How to regulate anxious emotions

Anxiety is something that every one of us will have. Anxiety is not terrible, but what is terrible is that we cannot regulate it! In daily life, we can adjust by ensuring adequate sleep, enhancing self-confidence, and relaxing ourselves appropriately. However, if the symptoms are relatively severe and the self-regulation effect is poor, it is recommended to seek medical treatment in time and make adjustments with the help of a psychologist.

Get enough sleep

Getting more rest and ensuring adequate sleep is a good way to reduce anxiety. This may not be easy to do, because people in a state of anxiety are prone to insomnia. The more they think and the less they sleep, the more tense their emotions will be, which in turn aggravates anxiety. Therefore, try to empty yourself and think about nothing, and develop a good habit of going to bed early and getting up early every day. Listening to music and soaking your feet before going to bed will help you fall asleep as soon as possible.

Increase self-confidence

Believing that you can do it, that there is no problem, and that things can be solved perfectly is the basis for regulating anxiety. For example, when faced with a more difficult task, we can try to gradually focus on smaller aspects or aspects that we are good at, trying to build up some self-confidence for ourselves first, and then slowly increase the difficulty. Don't always think that you will fail, but have confidence, because the stronger your self-confidence, the less chance of anxiety.

Relax yourself appropriately

To adjust your mental state in a timely manner, you can take a walk, enjoy flowers, travel, etc. In short, you can do some relaxing leisure activities to relax your tense nerves. Some people are anxious because they suppress their emotions and desires. When faced with difficult problems, anxiety can quickly arise. Therefore, you should reflect on yourself from time to time and express all the pain in your heart. You can tell your worries to trusted friends or to your relatives.

Seek medical attention if necessary

If you still cannot relieve your anxiety through the above methods, you should go to a psychological department in time and seek help from a professional doctor. Psychotherapy mainly adopts cognitive behavioral therapy, which can carry out relaxation training, understand the distorted cognition of anxiety, and learn new cognitions and problem-solving methods during treatment.

Some patients with severe anxiety can also be treated with drugs. Paroxetine, venlafaxine, etc. are commonly used in clinical practice. They can relieve anxiety after use, but the above drugs can only be used under the guidance of a doctor.

References

[1] Written by Li Juanjuan. Psychology and Psychological Suggestion[M]. Chengdu: Tiandi Publishing House, 2018.10:56.

[2] Zhou Guotao, Gai Xiaosong. Positive psychology and teachers’ psychological adjustment [M]. Beijing: China Light Industry Press, 2012: 141-142.