Living with anxiety is never easy. Millions upon millions of people just like you struggle with anxiety daily and are looking for ways to find relief. Learning to control anxiety is a long-term process - not something that can be completed overnight. But there are ways to fight your anxiety that can be integrated into your daily life.
如果你现在患有焦虑，或者你患有焦虑通常足以让你需要立即救济，请尝试以下焦虑减少策略。
Tips to Stop Anxiety Now
患有焦虑的生活可以非常困难。重要的是，你不允许自己永远生活在症状。您需要做出聪明的决策并承诺长期治疗。以下十个策略可以帮助您开始减少您今天的焦虑。
1. Control Your Breathing
Severe anxiety symptoms are often linked to poor breathing habits. Many men and women with anxiety suffer from poor breathing habits that contribute to anxiety and many of the most upsetting symptoms.
控制你的呼吸是一个解决方案 - 而不是你的想法。即使你觉得你不能深呼吸，你实际上需要放慢缓慢，减少你的呼吸，而不是加速它或试图更深的呼吸。使用以下技术进行更多控制，更慢的呼吸：
- Breathe in slowly and gently through your nose for about 5 to 7 seconds.
- Hold for about three or four seconds.
- 慢慢地呼吸，通过追踪嘴唇，就像你吹口哨约7到9秒。
Repeat this exercise ten to twenty times. This method of breathing will ensure that you're not hyperventilating (a common problem of those with anxiety) and will help to regain the Co2 balance in your body that creates many of the worst anxiety symptoms.
2. Talk to Someone Friendly
另一种非常有效的技术是与您喜欢的人交谈，特别是在手机上。不要害羞你的焦虑 - 告诉他们你感到焦虑并解释你的感受。
Talking to nice, empathetic people keeps your mind off of your symptoms, and the supportive nature of friends and family gives you an added boost of confidence. If you're suffering from a panic attack, it also helps you feel more confident that if something were wrong, you'd have someone that can watch over you.
3.尝试一些有氧运动
在焦虑期间，您的身体充满了肾上腺素。让肾上腺素朝向有氧运动可以是提高焦虑的好方法。运动对控制焦虑症状有许多优势：
- 锻炼燃烧way stress hormones that create anxiety symptoms.
- Exercise tires your muscles, reducing excess energy and tension.
- 运动释放大脑中的内啡肽，可以提高整体情绪。
- Exercise is linked to healthier breathing.
- Exercise is a healthy distraction.
有氧运动，如灯光慢跑甚至快速行走，可以非常有效地减少焦虑症状的严重程度，以及焦虑自己。
4. Find What Relaxes You
There are already things in your life that relax you. You may find it beneficial to make a list of things you enjoy and that help you to relax so you can reference it when symptoms of anxiety arise. When you notice your anxiety rising turn to those activities to help stop symptoms before they escalate.
例如，如果你发现一个温暖的浴室放松，不要等，画一个浴缸，也许露出一些蜡烛或加入一些漂亮的气味并进入。无论是洗澡，淋浴，在公园跳过石头，获得按摩 - 如果它有效，请立即进行，而不是让自己被焦虑所淹没。
5. Aromatherapy and Essential Oils
精油，植物的提取物，已经使用了数千年来治疗许多条件，包括焦虑。精油激活大脑的某些区域，释放良好的化学品，如血清素。他们被发现缓解焦虑，压力和抑郁症的症状，改善情绪，改善睡眠。
推荐使用包括扩散，吸入或局部治疗，可以帮助焦虑症状。当扩散精油或精油混合物（少量混合在一起）时，您需要一个精油扩散器，以填充所需的气味。通过将精油直接嗅到从瓶子或通过在漫射器垫（通常毛毡或皮革）或熔岩珠上的东西上施加一两块油来使用，或者通过将其涂抹在连接到手镯，项链或甚至钥匙链。您也可以将一两块精油放入手中，将它们揉合在一起，然后杯手拿着一些深入的吸入，以获得所需的效果。
You can also apply essential oils directly to the skin in areas such as the back of the neck, the wrists, over the heart, behind your ears, and on your carotid artery in your neck. Proper dilution, for a healthy adult, is typically 2% which means that you mix one teaspoon of a carrier oil (examples include olive oil, grapeseed oil, almond oil, jojoba oil, or avocado oil) with 2 drops of essential oil. It is recommended that all essential oils be diluted however many individuals make a personal choice as to whether or not they want to dilute and how much. Also, for young children, babies, elderly, and unhealthy individuals stronger dilution is strongly recommended.
您应该确保您使用的精油是纯油，而不是与化学品混合。一些良好的品牌使用包括：山玫瑰草药，植物治疗，年轻生活，doterra。您可以做自己的研究，找到一个最适合您和预算的品牌。请记住，一瓶精油将持续很长时间，因为您通常每次使用几滴。
Essential oils that are great for treating anxiety include:
- 薰衣草
- Cedarwood.
