Anxiety refers to worrying too much about one thing and feeling anxious. With the rapid development of social rhythm, the number of anxiety patients is increasing. The following is how to treat anxiety, welcome to read!

How to treat anxiety disorder? 1 suggestion therapy

Self-confidence is a necessary prerequisite for treating adolescent anxiety. Anxiety patients should imply that they should establish self-confidence, know themselves correctly, believe that they have the ability to deal with emergencies and complete all the work, and firmly believe that anxiety can be completely eliminated through treatment. By hinting, every more confidence the patient has, the degree of anxiety will decrease, and in turn, he will become more confident. This virtuous circle will help you get rid of anxiety.

Control respiration

When anxiety attacks, the patient's shortness of breath will lead to the reduction of carbon dioxide, which will further aggravate physical symptoms, such as dizziness and tingling in limbs. For patients who haven't had breathing training, the simple method is to put a paper bag (not a plastic bag) tightly around their nose and mouth with both hands and take a deep breath 10 times.

Self-psychological adjustment

The main purpose of self-psychological adjustment is to relax patients' nervous nerves. You can listen to some soothing music, take a deep breath in a comfortable posture, close your eyes, imagine yourself in a vast grassland or a warm seaside, with fresh air, relax your muscles and think about things that make you happy. Or do some massage, such as the head, gently massage the scalp with your fingers like combing your hair, and massage some specific acupoints if possible, such as Neiguan, Quchi, Zusanli and Yongquan.

Create a good environment

For the treatment of anxiety patients, a good environment is needed. If there are such patients at home, the first thing we should do is to understand that the patients' performance is caused by the disease, and they are unwilling to do so themselves. Try to help them relax. Many times, don't tell them what to do, just feel their feelings at that time, because they all know what to do, but they just can't. It will be the greatest help to them if we can provide some help instead of increasing their tension.

Sports and daily life

Exercise and daily life should be as regular as possible, eating and sleeping should have a fixed time as far as possible, and a certain amount of outdoor activities can be guaranteed every day. Don't be too aggressive, just stick to it for a long time.

Appropriate exercise

Patients can generally use appropriate exercise to relax their muscles. The general process is concentration-muscle tension-keeping tension-releasing tension-muscle relaxation. At this point, the body process is static and not controlled by some hazy consciousness.

Divert attention

When there is anxiety and restlessness, patients may wish to put down their work, divert their attention and do something that can relax their mood. Don't come to work until your mood returns to normal.

How to treat anxiety The second article How do children face exam anxiety correctly?

Examination anxiety is a psychological problem caused by great examination pressure. Students' nervousness, impatience, sudden blank mind, dizziness and other signs in the face of exams may all be manifestations of anxiety. Short review time is more likely to produce stress and anxiety. Therefore, parents, teachers and students should be aware of exam anxiety, find signs of anxiety in time, and take correct countermeasures.

Six causes of exam anxiety

1, there is a lot of pressure at home

The most important anxiety comes from interpersonal relationships. The so-called exam anxiety is actually mainly the anxiety of children about their relationship with their parents. They are not worried about the exam, but they are worried that they will not be approved by their parents. If parents provide them with a rock-solid relationship and tell their children that no matter what you are, we will always love you and recognize you, then their anxiety will be greatly alleviated.

Students who have already suffered from exam anxiety are not cold in a day, and about half of them are caused by long-term pressure from their families. More than half of anxious candidates are under great family pressure, and reprimands such as "You can't find a job if you don't study hard" and "How to deserve parents' care and education" in daily life have increased students' inner burden.

Parents in rural areas regard going to college as their children's way out, and parents in cities also hope that their children can find good jobs through good universities. This kind of "ambitious" mood makes many children be beaten and scolded once their exam results are not ideal, which brings not only anxiety but also fear to children. In addition, due to the pressure of the enrollment rate, teachers also adopt various methods to stimulate students' attention to the exam, such as criticizing poor students in public and publicizing students' exam results. However, this practice has hurt students' self-esteem invisibly and increased their chips for students with exam anxiety.

2, always tense environment.

Parents' nervousness about exams will also affect their children's mood. Excessive "care" and constant "reminders" may affect their mood. Teachers usually arrange students' homework and exams too tightly and put forward too high requirements, which intensifies students' fear of exams.

In addition, the serious test atmosphere will also affect students' test mood. Some students were in good condition before the exam, but once they walked into the silent examination room and saw the serious invigilator, their hearts thumped. In addition, during the examination, some students are very sensitive to the examination room environment. When other candidates turn over papers, write hard when answering questions, or even hand in papers in advance, these students will be in a state of high tension and anxiety, their brains will be temporarily short-circuited, and even their hands will tremble, so they can't continue to answer questions.

