What Are the Best Ways to Manage Anxiety?

Anxiety is a kind of irritability caused by excessive worry about the life of your loved ones or your own life, future and fate. It contains anxiety, anxiety, sorrow, tension, panic, and anxiety. It is related to critical situations and unpredictable and difficult events. Things may change and anxiety may be relieved. Some people are in a state of anxiety for a long time without objective reasons. They are often afraid of a calamity for no reason, and they are worried about suffering from an incurable serious disease, resulting in restlessness, restlessness and other symptoms. This abnormal anxiety is a manifestation of mental illness. The offender will be accompanied by anxiety in the process of crime, trial and reform. Severe cases can also cause emotional and emotional disorders. ^[1]

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Anxiety is an emotional reflection of the serious deterioration of the value characteristics of reality or future things ^[2]

The objective purpose of anxiety is to guide people to quickly take various measures and urgently mobilize various value resources in order to effectively prevent the trend of serious deterioration of the value characteristics of reality or future things, and make it develop in a favorable direction.

Anxiety itself is a normal emotional reflection of human beings, but excessive or weak anxiety can form emotional or physiological diseases. For example, anxiety about a country being indifferent in a crisis period without worrying about the country and the people is a typical emotional or physiological disease; similarly, excessive anxiety caused by minor changes in personal interests, or caused for no reason Excessive anxiety is also an emotional or physiological disease.

I don't know when, we start to realize that the frequency of anxiety of ourselves or those around us is getting higher and higher. ^[4] A survey of 2,000 adults found that 62% believe that life is becoming more and more anxious. 54% of respondents said they have been more anxious about money in the past 5 years; concerns about aging (40%), appearance (32%) and career development (30%) are also the main sources of anxiety.

The "Healthy China Action (2019-2030)" in 2019 puts forward the specific goals and clear tasks of building a healthy China, stating that "strengthening mental health promotion will help improve public mental health and public happiness." Mental health issues are increasingly valued by the country and society. However, most people do not take mental and psychological problems seriously. In fact, anxiety is overwhelming, and psychological stress is too great, which will hurt our body and mind. How can we reduce anxiety, reduce stress, and make our lives happier? Today People's Health Network will talk to you about this topic.

Five reasons to be anxious

1. Can't live without a smartphone. In this digital age, major events around the world will flood into our mobile phones. Although we communicate more than ever, we are more lonely than ever. Humans need to communicate through the senses-whether it's touch, eyes, smell, and other connections, such as laughter and even tears. These are ignored in digital communication.

2. Live a "double life." Clinical psychologists have found that many people live a double life: on the one hand, they want to show the image of happiness with others, on the other hand, they close their doors and use alcohol, overeating or derailment. To ease anxiety. These people usually work for a long time and with high intensity, so that people "split" and anxiety persists.

3. Worries about health. Worries about health are becoming more common. This aspect reflects our greater understanding of health, but may also cause us to have "suspected conditions." Such a group of people can often be seen in hospitals, and they suspect that they have serious problems before the test results come out. For example, you may feel bowel cancer if you change bowel habits, bloating or lose weight after eating.

4. "It looks more perfect" is stressful. One-third said that their appearance would make them feel anxious. We live in a world of celebrity and reality show culture. This culture makes "ordinary people" want to become idols in the eyes of the public, and people pay more and more attention to their appearance. Many people are disgusted with their appearance due to "incomparable" and become the source of anxiety. Social media also fuels this anxiety and focus.

5. Young people are under increasing pressure. A survey found that the main symptoms of anxiety patients start at 22 and peak at around 32. This is in line with the well-known American psychologist Eric Erickson's "eight stages of psychological development" theory: people face double pressure in their 20s and 30s, that is, intimacy and solitude. People need to find the right partner, but they worry about not being able to manage the relationship well enough to lead to loneliness.

Three types of people need more attention and prevention of psychological problems

teens. Adolescence is a period of transition from childishness to maturity and from family to society. With the rapid development of body, self-awareness and personality, adolescents are facing various crises and are prone to various psychological, emotional and behavioral problems. The psychological problems at this stage have not been solved well, and it is likely to affect future development. Among the 367 million children and adolescents under the age of 18 in China, at least 30 million people suffer from various emotional disorders and behavior problems. The prevalence of mental disorders in primary and middle school students is 21.6% ~ 30%, which is prominently manifested in interpersonal relationships, emotional stability and learning adaptation. The incidence of crime, alcohol addiction, drug abuse, and antisocial personality disorder in the early adulthood is 5 to 10 times that of ordinary people.

female. Because of their delicate thoughts, women think more than men, and they have more troubles, especially women who are emotional, overly accommodating, worrying, and overly dependent. Compared with men, they are more prone to depression, neurasthenia, rickets, menopause syndrome and anxiety.

