1, positive self-suggestion
Dumas, a great French writer, once said, "Life is a rosary composed of countless troubles, and a philosophical person always smiles and finishes reading this rosary." When he is anxious, he gives himself powerful self-hints, such as "I can do it", "I will succeed" and "I am optimistic about myself". Positive self-suggestion can increase self-confidence and overcome anxiety.
Step 2 Exercise moderately
Research shows that exercise can eliminate some chemicals that cause anxiety and make people relaxed and happy. When you feel anxious, simply don't think about anything, go running, playing ball games or swimming, which not only exercises your body, but also effectively relieves your anxiety and gives you more energy to do things.
3. Do what interests you most.
When people do what they are interested in, they will devote themselves wholeheartedly and enter a realm of things being transformed. So, when you are facing anxiety, put down what you are doing and do something interesting, such as singing, listening to music, watching TV and playing basketball. When you have finished these things, your worries and anxieties have long since disappeared.
4. Emotional catharsis
Self-treatment of anxiety patients is very important. Emotional catharsis is an important means to relieve stress and maintain psychological balance. You can tell your relatives or friends about your nervousness and anxiety, so that your experience can be adjusted; Or find a suitable place to burst into tears or laugh to vent their inner melancholy.
Symptoms of anxiety disorder
1. Chronic anxiety (generalized anxiety)
(1) Emotional Symptoms Without obvious inducement, patients often have excessive anxiety and nervousness that are inconsistent with the real situation. This kind of tension and fear often have no clear object and content. Patients feel that they have been in the inner experience of tension, fear, fear and anxiety.
(2) Vegetative nerve symptoms: dizziness, chest tightness, palpitation, shortness of breath, dry mouth, frequent urination, urgency, sweating, tremor and other physical symptoms.
(3) fidgeting during exercise, fidgeting, fidgeting, it is difficult to calm down.
2. Acute anxiety attack (panic attack, panic disorder)
(1) Feeling of dying or losing control In normal daily life, patients are almost the same as normal people. Once the attack (some have specific trigger conditions, such as closed space, etc.). ), patients will suddenly have extreme fear and experience a sense of dying or losing control.
(2) At the same time, symptoms of autonomic nervous system, such as chest tightness, palpitation, dyspnea, sweating, whole body trembling, etc.
(3) It usually lasts for several minutes to several hours, and the attack is sudden, and the consciousness is clear during the attack.
(4) Patients who are easily misdiagnosed often call "120" to see the emergency department of cardiology. Although the patient seems to have severe symptoms, most of the related examination results are normal, so the diagnosis is often unclear. After the attack, the patient is still extremely scared and worried about his illness. They often go to various departments of major hospitals for various examinations, but they can't make a diagnosis. Not only delayed treatment, but also caused a waste of medical resources.
3. Phobia (including social phobia, place phobia and specific phobia)
The core manifestation of phobia is panic attack, just like acute anxiety attack. The difference is that the anxiety attack of phobia is caused by some specific places or situations, and patients will not cause anxiety when they are not in these specific places or situations. For example, I am afraid of social occasions or interpersonal communication, or I am afraid of certain environments, such as airplanes, squares and crowded places. The occurrence of anxiety in phobia is often predictable, and patients often take avoidance behavior to avoid anxiety attacks.
4. In the diagnostic criteria of mental disorders in the United States, the content of anxiety disorder is very extensive, including generalized anxiety, acute anxiety attack, phobia, post-traumatic stress disorder, acute stress disorder and obsessive-compulsive disorder.
Effective treatment of anxiety disorder
Anxiety is the most common emotional state, such as the exam is coming. If you feel that you have not reviewed well, you will be nervous and worried. This is anxiety. At this time, I usually spend time reviewing exams and actively do something that can alleviate my anxiety. This kind of anxiety is a protective reaction, also known as physiological anxiety. When the severity of anxiety is obviously inconsistent with objective events or situations, or lasts too long, it becomes pathological anxiety, which is called anxiety symptoms. If it meets the relevant diagnostic criteria, it is diagnosed as anxiety. According to the research of the World Health Organization, the lifetime prevalence rate of anxiety disorder in the population is 13.6%-28.8%, and 90% of anxiety patients get sick before the age of 35, and women are often more than men.
As far as the treatment of anxiety disorder is concerned, besides medication, practice and research have proved that cognitive behavioral therapy (cbt) is an effective method to treat anxiety disorder, and most patients with anxiety disorder will get effective rehabilitation after receiving cognitive behavioral therapy. In particular, various behavior relaxation techniques have a very positive effect on relieving or curing anxiety symptoms.
So what is cognitive behavioral therapy? This is a psychotherapy method founded by the famous American psychologist Baker, which can improve the mood and reduce anxiety by testing and improving the beliefs of the parties. For example, when a person has a belief that the plane is going to crash before flying, anxiety will arise. Then testing the credibility of this belief and realizing the absurdity of this belief can greatly alleviate the degree of anxiety. At the same time, cognitive behavioral therapy also integrates effective behavioral therapy methods such as relaxation, self-confidence training and interpersonal relationship management.
The treatment of anxiety disorder takes about 6- 12 courses. Meet once a week. You may need to meet twice a week before 1-2 weeks of treatment. After the meeting, your cognitive therapist will discuss the theme and content of the meeting with you at the beginning of each meeting, and also ask for your suggestions and opinions on the meeting before the meeting is over, so as to make treatment adjustments.
In the process of cognitive behavioral therapy, besides relieving and curing your anxiety, it is also very important that you learn to be your own therapist. This requires you to spend 65,438+00-60 minutes every day to complete cognitive therapy. Just as you can only maintain abundant physical fitness through long-term physical exercise, you also need to constantly practice the skills you have learned in cognitive therapy to maintain a state of mental health.
The effect of treatment will be fast or slow because of the individual differences of customers, which requires you to be prepared. Often, the expectation that one or two psychotherapy sessions can be cured will often affect your actual treatment, so a more practical understanding of psychotherapy will get twice the result with half the effort.