3, excessive fatigue before the exam

As we all know, it is very important to have a rest before the exam. It can not only relieve the fatigue of candidates, but also effectively reduce the anxiety before the exam. However, due to the pressure of the exam, many candidates choose to burn the midnight oil before the exam. This "continuous rotation" review method can not only consolidate their knowledge, but also seriously damage their health, leading to drowsiness and exhaustion on the day of the exam. Once you encounter a problem, you may vomit or even faint on the spot. This will undoubtedly increase students' test anxiety.

4. Lack of self-confidence.

Most students who suffer from exam anxiety often attribute their failures to their incompetence, stupidity, etc., which affects their self-confidence, and then leads to anxiety, forming a vicious circle over time.

Experts believe that self-confidence in exams has a lot to do with families and teachers, which mostly occurs in childhood and is the result of interaction with parents. Parents' negative evaluation is the main reason for children's test anxiety. Children internalize the negative or compulsory information given by their parents, thus thinking that they are incompetent and stupid.

In addition, the inability to arrange their own learning activities correctly is also one of the reasons why students are not confident. Students who are prone to test anxiety generally don't have good learning ability, can't understand and consolidate what they usually learn in time, and naturally feel anxious when the exam approaches.

5. Expect too much from the exam.

Every student wants to get good grades in the exam, but some people's expectations are too high, which is difficult to achieve on their own. The theory of achievement goal tells us that individuals with different abilities express the pursuit of high ability as the goal of their own behavior, and completing tasks is only a means to express their ability. When a student realizes that his ability can't reach the expected height, he will have anxiety. In the current exam-oriented education environment, many students study for the sake of learning and constantly put pressure on themselves. Many students are always competing with others and take others' achievements or rankings as their goals. We say that competition can stimulate a person's potential, but when competition turns into jealousy or revenge, anxiety will follow. Therefore, we should educate students to evaluate themselves correctly, see their progress, and don't blindly compare their achievements with others.

6. Weak will and psychological barriers

The experience of failing the exam is one of the reasons leading to students' exam anxiety. Repeated failures in exams will deepen students' negative impression of this activity. Even for some students, the failure of only one exam can be branded in their minds, and even the failure scene will be repeated in future exams. Negative memory can affect students' ideological system and urge them to make corresponding negative behaviors. A sample survey of middle school students also found that students' test anxiety is directly proportional to their fear of negative evaluation. For example, when a student who failed the exam takes the exam again, once the exam environment is similar to his previous failed exam scene, such as the same classroom, the same date, the same invigilator, etc. The previous experience will reappear in front of his eyes. The most direct impact is that he can't concentrate on answering questions and his brain will become confused.

In addition, severe psychological trauma can also lead to psychological disorders. This painful experience is deeply rooted in the heart and is an important factor that unconsciously causes exam anxiety.

What should I do in the face of exam anxiety?

A happy and relaxed family atmosphere is very beneficial to children's mood. If children are nervous and anxious about exams, they might as well start from the following aspects to create a good family atmosphere.

1, complain less and keep up with the joneses, and create a good family atmosphere.

If parents see that their children's exam results are not ideal, don't complain that their children don't work hard and have no hope, because too many negative hints will negatively strengthen their children, but will discourage them and lose confidence. On the contrary, they should be comforted and encouraged. Don't always compare your children with other children. "Look, Xiao Qiang has surpassed you again." Parents' original intention is to inspire their children, but if there are many similar words, children will feel inferior and easy to feel inferior. Parents don't count down at home, often talk about exams, creating a tense atmosphere. Children will be unhappy. They can tell jokes and anecdotes to children, adjust the family atmosphere, play favorite games with children, listen to music, play chess and exercise moderately. So as to relieve their test pressure and their anxiety.

2. Listen to your child's voice and deliver positive energy.

Children want to talk when they are under pressure, and their repressed emotions can be released when they are vented. Parents should pay attention to their children's emotional changes and psychological needs, listen attentively to their voices, untie their children's knots in time, and let them feel respect and care. When children are always worried about failing the exam, we should encourage them, tap their advantages, give them encouragement and affirmation, and help them build up their self-confidence. Communication full of love and expectation can often give children confidence and strength, help them overcome their fears before exams and face pressure with a positive and optimistic attitude.

