Self-training and self-treatment of anxiety disorder

Self-training and self-treatment of anxiety disorder

What is self-training, a new way of self-treatment? (2) Self-training plan.

It took me 25 years of medical experience to write this book. Not because I am particularly slow or lazy (I am definitely not lazy), but because anxiety and depression often appear in a deceptive appearance, and it really takes a long time to see clearly. One of the reasons why I am so deceptive is that I am short-sighted in psychology. Like many other experts, what I have learned tells me that treatment is a relatively passive process, which requires a comprehensive understanding and analysis of the patient's past, and this process often makes people feel very painful. The basic principle of psychotherapy is that if you don't understand the underlying causes of patients, there is no treatment at all.

After breaking the rules of such traditional thinking mode and starting to act according to my own consciousness, I began to look at the problem from a new angle. I found that anxiety and depression are not mysterious diseases, but people's ideas are misguided or flawed, and such feelings often erode you quickly. Interestingly, only by understanding the nature of these misconceptions can you really understand what anxiety and depression are all about. Just like guessing a riddle, as long as you see the key words in the riddle, the answer will be solved. No matter how irrationally you think your symptoms are different, you will eventually realize it. This understanding is the catalyst for me to introduce new therapies. I use this method to guide patients and teach them how to feel better (I don't like the name "patient", but I don't like the name "client" even more, so I will still use the word "patient" throughout the book). I call this new therapy "self-training" (emphasizing "self")

Before explaining the specific origin of my plan, let's look at some common misunderstandings about anxiety and depression. Everyone will be a little anxious or depressed for a while, which is very common in life. In life, it is inevitable to be nervous because of being late for an appointment, or depressed because of an argument with a friend. Contrary to popular belief, it is not the challenges brought by life (or because of our own genes) that lead to clinical anxiety or depression (which I will talk about in later chapters), but the reactions we make when facing challenges that lead to our anxiety or depression. When there are problems in life, because of unnecessary doubts, fears and negative emotions, insecurity will increase, such as facing tax inspection, not having a chance to raise salary, quarreling with your spouse and so on. At this time, your emotions are not controlled by facts, but by assumptions, which are all caused by insecurity. You can't help thinking, "I won't succeed!" " Or "I can't handle it!"

As Shakespeare said, "the fault lies not in fate, but in ourselves." It is not life that deceives us and makes us succumb to life. What affects our own life is our own interpretation and reaction to life. When insecurity takes over your life, it's like the friction between two sandpapers. This kind of psychological friction will undoubtedly make you collapse, just like sandpaper rubbing wood. Of course, it will also produce clinical symptoms such as anxiety, panic and depression.

intuition

As a psychologist, I value my intuition most. Intuition is an ability. As Jung once said, it is an ability to foresee things before they happen. Intuition and intelligence are just the opposite, it is not easy to do it deliberately, but it is unexpected. In psychology, keen intuition is as important as an astronomer's telescope. With a telescope, we can see that the surface of the moon is as rugged as a crater, but intuitively, we can find The Secret Behind hidden in anxiety and depression.

After my thoughts on anxiety and depression became clear, I found that I treated patients differently. I no longer use traditional passive methods to treat patients, but use a positive and more energetic attitude to face them. I didn't mean to, I just acted on my intuition. For example, in the face of depressed patients, I feel that they are losing some vital vitality, so they can't cope with their own difficulties. So I set an example for patients with my energy, optimism and enthusiasm, and let them understand that such an attitude can cope with negativity, depression and inertia. Basically, if I observe what my patients lack, I will create something for them.

For those with anxiety disorders, I also follow my instincts. Facing them, I became a voice of comfort, encouragement and persuasion. I constantly urge them to summon up courage, take risks and face the worries and fears in life. People who are prone to anxiety are generally people who think too much. They must learn to overcome their doubts and have the courage to believe in themselves and life.

Anxiety and depression are weeds that grow on unsafe fertile soil. To cope with the strong sense of insecurity in life, we should not only have a "I can" attitude, but also challenge anxiety and depression.

