7 Tips How to Fight Anxiety

焦虑是一个不断的斗争。你需要控制它以获得愉快的生活。，这意味着你需要尽可能地对抗焦虑，所以它不会让你压倒你，导致你失去伟大的经历。

But you have to be careful. The truth is that the act of fighting anxiety takes great energy and can bring more stress. One of the biggest problems for those that have stress in the workplace is that they try to battle their anxiety every day, and it forces them to focus on their anxieties too much, creating more stress. Below are several tips and tools for reducing anxiety in ways that shouldn’t bring about additional stress.

Long-term Relief From Anxiety

You don't want to keep battling anxiety forever. As hard as it may be to do, you need to commit to a long term strategy for managing anxiety so it doesn’t continue to keep reemerging in your life.

如何预防焦虑

Your goal is to develop a set of tools that help you cope with anxiety both before and after you're suffering. You can also use these tools to provide you with much-needed relaxation, rather than make your anxiety worse. Consider the following tips and strategies for preventing anxiety:

Tip 1: Exercise Often

这是重复一次又一次交货多么重要ercise is for your mental health, and it simply cannot be emphasized enough. Regular physical exertion is one of the most powerful tools available for fighting anxiety, and if you aren't at least considering it then you're not doing what it takes to be anxiety free.

Exercise has been found to stimulate the production of calming neurochemicals such as endorphins and reduces levels of cortisol (the “stress hormone”) burns away stress hormones. This is associated with a reduction in anxiety symptoms. It is probably the single most important thing you can do to fight anxiety.

Tip 2: Re-Learn Breathing

Most people don't realize this, but anxiety can actually alter the way you breathe. Those with anxiety tend to take faster breaths, often taking in more oxygen than they need. This is called "hyperventilation" and it's responsible for many of the physical symptoms of anxiety attacks.

你可以重新训练你的身体以更健康的方式呼吸。这并不容易，但是每天花费10分钟呼吸得多慢得多，深呼吸深入腹部可以让你的身体变成更好的习惯。此外，如果您觉得有一些过度通气的症状，减慢呼吸以减少这些症状的严重程度。

Tip 3: Avoid Over-thinking

Normally, when it comes to stress, some alone time can be very helpful. But for those with daily, persistent anxiety, too much time alone with your own thoughts may cause problems of its own. Remember that anxiety has the potential to alter thought patterns. So if you have anxiety, your thoughts are more prone to being to being negative and fearful, often focusing on worst-case scenarios or thoughts of lacking control. This can lead to further stress and anxiety.

If you tend to get stuck in anxious thinking, it can help to plan to keep your mind occupied. It’s still important to have time to rest and relax, but scheduled activities (healthy activities, of course - not partying, which we'll discuss in a bit) and commitments can provide a distraction from focusing on your anxieties, giving them less space to grow.

Tip 4: Avoid Crutches

We mentioned that you should avoid the partying lifestyle to prevent anxiety, and it's important that you do your best to avoid crutches that could exacerbate your anxiety further.

拐杖是一种在短期内减少焦虑的策略。但是，一旦您停止使用该策略，焦虑率回归。通过这种方式，您不会学会长期应对。饮酒和使用休闲药物通常可以减少焦虑，但可能会掩盖潜在的问题。它们也有额外的负面副作用，而不是为焦虑造成焦虑。

Even a seemingly “healthy” behavior could become a crutch if you rely on it too heavily and it stops you from learning to cope on your own. For example, always relying on a partner to relieve your anxiety when going out may work, but doesn’t teach you how to manage anxiety if they’re not around.

Tip 5: Evaluate Your Diet

The idea that diet plays a key role in anxiety is overblown. A person can develop anxiety with or without a healthy diet, and there are no foods that will “cure” anxiety as though they are like medication.

