(Provided by Chi Ting, Sun Qian, Provincial Cancer Hospital Health Promotion Department, Comprehensive Rehabilitation Center, New Gansu·Gansu Economic Daily reporter Wang Yao)
If A person who has been in anxiety for a long time and cannot extricate himself will often be burdened by unease, fear, tension and other experiences in his heart, and his behavior will appear withdrawal, depression, indifference, etc., and he may suffer from anxiety disorders.
Anxiety disorder is a complex mental illness that does not stop at inner activities, but also produces many physical symptoms. In addition to medication for anxiety disorders, psychotherapy and self-regulation are critical. The following will introduce the methods of self-regulation.
Self-confidence training
Confidence is a necessary prerequisite for the cure of neurotic anxiety. Some people who do not have self-confidence in themselves are skeptical of their ability to accomplish and cope with things, and exaggerate the possibility of their failure, resulting in anxiety, tension and fear.
As an anxiety patient, you must first be confident and reduce your inferiority complex, such as writing your own strengths on paper, reading them aloud, and doing repeated exercises every day; you can also calm down and think about it. Think about what things or relationships you have had success with yourself.
You should believe that every time you increase your self-confidence, your anxiety level decreases a little.
Desensitization training
In the case of ensuring safety, preferably in the presence of a professional psychotherapist, establish an anxiety level for the thoughts and situations that cause anxiety, imagine In this state of anxiety of different levels, whether the thoughts you are worried about occur, and whether you can withstand the state of anxiety, through repeated practice, gradually reduce the level of anxiety.
Building Reasonable Cognition
American psychologist Albert Ellis said that an event does not trigger emotions, what kind of thoughts we give it, Beliefs trigger our emotions.
A lot of my friends’ anxiety is related to unreasonable thoughts, such as I’m incompetent, I don’t deserve to be loved, etc. By looking for evidence and making comparisons, we can see whether the thoughts that cause anxiety and worry are real and reasonable.
Self-relaxation training
Most of people with anxiety disorders have sleep disorders, it is difficult to fall asleep or wake up suddenly from a dream, you can do self-relaxation exercises at this time.
Such as: meditation, yoga, mindfulness, etc. to reduce anxiety.
Diverting attention
After the onset of anxiety neurosis, the brain is always cranky, restless, puzzled, and extremely painful. At this time, the patient may wish to temporarily relax by diverting attention. Such as reading an interesting book or engaging in physical activity, or developing your own hobbies and focusing on your interests. You can also find positive friends to talk to.
It’s worth mentioning that mental health is just as important as physical health. If self-regulation is ineffective, you can seek help from a psychiatrist or counselor.