Are you anxious today? What is "anxiety disorder"

Anxiety is people's normal psychological response to some special stimuli in the situation, but everyone experiences it for different lengths or degrees. Only when the causes of anxiety do not exist or are not obvious, the symptoms of anxiety are prominent and other symptoms are not prominent, and the duration and degree of anxiety exceed a certain range, thus affecting normal life, study and work, can we think that we have anxiety disorder.

Anxiety disorder, also known as anxiety neurosis, is the most common neurosis, manifested as anxious emotional experience. It can be divided into chronic anxiety (generalized anxiety) and acute anxiety attack (panic disorder). The main manifestations are: anxiety without a clear objective object, fidgeting, autonomic symptoms (palpitation, shaking hands, sweating, frequent urination, etc. ).

Pay special attention to distinguish between normal anxiety. If the severity of anxiety is obviously inconsistent with objective facts or situations, or lasts too long, it may be pathological anxiety.

Four Common Anxiety Disorders

I have sorted out the following four common anxiety disorders for everyone:

1. Occupational anxiety

An emergency project, a crisis management, a promotion exam, a choice of professional life values, nervousness, fear, chest tightness, sweating, suffocation, fear of going to work, inefficiency, work distraction, inexplicable worry about their future development, the above symptoms appear, be alert to workplace anxiety.

2. Social anxiety

When interacting with people, people who are uncomfortable, unnatural, nervous or even afraid will be afraid of eye contact, public places and parties. At the thought of facing the group, they will be nervous, even sometimes lose sleep, worry about the situation they will face, and then avoid activities.

3. Test anxiety

Wondering why some students surpass themselves no matter how hard they try. Afraid of failing the exam before the exam, flustered and even want to give up the exam? Near the exam period, you are too nervous and anxious to concentrate on reviewing? Can't overcome his inexplicable flustered experience?

4. Physical anxiety

Unexplained panic, chest tightness, high blood pressure, shortness of breath, fidgeting and even a sense of dying, suspicion that you are suffering from or about to suffer from a certain disease but can not be diagnosed, resulting in lingering fear and anxiety.

Do you have any "tricks" for the above four "anxiety disorders"? If anxiety has affected normal life, we should be vigilant and go to a regular hospital for examination and treatment in time.

Is crying for no reason the cause of anxiety? The early symptoms of focal disorder mainly include:

(1) Emotional changes:

The most prominent symptom of the patient is persistent depression, which is characterized by gloomy expression, listlessness, lethargy, easy tears and crying. Patients often use words such as unhappy, bleak, dull, empty, lonely and separated from others like a wall to describe their feelings. Patients often feel depressed and depressed, and often lose their temper because of trivial matters.

For a long time, I was depressed most of the time. Even if the mood improves for a few days or 1 ~ 2 weeks, it will soon fall into depression. Despite this, the degree of depression of patients is generally not serious, and emotional reactions still exist. A few humorous epigrams can make them laugh through tears. A light conversation can temporarily improve his mood. Patients can be aware of their own emotional abnormalities, but they often blame others or the environment.

(2) Cognitive changes:

Patients lack interest in daily activities, are unhappy with all kinds of entertainment or pleasant things, and often feel inferior, blame themselves and feel guilty. I often feel that my brain is slow and it is difficult to think. When things happen, I always think the worst, lose confidence in life, think my future is bleak and hopeless, feel that life is meaningless, and even try to commit suicide.

(3) Changes in will and behavior:

The patient's will activity is reduced and it is difficult to concentrate on his work. Although they may have lofty ideals and ambitions, they seldom do it in a down-to-earth manner. They want to socialize, but lack the courage and confidence to socialize. Patients are passive and over-dependent, and the psychological crux lies in their unwillingness to take responsibility. Generally speaking, depressive neurosis rarely commits suicide, but some patients feel empty and bored and claim to want to die.

(4) Physical symptoms:

About 80% of cases mainly seek help from doctors with physical symptoms such as insomnia, headache, body pain, dizziness, dizziness and tinnitus. These symptoms often give people a changeable feeling, and some symptoms can exist for a long time, but there is no obvious aggravation or relief. Most of these symptoms will disappear with the release of depression.

I warmly remind the psychological channel: through the above introduction, I believe that everyone has understood the early symptoms of anxiety patients, and both the mental level and the physical level reflect obvious abnormalities. If we don't pay attention to them, they may develop to a very serious degree, so early treatment is necessary.