The elderly. In old age, human organs begin to age, function declines, and various physical diseases appear one after another, leading to the elderly prone to various mental and psychological disorders. The most common are elderly depression and other disorders, including delirium and dementia in old age. , Post-traumatic stress disorder, sleep disorders in the elderly. Among elderly people over 65 years of age living in the community, the prevalence of major depression is 1% to 5%, and the prevalence of elderly people aged 70 to 85 years and over doubles. Depressive symptoms of the elderly often occur after chronic physical illness, cognitive impairment and dysfunction, and there is a high risk of suicide, causing great suffering to patients and families.

People who do nt like change have high happiness

A new study by American scientists is a reminder for those who like to think about the future and seek new changes-those who expect to maintain the status quo in the next 10 years and do not like changes, their happiness in life will be stronger.

Dr. Joseph Reeve of the University of California, Los Angeles and his research team conducted a 10-year follow-up survey of 4,963 participants. At the beginning of the study, the researchers asked the participants to predict their changes in status, wealth, health, etc. over the next 10 years, and assessed the life satisfaction of the participants 10 years later. The analysis found that the participants who estimated that they had not changed much had the highest happiness index after 10 years; and those who expected to get better or worse within 10 years would have reduced life satisfaction. The findings are published in the American Journal of Social Psychology and Personality.

Dr. Leif said that he is good at perceiving the similarity between "future self" and "present self", which promotes people's delayed gratification (referring to the choice orientation of giving up instant gratification for more valuable long-term results, and showing in the waiting period Self-control), which helps with long-term life planning and active efforts, including planned savings and a focus on your own health. Of course, if people can make some optimistic predictions about self-cultivation in the future (such as "there will be more compassion and wisdom in the future"), then they will also feel happier.

Exercise is the "stimulant" of mood

Ma Jianwen, a national second-level psychological counselor and director of the Guangdong Aijia Psychological Institute, said that neuroscience research shows that exercise can stimulate the secretion of a chemical substance in the brain, endorphin, which can make people physically and mentally relaxed and happy. In the state. Endorphins, also known as andorphins, are morphine-like hormones secreted by the brain. The reason why it is called "endorphine" refers to the morphine-like substance produced in the body. It can produce the same analgesic and euphoric effects as morphine and opiates, which is equivalent to natural analgesics. Functionally, in addition to relieving pain, endorphin can also regulate bad moods, make people happy physically and mentally, and resist sorrow; it can also improve insomnia; mobilize the neuroendocrine system to improve immunity; invigorate the spirit, stimulate creativity and improve work effectiveness. Many people are unwilling to move when they are in a bad mood, but lying down and thinking about it will make your mood worse. It is recommended to move when you are in a bad state.

How much exercise is appropriate? Can walking after meals be effective? In fact, not all sports can produce this effect, and moderate to upper-intensity exercise can stimulate endorphin secretion, such as mountaineering, basketball, badminton, running, etc., can persist for more than 30 minutes. From this perspective, walking after a meal may be more to promote digestion. If you want to improve your mood, you need to arrange a more intense exercise. But exercise is not as much as possible. Some studies have shown that excessively intensive and high-intensity exercise will lead to more anxiety and higher nervousness. It is recommended that the frequency of exercise once every two days is appropriate, and each exercise should not exceed 90 minutes. People who previously lacked exercise or were not suitable for high-intensity exercise can choose to walk at a rapid pace, from 15 minutes a day, to 20 minutes, half an hour after a week, and gradually, let the body slowly adapt until the degree of sweat .

Ma Jianwen suggested. Even if there are no emotional and psychological problems, you should develop a habit of exercise. In our daily work and life, we all have big and small stresses. The impact of these stresses on our mental state is potentially difficult to detect. Regular exercise can help us release the negative emotions that are accumulated every day, and promptly guide.

Psychological pressure to deal with these tricks

Once you find a psychological problem, you can't "do it by doing nothing" and just endure it. You need to respond positively. Generally speaking, when you have psychological discomfort, you can first adjust yourself through the following methods.

Face stress correctly. When you encounter setbacks, divert your attention, temporarily set aside your troubles, and do what you like first. When you're calm, think again about how to solve your problems.

Adapt to society in a unique way. Everyone has their own way of living, you have your wonderful, I have my pride. The foothold is different, and the flash point is also different. Dare to adapt to society in your own unique way, take your own path, and do your own thing.

Learn to vent. When unsatisfactory and unsatisfactory, you can use sports, entertainment, talk to friends to vent unpleasant emotions, and do not suppress negative emotions.

Communicate with people in a positive way. Change your attitude towards others, treat others with kindness, don't compete with others everywhere, don't guess others at will, learn to compromise when necessary, and don't expect too much of others.

Once you feel that your psychological pressure is too great and self-adjustment is ineffective, you should actively seek professional help.

When we are facing anxiety and stress, there are actually many ways to solve it, such as deep breathing, meditation, and talking to others. Learn to let go, learn to vent, and add a little light to our lives to make our lives a little happier. a little bit.

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