How to regulate your anxiety

Continuing in anxiety for a long time, ranging from pain and uneasiness to autonomic nerve disorders and sleep disorders, can cause great harm to the human body. Then we can regulate our own anxiety through self-coaching, self-relaxation, psychotherapy and other means.

Self-grooming

Emotions are not controlled by subjective will. The more you want to control them, the more severe they will be. The same is true for anxiety. We might as well adopt an accepting attitude and learn to accept it when we can't control it.

Any emotion has a process of occurrence, development, climax, decline, and end. When anxiety occurs, don't try to control yourself to stop being anxious. Instead, try to use the principle of attention shifting to shift your attention to new things, such as reading a book, listening to music, or running. Psychologically generating new experiences can expel and replace the anxiety.

relax yourself

When you feel anxious, try to find out the psychological reasons for your anxiety, such as whether you are too demanding, whether you are too results-oriented, whether you care too much about other people's evaluations, etc. After finding the reason, you can try to relax your mind, slow down your pace temporarily, and combine work and rest, such as participating in meaningful activities appropriately, traveling with friends, etc.

In addition, you can use self-awareness relaxation methods to adjust. Specifically, you can consciously act cheerful, relaxed and confident in your behavior. For example, you can sit still, close your eyes, and then start giving instructions to yourself: "Relax your head, relax your neck" until your limbs, fingers, and toes relax. Use the power of consciousness to relax your whole body and put yourself in a "relaxed" and "quiet" state. As your whole body relaxes, your anxiety can slowly be relieved.

psychotherapy

If the anxiety is too severe and you cannot get rid of it, and you are troubled by anxiety, you should seek help from a psychologist in time. You can choose and take some anti-anxiety drugs according to the doctor's instructions, and then through psychological treatment, gradually eliminate the inner conflicts and possible related factors that cause anxiety, relieve the fear and mental burden caused by anxiety attacks, and get out of the shadow of anxiety as soon as possible.

References

[1]Wang Lili. Psychology and Psychological Adjustment[M]. Chengdu: Tiandi Publishing House, 2018.10:129-131.

[2] Compiled by Yuan Liping. Psychology Lecture Notes [M]. Jilin Publishing Group Co., Ltd., 2019.01:142-144.