How to relieve tension and anxiety

Think how to solve the problem, the problem solved there is no anxiety, listen to music, and friends chat, long-term let the body in tension and anxiety on the body is not good, will make the psychological heavy feeling, oppression, loss, depression and insecurity
Laugh

When you laugh, your heart, lungs, spine and body are quickly exercised, and your arms and legs are stimulated. After a laugh, your blood pressure, heart rate, and muscle tone are reduced to make you relax.

Take a deep breath

When anxiety occurs, the person's heart beats faster and the breathing becomes short and rapid. But if you take a slow deep breath, you'll be able to calm down almost immediately. The method is simple, by inhaling the air slowly through the nose, expanding the stomach and chest, then exhaling from the nose, while silently saying "relax." Take one or two deep breaths while you're at work, and after a little practice, you'll be able to take a deep breath with ease.

"Six Second Health Act"

Basic method: Catch all the little free time (even if only 6 seconds), then do not think of anything, hurriedly tighten their abdomen, collapse chin, twist their body, yawn. As long as these movements can be linked together, but also to improve the health of the effect.

Warm bath

The water temperature of about 38.5 degrees is the most relaxing bath, the warm water to accelerate the blood circulation and relax the muscles and quiet, so that the body warms even can cause biochemical changes, thereby improving the quality of sleep. To enhance the calming effect of a warm-water bath, it is necessary to combine a gradual relaxation form that first thoroughly relaxes your arm, along your arm, through your shoulders and neck, preferably reaching your head. Let its gentle forces enter the tense parts of your body, then start from your feet and reach your body slowly.

Daily life, we inevitably because of the force of life caused us in a tense state, bring fear, the work of our study has a very negative impact, over time will become anxiety disorder, some people even excessive anxiety, then how can we alleviate anxiety disorder? I hereby 拙笔 as follows.

Method/Step
First, learn the spiritual transfer, when you are worried about the time, the heart has a lot of things bothered, may as well carry on the spiritual transfer, do not confine your thoughts to some of the present distress, but can be transferred to your life interest, so as to regain the wonderful things in life, get rid of anxiety.
Second, go to the fresh nature and try deep breaths. Sit in the fresh nature, imagine your chest as an "oxygen sky", take a long breath of the nose, fill our "Oxygen sky", keep about 3 seconds. Then use your mouth to exhale, to replace the sky with fresh oxygen, or you can imagine that you are inhaling the positive energy of nature, the pressure of life, and so on, must practice many times a day, the night tired, help alleviate your anxiety.
How to relieve anxiety disorder
Third, actively participate in sports, preferably in the evening and morning jogging, remember not to participate in competitive sports. There is no harm in this method of mitigation.
How to relieve anxiety disorder step reading
Four, the diet remission method. Anxious people eat more vegetables and fruits, to supplement the vitamin, when necessary, you can use some "multidimensional elements" such as the appropriate amount of supplements, to alleviate the effect of anxiety.
Chapter Five summarizes the analysis method. In the case of anxiety mitigation, we need to learn to understand the causes of anxiety, then analyze the solution, and finally find a solution. This is a method that can be cured, the method should be in the case of anxiety symptoms to alleviate the situation, or it will aggravate their anxiety, counterproductive.
Six, when appropriate may wish to use AH Q spirit. For example, when your mind is being hit, it is necessary for an anxious person to give himself a mental opportunity so that you do not blame yourself too much, deepen your anxiety, and relieve your anxiety.

