Text/Ah Qiu
When anxiety comes, you can use these methods to help yourself get through it safely!
1. Self-psychological suggestion:
Tell yourself that the things you are anxious about and afraid of are all mental stress caused by your excessive attention, more often, it is just a psychological effect, nothing more, they will not happen, the probability will not happen.
Calm down and ask ourselves: Looking back at our own lives, did something happen to us that we were anxious about yesterday? Did something anxious happen last year?
The answer is no. Is that right? Yes, then soothe your anxious heart! Don't fight anxiety, allow it to exist, accept its existence, confrontation will only become more and more painful, acceptance is a soft and harmonious way to cope, so that you can slowly calm yourself down, and then you can take self-psychological cues.
2. Attention transfer method:
Stop your anxious thoughts and press the pause button, or actively interfere with and drive it away
At this time, you can do what you can do right away, such as hygiene, cooking, cleaning up your room, going out shopping, etc., in order to transfer your painful anxious thoughts and emotions, so that you can be relieved and soothed in your busyness.
With the busy and full power of action, our anxiety can be gradually alleviated. Of course, this method is temporary, and perseverance will have an effect. However, you can combine the first point of self-psychological suggestion with it. Include some of the methods below
3. Meditate or take a deep breath, or do some quiet exercise to relieve your anxious thinking
The reason why meditation and deep breathing, or other meditation exercises such as yoga, are recommended to everyone, because this kind of exercise can not only calm your impetuous and anxious heart, but also play a positive role in interfering with the exercise of the body, when you are doing yoga or gymnastics and other exercises, because sweating will inevitably stimulate the production of dopamine in the brain, and dopamine is a neurotransmitter that helps us feel happy.
Practicing it is very helpful for us to alleviate anxiety!
4. Aerobic exercise, such as jogging, climbing, badminton, swimming, brisk walking and so on
This, in fact, its principle is to relax and divert attention during exercise; it is also sweating during exercise, which helps our brain secrete dopamine. The above has been explained, here is not too much to repeat, in short, to do it is right.
These aerobic exercises seem to be very boring, but as long as you stick to it, you can not only keep in shape, but also eat meat, because when you continue to exercise, the fat you eat will not increase your weight, but you are in a stable and balanced state. In addition to these benefits, it is more important that it can promote your physical health, not only physically, but also spiritually.
5. The object of the conversation who seeks trust
Confiding in your pain and anxiety can help you relieve depression and release your inner pain, which is very effective.
If you can, find a trusted friend and tell me about your anxiety and pain! They will give you spiritual comfort and guidance. Sometimes, you need these strengths to drive away your anxiety.
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Ah Qiu is a psychological counselor and integrative medicine therapist. The healing books "Family Guide" and "Out of the Heart Demon" The former is a guide book to guide families on how to help anxious and depressed people get through this difficult situation! The latter is a soul book that helps anxious and depressed patients heal anxiety and depression, and they can all accompany you to become strong.