3. Use a calm mind to influence children and help them take exams easily.

The particularity of the college entrance examination will inevitably lead to different emotional reactions of parents, resulting in insomnia, upset, temper tantrums and other performances. Parents' anxiety will be passed on to their children. Therefore, parents should pay less attention to the college entrance examination, learn to divert attention and maintain a normal heart.

4. Do a good job in logistics and pay attention to scientific diet.

Before, during and after the exam, candidates and parents should not disturb the normal diet, but supplement some nutrition on the basis of the original diet to avoid surprise and abuse of health care products, otherwise it will be counterproductive. Before the exam, candidates' diet should not be too greasy. A light diet can calm them down and help them think. They should avoid spicy and warm food and replenish water with cold boiled water or tea.

Parents had better not pay too much attention to their children.

Before the exam, some parents are always cautious, afraid to speak loudly, dare not stride, and dare not look into their children's eyes to disturb them; Some parents deliberately pretend that their children have nothing to do, but they take care of them. Giving them a glass of milk for a while and peeling a fruit for a while will also aggravate their nervousness and affect their mood. Parents should control excessive attention to their children and put their children's psychology and behavior into the normal track.

When the senior high school entrance examination is coming, parents must set an example, maintain a good mental state and avoid too much pressure and communication as much as possible. Do everything possible to enliven the atmosphere and mobilize the children's emotions.

Conclusion:

Examination is a very important thing for students, but more and more students and parents attach great importance to the results of the examination, which makes many students suffer from examination anxiety. I hope the treatment of exam anxiety introduced above can help everyone!

How to treat anxiety disorder Part III Psychotherapy of anxiety disorder;

1) Explain the causes and symptoms:

The symptoms of anxiety disorder are changeable and complicated. Patients often have too many doubts, even doubt their own symptoms, and worry about the doctor's diagnosis, which leads to many questions. This requires medical workers to sum up in time, flexibly use easy-to-understand metaphors and use props in the studio to explain to patients, so as to distinguish right from wrong, eliminate concerns and determine the nature of the disease. This is very important for patients to enhance their confidence in treatment.

2) supplemented by the explanation of treatment plan and drug use:

Drug therapy can save time for the treatment of anxiety disorder and make patients get rid of pain as soon as possible. But it is difficult for ordinary people to accept it, because anxiety patients are sensitive and suspicious, have great doubts about psychotropic drugs, and are worried about side effects, so it is difficult to follow the doctor's advice.

Therefore, the explanation of treatment plan and drugs is also a part of psychological treatment of anxiety disorder, which is indispensable. Only when patients have a clear understanding of the doctor's intention and confidence and desire for treatment can real treatment play its due role.

3) Adaptation training, which aims to guide their life and study;

After the symptoms of patients are relieved, effective intervention should be carried out to persuade them to give up subjective judgment, encourage them to start a new life with a brand-new way of thinking, change their attitude towards life and join the society, so as to make them yearn for life and establish the courage to overcome the disease.

Psychotherapy of anxiety disorder;

First and foremost, Step 1: Ask yourself whether your anxiety is effective or ineffective.

Will your anxiety lead to a series of behaviors in the next day or two? What will you do to eliminate this anxiety? Will it develop one by one? If not, this is invalid anxiety.

Step 2: Are you willing to accept uncertainty?

One of the core problems of all anxiety is the attitude towards uncertainty. In the self-treatment of anxiety disorder, you need to think about everything you do: crossing the street, eating in a restaurant, greeting strangers, taking the elevator and flying. These are uncertain, you are not absolutely sure, but basically you can make a good bet.

Step 3: Determine your expectations and challenges.

One thing we do is to make people take the time to eliminate anxiety. You write down your anxiety for 30 minutes every day, and then put it aside, so that you won't be unhappy all day. One of the purposes of doing this is not to give you certainty, but to be bored. Boredom is very useful and makes you too lazy to think.

Step 4: See if the scope of your anxiety is related to your core problem.

Does it have to be perfect? Do you have to be better than others? Do you think you can't live without a family? If you understand the answers to these questions, it is equivalent to finding a self-treatment method for anxiety.

Step 5: How do you deal with failure?

Anxious people often think that failure is disastrous. They often think that if they think of failure, they will fail. In fact, most things people worry about are often quite positive results.

Step 6: Replace anxiety with emotion.

Step 7: Leave some time for later use.

The last step in self-treatment of anxiety disorder is to look back in time to see if the things you usually worry about are bothering you now. You can take a step back and make time. Imagine how you will feel in a month or a year. One problem of anxious people is that they will live in a future that will never appear. The best way is to focus on the present as much as possible, that is, to fully enjoy the present.

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