Methods of adjusting anxiety of office workers before National Day; Newcomers in the workplace are busy working overtime.

Blair, who studied film and television production, was entrusted by his mother to work in an advertising company after graduating from 20 12. Compared with those students with different majors, Blair likes this major and can enter a formal enterprise, not to mention how superior she is. However, less than three months after he went to work, Blair was a little at a loss. Although he is a professional counterpart, he doesn't understand many operational skills, so he is always embarrassed to ask others. Seeing that the Spring Festival is approaching, the company's task will come down, and a company's product promotion plan must be passed before the festival. Blair joined the league to cooperate with the work, including running errands and editing. It takes more than ten hours from day to night. In addition, everyone else in the department is busy with business, and Blair is responsible for the annual meeting process, cross talk and PPT. In a few days, he felt double when he saw something.

Although I have been working for half a year, the taste of going to work is really hard. In the last two months, Blair got up in the morning with a headache and a stomachache and entered the company. Anxiety wrapped around him like a cold python, which made him miserable, but he couldn't tell. A college student who loves to talk and laugh is now doing things without saying a word all day.

The new supervisor is under great pressure.

Tan Lingling, who is lively and lovely, is depressed after receiving a text message from her old colleague. A few years ago, this girl who graduated from a private university was lucky enough to enter a large state-owned enterprise. But behind this luck is endless pressure. It is not easy to be told by parents to work hard every day. The discussion between colleagues, father is the leader, background is the boss, graduated from a prestigious school, so that pressure keeps pouring into her heart.

She was promoted last year, but she was more nervous than excited. Tan Xiao always thinks privately that he has no background, education and qualifications. Will he get support for managing others? Opportunities in others' eyes, but she did not dare to take, did not dare to push, tangled to be utterly confused. With such complicated emotions, Tan Xiao was bent on doing a good job after taking office. As the end of the year approached, Tan Xiao saw that the task of her department was hopeless, and team members began to complain in her long-suppressed management atmosphere. The girl finally couldn't bear it, and fell in front of the holiday she thought could release the pressure.

Regulate emotions and relieve stress

Xiaolin has been very angry recently. The statistics she processed were wrong continuously. Although the error is not big, it is time-consuming and laborious to rework the statistical work. The first day I reworked until midnight, the next day I found the mistake, and then I reworked until midnight, which exhausted her. The middle-aged mother cried and said, "I don't want to do this either, but I don't know why." When I entered the office, I was flustered and watched the computer beat too fast. " This is a typical anxiety symptom. Kobayashi felt a lot of pressure on a lot of statistical work before the Spring Festival. In addition, the new leader's requirements are different, the new system is not easy to use, and the pressure brought by continuous mistakes makes her on the verge of collapse.

Facing the more and more common anxiety in the workplace, we have to reflect that people can't escape the pressure in the workplace, but how to manage the pressure, how to adjust the mood, and how to become the driver of the mood without being controlled by it? Emotion is not a wild horse. Managing emotions, reducing and avoiding stress is a top priority for people in the workplace and enterprises.

Workplace anxiety is no longer the theme in movies, but a problem that everyone in the workplace has to face. Timely, correct and scientific workplace stress relief is imminent. At present, it is the direction for society, enterprises and individuals to set up workplace psychological counseling service centers, enterprises to set up psychological counseling rooms, and large enterprises to set up psychological auxiliary classrooms, pay regular attention to employees' psychology, and teach people in the workplace emotional transfer and stress management methods.

Tips for relieving psychological stress and avoiding workplace depression 1. Regular self-examination: refer to the typical symptoms of anxiety disorder and conduct self-examination. When obvious symptoms are found, quickly adjust the pace of work, arrange vacations in time, and communicate with psychological counselors in time.

2. Tips for improvement: People who are easily emotional should pay attention to telling themselves to handle it calmly through tips and transfers in the workplace. When the mood fluctuates, you should take the initiative to adjust or ask for help from others to ensure timely adjustment to a mild state.

3. adapt to the environment: people can't be enemies of the environment. When they enter a workplace environment, strive to improve themselves and integrate into the environment as soon as possible. Blindly criticizing environmental problems and refusing to integrate with the environment for a long time are important factors leading to psychological problems.