但仍然有利于改变你的饮食。营养和水合（通过饮用水）高的尸体往往有更好的睡眠，经历更少的不适，并帮助一个人获得更好的能量来应对焦虑。

在壁边，有一些自然工具可以用来对抗焦虑。例如，像Kava这样的草药补充剂可以根据需要进行，只要您与非药物治疗结合使用，您不应该根据它们开始。亚博彩票网址

同样的,你可能会发现,你的焦虑症状dissipate with other natural tools as well. You may benefit from magnesium supplements, for example, because magnesium is depleted during times of stress, and magnesium deficiency can lead to some very upsetting symptoms and difficulty controlling anxiety.

There are plenty of natural and healthy options to try, and you should consider talking to your doctor about them as a way to assist in your stress reduction techniques.

Tip 6: Symptom Trigger Control

数百万人遭受焦虑发作。这些攻击通常被其他焦虑症状引发，并且级联，直到它们以纯粹的纯粹的厄运感到大约10分钟。焦虑症是体验中最紧张和最有压力和令人沮丧的事件之一，使其很难克服焦虑。

阻止焦虑症攻击需要时间和努力，而不是你可以简单地战斗的东西。事实上，你认为尝试控制攻击的越多，你通常会担心一个人。这甚至可能会让你更有可能发生攻击。这是试图打击恐慌攻击的渔获-22。yabo国际娱乐

您可以做的是控制触发器的影响，这意味着您需要习惯每个症状，以便他们不会触发恐慌。yabo国际娱乐如果您跟踪您的焦虑，您可能能够识别一些常规触发点。你可以用它所谓的“暴露治疗”来做这件事。最好在专家的存在下做到这一点，但它也是您可以在自己的家中舒适的舒适。让我们举个例子，假设当你开始感到头晕时触发的极度焦虑。

• Learn a relaxation strategy that works for you, like deep breathing. Practice this so it becomes more and more automatic.
• Find a safe way of deliberately making yourself feel a little dizzy. You could spin around in a chair for a short period of time.
• Get up - if you feel anxiety, use your strategy and wait until you calm down. You will find that the anxiety cannot stay at a high level for a long time and starts to reduce.
• 再次在椅子上旋转。
• Get up - if you feel anxiety, wait until you calm down.
• 再次在椅子上旋转。

Over time, you'll get so used to feeling dizzy and seeing that nothing terrible happens, that it won't cause as much fear. You can then try it in other styles and intensities too, such as spinning in a circle, or spinning in a chair in a public place. The more you're used to the symptom, the less likely it will trigger anxiety.

You can do this for any and all symptoms you experience. If you hyperventilate often, try hyperventilating on purpose. If you get panic attacks in certain locations, go to those locations always and often. As soon as the activity gets bored and tiresome, keep doing it, and eventually your anxiety won't be triggered at all.

Tip 7: Practice Relaxation Exercises

If you've ever sought out help for anxiety in the past, then you've no doubt come across relaxation strategies like visualization, deep breathing, progressive muscle relaxation and others. You may have even tried them, and if you have, you probably didn't experience that much success.

That's because what these people don't tell you is that it can take a long time to feel the benefit. Part of the reason for this is because in the beginning, all you're doing is thinking about how to do them correctly and whether or not they'll work. Your mind gets caught up in analysing rather than actually relaxing.

如果你在考虑太多，我们再次又希望对抗焦虑的时间和时间。因此，当您开始任何放松练习时，您正在考虑如何让您感觉和它所做的事情，以及您是否正确地做到了，以及感觉多么荒谬，依此类推。在尝试新的东西时，这是自然的。你只不过是思考，因为放松的运动并不是你的自然。

For it to be effective, you have to keep doing it and expect little results until the exercise itself becomes both boring and second nature. As soon as you're able to perform the relaxation exercise without thinking about it or focusing on each individual part, that's when it should start working for you.

Finding Ways to Fight Anxiety

All of these strategies can be effective for those that want to learn how to fight anxiety. They each address specific issues that many of those with anxiety face, and integrating them into your life is a great way to reduce the effects on anxiety on your overall satisfaction.

但战斗焦虑还不够。你需要赢得战争。为此，您需要准备好并愿意承诺成功的待遇选项，以便能够达到驱使焦虑的核心，并且已被证明可以减少经常遭受它的人的焦虑。