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Why did things turn out like this?
What did I do to make things this way?
What do I do to make things better?
What happens if I start now?
When I answer my question, I find out what the problem really is, and come up with a solution.
One thing to emphasize: don't give yourself negative information, you should use positive words more.
say to yourself, "It's time to relax." "Rather than" I'm so tired, it's time to relax. "Our subconscious is magical, but sometimes it's silly, and he remembers the negative" good-tired "rather than" relax. " So, the skill of talking to the subconscious self is also important, and I have summed up the following points in my long-term practice: The
Subconscious likes positive words: happy, happy, happy.
speak with the subconscious mind quickly and not hesitate.
The best time to talk to the subconscious is after waking up.
try to make friends with another man and learn about his preferences.
When you have a successful conversation with your subconscious mind, you feel full of power, as if someone is pushing you behind your back to make you fearless.
from Zenhabits This article "Survive and thrive:how to Transform anxiety into inspiration" we can learn four ways to be inspired by anxiety. Imperial felt very good, among them, meditation this method and I said and "subconscious dialogue" inconsiderate unconstitutional, share with you. How does the
eliminate anxiety? This article introduces four methods that I translate:
Steps/Methods
to simplify your life: The best guide I have ever seen to simplify life is the new book "The Simple guides to a minimalist lives" by Leo Babauta. He simplifies your life by introducing some of the right ways to do it. It doesn't change overnight, but it does allow you to reduce anxiety in your long-term life.
2
Write down everything: there are too many things and thoughts in your mind that cause anxiety. One simple way to do this is to record those thoughts, data, and schedules so that you can empty your memory. Buy a simple notebook that you can carry with you, or buy a phone that can record your schedule or ideas.
3
Learn to relax: The anxious body is always tense and needs rest and relaxation. Here's a nice relaxing and hypnotic audio, authored by Jon Rhodes
4
Practice Meditation: If you really want to change the bad mental state of anxiety, try meditation, it's really useful.

Hello! Here are the experts pointing out the way to drive away anxiety, I hope to help you.

Expert: Seven ways to let the anxiety disappear first ask yourself if your anxiety is effective or ineffective. Will your anxiety bring a series of behaviors in the next day or two? What will you do to eliminate this anxiety? Will it develop in one item? If not, this is ineffective anxiety.

The 2nd is, are you willing to accept uncertainty? One of the core issues of all anxiety is your attitude towards uncertainty. One thing I say to people is that on uncertain days, you think about everything you do: cross the street, eat in a restaurant, say hello to strangers, take an elevator, fly a plane. All of these are uncertain, you are not absolutely sure, but you can basically make a good bet.

The 3rd is to identify what your expectations are and what the challenges are. One of the things we do is let people spend time eliminating anxiety. You spend 30 minutes a day writing down your anxieties and putting them aside so you don't get depressed all day. One of the purposes of this is not to give you certainty but to be bored. Boredom is very useful, let you lazy to think.

The 4th is to look at the scope of your anxiety, whether it is related to your core issues. Do you have to be perfect? Do you have to be better than anyone? Do you think you can't live if you don't have a family?

5th, how do you deal with failure? Anxious people tend to think that failure is disastrous, and they tend to believe that if they think of failure, they will fail. In fact, most of the things people worry about are often quite positive results.

The 6th is to use your emotions rather than anxiety. Sometimes feelings, especially pain, are important sources of information about your needs: more love and appreciation at work and more opportunities for improvement. You can't always feel good.
The last point is to leave some time to use. Take a look back and see if the things you're usually worried about are bothering you now. You can take a step back and squeeze the time. Imagine how you feel in one months or a year from now. One of the problems of the anxious person is that they live forever in the future that never comes. The best way to do this is to try and work hard to concentrate on the best possible moment, to enjoy the moment. What happens in the brain when you are anxious?
When worry and anxiety reach a certain level, the brain is responsible for the area of emotion-the amygdala will not work. And your anger, worry and motivation come from here. It activates the part of the brain that directly affects language and abstract thinking.

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Meditation methods: 1. Back upright 2. Inhale, Count 1,2,3,4,5, pause, exhale, count, completely immersed in breath

A. Observe the past feelings, as an impartial bystander, to experience all the thoughts and feelings,

B. Imagine good things, or memories of good experiences, let the feeling of happiness full body, strengthen the experience, and ultimately into the inner power

C. Think back to the times when you really felt strong, thinking that you are now sticking out of a very dramatic situation, and letting the previous powerful feeling return to you. At the same time focus on the timely return to someone who always support you, feel the kind of being supported, appreciated, trusted feeling. Immerse yourself in a strong feeling and imagine that you are facing a challenge, experience this feeling carefully, and imagine that it fills your body. Give yourself language encouragement: I feel very strong! It's a great feeling!

