouth, and then flow into the lungs. After breathing a few times, try to detect other feelings that accompany breathing. Being aware of these subtle feelings can adjust the body's mechanism to cope with emotional fluctuations.
Practice deep breathing when you are depressed. Practicing breathing in a quiet and peaceful environment will help you cope with acute anxiety or serious fear in the future. By adjusting your breathing, you can relax and better cope with future panic attacks.
3. Pay attention to the present. No matter what you are doing, you should concentrate. If you are driving, please focus on the hand holding the steering wheel and the body in contact with the seat. Use your hearing and pay attention to the sounds around you. If you are alone, please sit down. Feel the coldness of tiles and the softness of carpets. Focus on your senses. If you have something on your head, please feel the texture of your clothes and the weight of your shoes. Let the mood return to reason. Make your thoughts clearer and don't jump to conclusions (such as "I can't believe this happened, it's really embarrassing"). Understand that the current situation can be completely overcome, and you will not be greatly affected.
4. Detect the physical symptoms of acute anxiety. The occurrence of acute anxiety is usually irregular. Before, your mood was normal, and the next second, you felt terrible. Some symptoms of acute anxiety disorder are similar to heart disease and stroke, so some people will mistake acute anxiety disorder for heart disease. Symptoms of acute anxiety disorder include shortness of breath and dyspnea.
A violent heartbeat
My body is hot and cold, and I feel strong.
Shake or shake your body.
Blurred vision
I feel something blocking my throat.
Severe abdominal pain
have a headache
chest pain
5. Explain the cause of triggering pressure. Acute anxiety is more likely to occur in high-pressure environment. Life events such as losing loved ones, going to college, getting married and having children, or psychological anxiety caused by being robbed will all produce stress. If you are stressed and nervous recently, you are likely to suffer from acute anxiety. If you have experienced acute anxiety before and now you are under great pressure, then you are likely to be affected by acute anxiety again. Spend more time and take good care of yourself.
Method 2: Coping with anxiety
1, coping with pressure. Don't let the pressure build up step by step. Take part in more stress-reducing activities every day to make yourself happier. You can participate in yoga, meditation, sports, writing, painting and other activities that are conducive to stress reduction. Adequate rest is a magic weapon to cope with stress. It is best to sleep for 7 to 8 hours every day in order to cope with the stress in life energetically.
2. Practice muscle relaxation gradually. This method can help you cope with the stress and anxiety in your daily life and prevent future anxiety. Progressive muscle relaxation requires the practitioner to lie down and relax. Tighten one set of muscles at a time and then relax. From right arm to left arm, then face, chin, neck, shoulders, chest, buttocks, left and right legs and feet. Spend more time relaxing tense muscles.
3. Adapt yourself to anxiety symptoms. People who have experienced acute anxiety may be afraid of it and avoid anything that may cause anxiety. Adapting yourself to the symptoms of anxiety can alleviate this fear. If you often suffer from acute anxiety, please find out the physical symptoms associated with acute anxiety, such as dry throat or shortness of breath. Once you notice these symptoms, tell yourself that it will not have a great impact on the human body. Practice holding your breath, shallow breathing and shaking your head. Simulate the symptoms of acute anxiety, keep it under your control, and tell yourself that everything is fine.
If you practice within a controllable range, you will not be so afraid once you have acute anxiety.
4. Do more exercise. Doing more exercise can promote overall health and help you overcome acute anxiety. Symptoms of acute anxiety are closely related to cardiac function, which may lead to hypertension and hypoxemia. Doing more exercise to promote heart health can help you reduce the negative effects of acute anxiety on your body. Climb mountains and run, take dance classes, practice martial arts, and do more sports you like to keep yourself alive!
5. Avoid ingesting irritating substances. Try not to use nicotine or caffeine products, especially those who have experienced acute anxiety before. Stimulating substances will speed up your inner process, make you more vulnerable to acute anxiety attacks, and make it more difficult for you to restore calm after experiencing acute anxiety. For example, you have experienced acute anxiety, and you are shy by nature, so you will be nervous when you meet strangers, so you'd better not drink coffee before dating.
6. Try herbal physiotherapy or supplements. If you have only mild anxiety symptoms, chamomile and valerian root can relieve anxiety to varying degrees. Read the instructions carefully before taking herbs to find out what drug reactions there are. There are also some supplements that can relieve stress and anxiety: magnesium. Consult your doctor to see if you are short of magnesium. Magnesium deficiency may make the previous stress hard to let go.
Omega-3 fatty acids. Omega-3 fatty acids can relieve stress and can be obtained by taking linseed oil.
γ -aminobutyric acid. If your body lacks gamma-aminobutyric acid (GABA), it is likely that you will find it difficult to calm your emotions, headaches and palpitations. Take 500 to 1000 mg of GABA every day, and eat more broccoli, bananas, nuts and citrus fruits.
Method 3: Ask for help.
1, cognitive behavioral therapy. You can ask a professional for cognitive behavioral therapy. Doctors will help you sort out the low-income thinking patterns that lead to anxiety and adverse reactions, and find out the factors that cause anxiety. After that, the doctor will let you gradually adapt to those situations that make you afraid or uncomfortable, and let you gradually reduce your anxiety. Cognitive behavioral therapy can train your behavior and thoughts without negative effects. Combining cognitive behavioral therapy with respiratory training can better help you cope with anxiety and focus on what is happening now.
2. Find out the external factors that cause your anxiety. You can list all the things that cause your anxiety. Doing so can help you determine the onset time of acute anxiety, so as to make better use of coping skills, such as gradually getting yourself used to anxiety (cognitive behavioral therapy) or respiratory awareness skills. Coping with anxiety can make you feel in control and slow down the impact of anxiety on your body and mind.
3. Let people around you know about your acute anxiety. Tell each other in detail about your situation and print out the information about acute anxiety for them to see. Doing so can help those who have never experienced anxiety to better understand the disease. People who care about you will want to know your mood, and their help may also make you gain a lot and feel comfortable. A sound social network is conducive to coping with stress, especially anxiety.
4. Ask the doctor if he needs to take medicine. Tricyclic antidepressants, beta blockers, benzodiazepines, monoamine oxidase inhibitors and selective serotonin reuptake inhibitors can significantly relieve anxiety. Consult your doctor to see if you can take these drugs.
5. Understand family history. Acute anxiety disorder and anxiety disorder may be inherited through blood. Knowing your family history, you can better understand the causes of family anxiety, how they cope with anxiety, and what you can learn from their experiences. Dare to ask your family about anxiety. Talk openly with your family, and you will be more aware of your anxiety.
6. Understand that you are not alone. Many people suffer from severe anxiety. Research shows that there are 6 million people suffering from acute anxiety in the United States alone, and the incidence rate of women is twice that of men. The number of people who occasionally have panic attacks is even higher. Many people will get help through different support groups. If you want to talk face to face with people with acute anxiety, don't be shy, go to a support meeting and share your story with them.
Tip: When you feel better, please help others. Many people of different ages are experiencing serious anxiety. Share with them their stories of overcoming acute anxiety. Even just talking about your own experience can help many people.
Calm down and think about positive things. Listen to the soothing sounds of nature, or take a nap.
Acute anxiety is only a temporary symptom.
Sometimes drinking a glass of water to sleep can also help relieve anxiety.
Don't use alcohol or drugs to deal with stress, they will only make your anxiety more serious, and self-acceptance, professional help and self-education are more obvious.