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Psychologist: How to make anxiety "disappear"? try these methods

Time:2022-09-26 00:29:49 source:psychiatricethics.com author:Depression Read:593次
Psychologist: How to make anxiety "disappear"? try these methods

In our daily lives, stress often accompanies anxiety—preparing for a big speech, moving to a new city, and dealing with physical and mental illness can all be stressful, fearful, and anxious. When the stressor subsides, anxiety symptoms also subside slowly. But remember, stressful life events are temporary, but anxiety disorders are not. Professor Rong Xinqi, a new concept psychologist, said that patients with anxiety disorders may experience excessive anxiety symptoms and seriously affect their daily study, work and life. Furthermore, physical symptoms such as panic attacks, increased heart rate and shortness of breath caused by anxiety disorders can also affect their daily functioning and physical and mental health. If these symptoms occur frequently, you'll have the feeling that "these symptoms won't go away." While anxiety doesn't go away completely, there are ways to manage your symptoms. So, how to make anxiety "disappear"? Next, let's take a look. Will anxiety go away? Your anxiety about stressors in your life will go away, but the anxiety associated with anxiety disorders may not, says Professor Rong. Studies have shown that for some people, anxiety disorders don't go away and can get worse over time. The tension associated with anxiety is usually temporary and goes away when the trigger subsides. Average feelings of anxiety are bound to arise, and are common. Anxiety disorders can have a greater impact on your quality of life and well-being. Excessive worrying can make it difficult to stop feeling anxious or calm and relaxed. How long do anxiety symptoms last? Anxiety can last for a moment, or it can last for days, weeks, months, or years. Long-term anxiety can significantly affect your physical and mental health if left untreated. Examples: low self-esteem, self-isolation, experiencing symptoms of depression, panic attacks, never feeling relaxed, high blood pressure, frequent headaches, a sense of doom, etc. Chronic anxiety can wreak havoc on your social, personal, and work life, and can even trigger or worsen physical ailments. Why won't my anxiety go away? There are many factors that make people more susceptible to anxiety disorders, such as genetics, personality, upbringing, and environmental stressors. Some people are born with a predisposition to anxiety, while others develop it as a result of their surroundings. Some physical conditions, such as infections, can cause chronic anxiety that doesn't go away. A 2017 study found higher rates of anxiety disorders in these conditions: arthritis, chronic obstructive pulmonary disease, heart disease, high blood pressure. If you have trouble controlling your anxiety symptoms, there are some methods and techniques that can help. Alternatively, you can also choose to seek help and support from a professional doctor or a psychologist or psychotherapist. Tips and Ways to Manage Anxiety 1. Confess to someone One of the symptoms of anxiety is a rush of thoughts. When you're feeling overly anxious, it can help to talk to someone about your feelings and thoughts. You might consider reaching out to a trusted friend or family member to share your feelings and thoughts. Sharing your feelings and thoughts with others can help you feel like you've gotten rid of something. Alternatively, you can contact your doctor or make an appointment with a mental health professional to address issues that are causing you stress. Counselors and psychotherapists use a variety of psychotherapies to help people with anxiety disorders cope with their anxiety symptoms. 2. Deep breathing relaxation exercises During a panic attack, your breathing may feel fast and shallow. Deep breathing relaxation exercises can help relieve the physical symptoms of anxiety disorders. Try to relax yourself by breathing in through your nose and out through your mouth. You can refer to the following steps: inhale for 4 seconds - hold your breath for 4 seconds - exhale for 4 seconds - inhale for 4 seconds ... and repeat. Counting to four in your head as you take a deep breath can also calm your mind and keep you grounded. This practice allows you to focus on your current breathing rhythm rather than thinking about the stressors or triggers that are causing your symptoms. 3. Avoid caffeine If you're sensitive to caffeine, it can make you jittery and trigger anxiety symptoms. Caffeine stimulates the nervous system (the system that responds to fight or flight), which can increase your adrenaline levels and keep you energized, along with increases in blood pressure, sweat, and anxiety. Plus, a 2022 study suggests that caffeine induces panic attacks and anxiety in people with panic disorder. Instead, try swapping out your morning coffee for a glass of plain milk or freshly squeezed juice. And soothing teas like chamomile, peppermint, and lavender can also make you feel more calm. Quitting the coffee habit can be difficult, but cutting back on caffeine can help you feel less anxious and more comfortable. 4. Take a walk. Take a break from time to time, get out of your current environment, and get out for a walk can help relieve stress and anxiety. Walking increases your endorphins, which reduce stress. According to a 2022 meta-analysis, a walk in nature can improve mental health, especially symptoms of anxiety and depression. When you have too much worry, it can be difficult to leave the house and even just want to lock yourself in the room. Don't do this, try to "force" yourself to go out for a walk, and consider using this time to enjoy nature, blow air, or call someone you can talk to. 5. Mindfulness meditation When your anxiety symptoms feel strong, you can feel like you're in danger. Take a moment to assess the situation; if you are not in danger, remind yourself that you are safe and these feelings will eventually pass. Professor Rong said that mindfulness meditation is very helpful for calming the mind and relaxing the self. Repeat calming phrases to yourself, such as "I'm safe," "Everything will pass," or "Everything will be alright." Anxiety is your body's response to feeling like you're in danger. When you enter "fight, flight, or freeze" mode, you may experience physical symptoms such as a racing heart, difficulty breathing, and chest tightness. Although it is common to feel anxious occasionally, excessive fear and worry can damage your well-being and even seriously affect your normal study, work and life. It can be helpful to talk to someone, whether it's a doctor, a counselor, a psychotherapist, or family and friends. Of course, you can also use anti-anxiety medication to control and relieve your anxiety symptoms. Other ways to manage symptoms include getting enough rest, eating a balanced diet, and exercising regularly. When you experience an anxiety attack, try deep breathing relaxation exercises or mindfulness meditation. You can also calm yourself down by taking a walk or calling a friend. Although anxiety can sometimes feel like it's taking control of your life, there are many tips and methods to help you regain control. The original text is from Professor Rong Xinqi's Hypnotic Psychology Studio. If you need to reprint, please obtain permission and indicate the source. If you have any questions, you can click on the avatar to send a private message.

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