D. Self-compassion law: face their own pain, the care of others and good expectations extend to their own body, with the palm of the cheek or heart, with a gentle and warm care of themselves, in the depths of consciousness to himself said, "Happy again", "let these painful moments hurry over" sympathy five kinds of people, And give blessings: grateful people, loved ones, no feeling of people, difficult to get along with people, their own

E. Recall the feeling of being with someone you love and expand this love, including many people, and giving blessings. Every morning when you get up, build a willingness to release goodwill and love in your heart. Then think about how the other person feels about themselves and absorbs them as a reward for themselves. It is also possible to express goodwill about a part of yourself, or some of the qualities that you are eager to change.

Focus: In the Practice section:

1. How to deal with pain-face the pain, with pleasure to cover the pain

2. How to relax yourself-take a deep breath, touch your lips, imagine love and beauty

3. How to get along with others, how to communicate, how to deal with conflicts--pay attention to others, focus on yourself, seek understanding, seek for win, and be calm when treated unfairly.

4. Make yourself beautiful, love yourself, and keep a healthy desire. Personal standards: To listen more, less to shout and threaten others, and not to allow others to treat you every day, ask your lover three questions about whether he has the day to say what he needs to say to have love to promise keep calm and sober way:

1. Sit straight 2. Imagine the light 3. Take a deep breath 4. Use your brain to set your own intentions, tell yourself what to do now, and keep doing only one thing at a time.

5. Make a covenant with yourself, and when the brain begins to nag, say to yourself, after you have done what you need to concentrate on, let your consciousness nag you enough.

The practical part of this book: Get Along with yourself: about pain: let these negative experiences and nurture positive and optimistic experiences. It is particularly important to keep positive and optimistic experiences as a permanent part of your experience. When you are troubled by negative pessimism, go deep into your memory, recall the oldest memories, then write them out, replace them with positive and optimistic imaginations, and heal the emotions. Of course, do not resist painful experiences, keep your open mind, keep your curiosity about difficult experiences, and absorb those good feelings and thoughts at the same time.

--Daily practice: Recalling the mood of the day if it is positive and optimistic, it goes deep into the pain of the past (today's good feeling, will increase the likelihood of a good feeling tomorrow) if it is pessimistic negative, recalling those positive and optimistic emotions and views, the mood and lost. To relax oneself (specific action):

1. When inhaling, feel the fresh air fills the area of the heart, exhale, feel dirty gas is discharged.

2. Focus on the different parts of your body one by one and say "relax" to yourself

3. Touch the lips, maintain the balance inside the body, but also give people the feeling of soothing

4. Imagine a beautiful scene, plus the aroma and sound you like.

Relax yourself (you can do it in peacetime)

1. Connect with the people who support you and imagine how they can support you and give you a sense of security.

2. Watch out for fear, see how it changes, how it flows through the body, describe your feelings throughout the process in words, then return to the Spectator, and watch the fear disappear like wind and get along with others: Don't leave anything out of your mind, don't label others. Feeding the heart of the "Wolf of Love", tying the "Wolf of Hate."

1. Care for others, including what he is thinking about, what to worry about, when he brings you pain, feel his deep needs, and strive to understand him. It's all based on not giving up on your rights.

2. Take a deep breath and relax yourself, open your heart to each other and put yourself in the opposite direction (don't know just don't know, don't blindly draw conclusions)

A. Look at each other's behavior and imagine what it would feel like to do them. B. Look at each other's expression, feel each other's feelings, and let the body naturally resonate with each other's emotions.

C. Take the initiative to imagine what the other person is thinking, what to need D. If necessary, to tell the speculation, do not use the tone of argument or censorship to state the point of view

3. The purpose of communication with each other: to clearly tell each other, they need to understand. But it's not about forcing others to agree with you, or agreeing with your point of view. It just needs to be understood.

4. Stay close: Watch your feelings and attitudes about how you feel about the feeling, motivate yourself to respond to it, and reduce the threat of too much intimacy

5. Treat others with a spontaneous conscience, rather than passively reacting to others ' actions

6. Never say angry words, do not work with anger, when discussing a topic that may cause anger, first make sure it is a good time (the other side of emotional calm), and then step by step

The law of communication (striving for a win):

1. Keep a watch over your inner feelings and needs, and identify your goals in this interaction (whether to talk, communicate, or ask for help)

2. Make sure that the relationship meets your needs and then focus on what rewards you can get from this conversation, whether it's for the other person or for yourself

3. If it is your own communication, do not deliberately pursue the other side of the response

4. When talking about something, try to reproduce your experience, especially the emotions, physical sensations, and the hopes and visions of these messages, and focus on the subjective feelings of the time, rather than talking too much about what you think. When faced with the impulse to criticize each other, thinking about the criticism behind, is not lurking in their own some kind of desire.