- Bergamot
- 洋甘菊
- 乳香
- Vetiver
6. Learn How to Manage Your Anxious Thoughts
焦虑不会从蓝色中出来。当你有焦虑的攻击时，它往往是因为你的思想倾向于螺旋地思考消极的想法 - 经常没有你的控制。有时你可以通过在海湾保持这些想法和学习使你焦虑的触发来控制这种焦虑。
对于许多人来说，这比完成更容易。但是您可以尝试有许多不同的策略可能是有效的。这些包括：
A Question Checklist
当你感到焦虑时，有一个清单的问题，以问自己焦虑经历。清单越长，你会发现你的想法变得更加现实。您可以使用的问题包括：
- 有没有理由相信有问题是错的？
- 有什么证据是出了什么问题？
- Is there a chance I'm blowing this out of proportion?
肯定
肯定not for everyone, but those that do use them find them to be very beneficial. Affirmations are things that you say to yourself to make yourself feel better. These include:
- I'm okay. This is just anxiety and I will get passed this .
- I have a great life and I'm looking forward to tomorrow.
- My anxiety won't control me.
适应身体症状
- 影响焦虑的许多思想都不是本身的想法，而且对身体经历的反应。如果您体验恐慌攻击，这尤其如此，其中物理感觉会引发严重的焦虑和恐慌。manbetx体育官网通过在您没有遇到焦虑时习惯症状，您的思绪将停止将其与恐慌攻击联系起来。manbetx体育官网例子包括：
- Dizziness - If feeling dizzy causes a panic attack, spin around in a chair and let yourself feel dizzier.
- 快速心跳 - 如果快速心跳导致恐慌发作，尽可能快地运行，直到你的心跳加速。manbetx体育官网
后者被称为“暴露疗法”，并且有无数的方法可以创造锻炼，这些练习将卫生攻击攻击触发器。manbetx体育官网
7.听起来很好的心情音乐
音乐可以对你的情绪和焦虑产生强大的影响。然而，他们的关键是不仅仅是选择你喜欢的歌曲。但也确保您正在聆听代表您的音乐want感觉。快乐或放松的音乐可以直接影响你的心情和你的感受方式。
While many people find it soothing to listen to angry music when they’re angry or sad music when they’re sad, the truth is that this type of music will only help you get in touch with those negative emotions. That won't help you feel better. When you're trying to stop anxiety, you should listen to music that will help you feel the way youwant感觉。
8. Learn Grounding Techniques
当你感到焦虑或有恐慌攻击时，了解可以帮助您感受到更多的控制技术可能会非常有帮助。manbetx体育官网有两个流行的方法来接地，你可以在不感到焦虑的时候练习它们，以便症状所产生的这些技术是第二种，感觉自然。
Progressive Muscle Relaxation: This is a technique which can help you learn to relax. People who experience anxiety are often holding tension in their body throughout the day. By learning to release that tension and feel relaxed you can combat feelings of anxiety as they arise. The more you practice the easier this will get. This exercise consists of tensing certain muscle groups and then relaxing them.
身体扫描：这种接地技术的目的是帮助您提高对身体的认识以及它发生的事情。重点不是对良好，坏，痛苦，愉快等等的，而是你注意到有一个感觉（刺痛，温暖，紧绷等）
For this exercise you lay down and simply breathe for a minute. Begin with your back, feeling the surface you are on. Then notice one foot and notice sensations as you slowly move up your leg, move to your other foot and up the leg, moving up to the stomach, chest, hands and arms, all the way to the top of your head.
9.做爱
“当我觉得那种感觉时，我想要性愈合。”
这不是一个神话。性交可能是令人难以置信的平静。这是一个分散注意力的身体活动，释放内啡肽，并有助于您感觉更加轻松，更少时态。如果你有一个特别的人在你的生活中明白你患有焦虑，那么请问他们是否愿意分享在一些乐于乐观。为了帮助您从那种焦虑救济，你们俩应该来到某种类型的理解，这让您可以释放一些性能，并可能提高您在该过程中的关系。
如果你没有人觉得自己舒服，那么让自己愉快也可以成为释放紧张和大脑中的内啡肽的方法。
10.今天生活
最后,简单地活在当下可以加强学习act your anxiety. It is important to understand that anxiety is a normal part of life. It is something that everyone experiences. It is when anxiety interferes with daily functioning that it becomes unhealthy.
When your focus is on your fears and worries about the future it robs you of the present. Each day becomes trying to live with anxiety instead of trying to live in general. Learning to accept that you have anxiety and trying to live a great and exciting life anyway is important.
有趣的是，如果你能学会有这种心态 - 让自己体验恐惧，无论如何都要养活生活 - 你会发现你的焦虑往往会消散它。这不是一个治愈，但它很近。
Stopping Anxiety Forever
There isn't a rapid cure for anxiety and having healthy anxiety is natural part of the human experience. However, when your anxiety is interfering with daily living it is a problem. Learning to recognize your symptoms, as well as your triggers, and working to manage them is a good first step. Seeking therapy to address root causes for your anxiety is important. And learning healthy coping skills like the things discussed above can start you on the right track for diminishing symptoms and leading a happier, healthier life.
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