4. Help relieve stress: adjust your mood through small environment layout, listen to your favorite music, post some pictures to relax your mood, set up a screen saver of green natural scenery, and participate in some social activities, so as to relieve your mood and stress.

5. Establish communication: Establishing interpersonal network in the workplace is the best way to relieve stress. When your interpersonal circle is wide and your discourse channels are rich, the pressure will naturally be released and anxiety will slowly leave us.

Six secrets for modern people to overcome psychological anxiety 1, and remain optimistic.

Full confidence in ourselves will enable us to overcome all kinds of difficulties, thus resolving psychological anxiety. When you lack self-confidence, you might as well hint at yourself.

2, relaxation methods

Anxiety can make people feel flustered, tense muscles, trembling and other adverse reactions. Physical relaxation can alleviate these discomforts and anxiety. The relaxation of the body can be achieved through deep breathing, which helps to make the tension disappear and thus overcome anxiety.

3, pour out method

Relaxation is a good way to solve psychological anxiety, and we can express our inner thoughts through conversation. Let the person you talk to become your supporter, help you tide over the difficulties and stay away from anxiety.

Step 4 divert attention

If you are upset recently, you can relax your body and mind by diverting your attention and temporarily relieve your psychological pressure. You can distract yourself by listening to music and walking outdoors.

5. Adaptation methods

Facing people with anxiety bravely is the best way to overcome anxiety. Anxious people break down a fearful situation into several small goals step by step, and then they can gradually adapt to this situation and stop worrying about it in the future.

6. Pay attention to rest

More rest can relax the body and mind and reduce psychological anxiety. Therefore, we should pay attention to ensuring adequate sleep. Taking a hot bath before going to bed is more conducive to the quality of sleep.

The above are the tips for modern people to overcome psychological anxiety. I hope everyone will stick to it. Patients with psychological anxiety should make psychological adjustment and relax in time, so as to reduce psychological anxiety and avoid the aggravation of mental illness.

What should I do if I am upset? What is "psychological irritability"? In fact, generally speaking, it is easy to be irritable and irritable, and you want to get angry at a little thing. And I always get angry for reasons I don't know, no matter how hard I try, I can't control it. Don't bother me ... it seems that irritability has become a part of my life and work. Some people call this situation habitual irritability. In fact, irritability is a normal emotional response. Occasionally, there is no need to worry too much. But if you do this every day, it will inevitably affect work efficiency.

So what about being upset? Here are some useful ways to solve "psychological irritability".

1, psychological suggestion method:

Hint is a psychological phenomenon, which can be divided into positive hint and negative hint. When you are in a bad mood, if you take negative hints to yourself, it will only make things worse and make you more irritable. At this time, you should give yourself positive hints and tell yourself that this is a normal phenomenon, and the dark clouds will always disperse. At the same time, we should also recall some beautiful scenes and proud things we have experienced before to relieve psychological pressure.

2, the target transfer method:

If you are upset about something or someone and can't concentrate, don't force yourself. The most important thing at this time is to relax and do something that won't consume your brain to pass the time. You might as well listen to music and watch TV. Only when your mood is relieved and relaxed can you have the energy to do what you should and want to do.

3, the idea exchange method:

Psychological research shows that everyone has the desire and need to communicate with others. Some people don't want others to know their worries, whether they are happy or sad, and they don't want to tell their psychological feelings. This will not only help solve the problem, but also aggravate their irritability, which may cause psychological obstacles over time. The right thing to do is to find a bosom friend to talk about your sufferings and tell your true feelings. After that, I can often feel that my anxiety can be eliminated.

4, sports release method:

If the first three methods are "psychotherapy", then this one is "material therapy" to eliminate irritability by consuming physical energy. When you are upset, you might as well run a few laps on the playground, play a game and sweat, and your mood will naturally relax.

There are so many reasons for being upset that it is impossible to investigate them one by one. How to solve "psychological irritability"? The key is still in your own efforts. As long as you really want to solve this problem and then find the right way, there is no problem that can't be solved at all. However, for people who have been upset all the year round, it is recommended to consult professionals or explore some more suitable relief methods.

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