三个提示，以阻止恐慌和焦虑yabo国际娱乐

Millions of people struggle with anxiety every day. Overcoming anxiety is something that takes serious commitment. Most people want to stop panic attacks and anxiety overnight, but your anxiety has been forged through years of experiences, biology, and your own personality. You can't simply turn that off on a whim.

But that doesn't mean there aren't tools that can control your anxiety considerably, and in some cases you may find that these techniques make your anxiety far more manageable. The following are three simple but important things to try to fight anxiety.

Never Accept Failure

It's important to remember that everyone can manage their anxiety. There are few one size fits all approaches to combating your anxiety symptoms. Commit to a method that you're willing to try, and if it doesn't work, move on to the next one.

By choosing a symptoms-based treatment that looks at the specific anxiety problem you experience and recommends a follow up treatment, you'll increase your chances of success.

快速焦虑的方法

请记住，很少有人可以在一天内治愈焦虑。治疗焦虑是一个过程，即使有最好的焦虑治疗，你不应该指望达到很长一段时间。亚博彩票网址但是有策略可以尝试加速过程和/或减少你的焦虑。

They include:

1.运动（跑步）

Regular exercise and physical activity is a key priority. As long as you're healthy enough for physical activity, regular, daily jogging should be your number one treatment choice.

It may sound silly, but the reality is that your physical energy contributes to anxiety in a host of ways:

Unused energy can become anxiety and actually create anxious thoughts.
Unused muscles may become tense and cause more anxiety symptoms.
那些不锻炼的人更容易出于激素波动和营养差。

那些不锻炼的人之间存在高的相关性和那些经历焦虑的人。此外，除了慢跑和运动的健康组件之外，还有额外的福利。这些包括：

Endorphins在运动期间，身体释放了神经递质，旨在使运动更容易，更痛苦，如内啡肽。内啡肽也在放松中发挥重要作用。通过锻炼，您的思维和身体将更加放松一次。
CortisolCortisol is a hormone released during times of stress, and it's responsible for many of the symptoms associated with anxiety. Running burns away excess cortisol, causing fewer anxiety symptoms and less long term damage from cortisol release.
Overall HealthRunning also improves every component of overall health. It teaches your heart and lungs to breathe more efficiently. It regulates hormones and improves muscle strength. It keeps your body a type of health that prevents excess stress.

Some studies have shown that regular jogging may be as powerful or more powerful than some of the world's most well-known anxiety medications, all without any side effects. It's something you should already be doing regularly for your own health, and is an absolute must if you suffer from anxiety.

2.恢复呼吸

Another issue that often contributes to both anxiety and panic attacks is poor breathing. Many people with anxiety suffer from hyperventilation problems. Anxiety and stress often cause the faster breathing. It may also cause you to focus on breathing to an unhealthy degree.

过度通气是因为由于呼吸习惯不良而呼吸过多的二氧化碳，并且在太多氧气中呼吸。过度通气也有趣，因为它让您觉得自己没有足够的氧气，导致您更深入地呼吸。不幸的是，这只会使焦虑和恐慌的攻击症状更糟糕。yabo国际娱乐

这就是为什么你应该经过呼吸重新训练。你可以通过深呼吸的练习来做到这一点，就像在瑜伽期间学到的那些。目标是大大减慢呼吸。一种方法包括：

通过你的鼻子呼吸5秒钟。
Hold for 2 seconds.
Breathe out through your mouth for 7 seconds.

There are other types of breathing exercises you can try as well if you'd prefer something more interesting. Performing these exercises for 15 to 30 minutes every day can re-train your body to breathe in a way that prevents hyperventilation, and thus reduces some of the symptoms of anxiety.

3.膳食调整

饮食可以影响你的焦虑水平，虽然不像很多人相信。切出油，反式脂肪，酒精和大量的咖啡因都很重要。所有这些都使焦虑症状更糟糕，而且你吃的更健康更有可能在焦虑症状越来越容易发生。您的身份更健康，对所有心理健康需求越好。

But your diet rarely causes anxiety on its own, unless you're low on some very important vitamins and minerals. Check your diet to see if you could be lacking in any of the following vitamins:

Magnesium
维生素B12
维生素B1
Vitamin D

所有这些维生素的缺乏可能导致焦虑症状。例如，镁在美国缺乏超过25％的饮食。添加镁补充剂或食物可能是非常有利的。

You should also make sure that you're drinking enough water. Dehydration can cause significant anxiety and lead to worse anxiety symptoms.

While most people's diets don't cause anxiety, they can easily contribute to it. Make sure that you're eating foods that are rich in the vitamins and minerals you need, and your anxiety may become far more manageable.