5. When communicating purposefully, make a list of the key points that you want to express beforehand, imagine an interactive scene, and imagine if the other party takes the initiative, how to behave, and if it is to solve a problem, focus more on the future than on the past.

6. Do the most possible to assume responsibility, even if it is the other side to screw things up, but also to do their own side of the matter, of course, can also take the initiative to exert influence on their behavior, but closing is to let themselves worthy of respect, full of love and rich skills.

7. If you feel intolerable, give each other time, and then carefully consider whether the relationship itself needs to be adjusted (if necessary) in relation to the Relationships Foundation. Simply put, if someone continues to hurt you, consider shrinking the relationship, or take the initiative to grow the relationship.

8. Try to keep the heart of pure compassion and love.

Tame The Wolf of Hate:

1. Not stimulating the emotional minefield: Eat before you talk, take a hot bath, read inspirational readings, or talk to friends often

2. Do not be distracted by the idea of someone else's confusion, and separate your thoughts from the other's hungry thoughts.

3. Imagine the things you dislike to exercise your heart, be generous, and learn to endure.

4. Do not attempt to teach others in anger, not in vain to assuming.

5. Treat malice as distress and try to throw it away.

The theoretical part of this book: the Three Pillars of spiritual practice: morality, contemplation and wisdom (the three main functions of the brain: restraint, learning and choice), in our daily life, can also be called happiness, psychological growth and spiritual value of the realization. Physically, the body system must remain open to the surrounding environment and maintain internal stability in order to remain healthy, and psychologically, people always pursue the realization of self-worth and avoid stigma. Complete contentment is impossible, and this is the basis for understanding true happiness. When you take a deep breath, activate the sympathetic nerve and then activate the parasympathetic nerves to relax your body and mind. So, when there is pain, take a few seconds to breathe and then react. Let the pain gradually be replaced by happiness, love and wisdom.

Ways of seeking refuge (you can continue exploring yourself):

1. Mentor-Spirit Idol 2. Truth-the reality itself is extremely accurate (more reading will be reassuring) 3. A good partner--all the people who love themselves

Whether desire will bring pain depends on:

1. Whether there is a strong grab-do not try to grab the good results, that is, even if not, do not be distracted

2. Why this desire-to cultivate a virtuous desire is very important. Subconsciously put all kinds of preferences aside (make a list), gradually let the values and moral sentiments to guide the behavior, rather than let the desire to guide. Proper ecstasy: The ego is actually a fictional character, and sometimes it helps to think of it as being real. But the real "me" is more alive, interesting, superior and capable than any self. Don't take yourself too seriously, and don't be too obsessed with yourself. When envy or even envy others, tell yourself that everything will be better, and the kindness of compassion and love to those who envy. Be nice to yourself and don't be too concerned about what others think of you. It is necessary for everyone to be in their own place in their own way to bloom life. We should relax ourselves, be a whole with everything, and express this whole in an individual way. Let yourself become good can also make people around happy, so, to bless themselves.

Meditation helps to focus on the training of meditation when people sit quietly and focus their attention on their own breathing. As the air passes through the nostrils, people immerse themselves in the feeling of self. Let the mind pour into the mind, and gently whisk it, breathing, brushing away. The study found that the ability to assign attention to the brain will be greatly improved in this three months of training meditation. 　Richard • Davidson, chief investigator of the study, a professor of psychology and psychiatry at the University of Wisconsin in the United States, said that the ability to release thoughts gave the brain the ability to quickly change the things it noticed, and professional meditation staff were better able to grasp the rapid changes in stimuli, such as changes in facial expressions, than the average person. The study took advantage of the attention-off phenomenon. For example, 20 pictures are rendered, with two consecutive intervals of only half a second. Most people can't see the picture in the back. This is because the ability to pay attention is limited, things happen too quickly, the brain is too late to respond to the second stimulus, and consciousness is suppressed to some extent. However, this phenomenon is not an unavoidable bottleneck, or someone can detect the existence of the second picture. This requires an unconscious control of attention. 17 participants participated in the study, before they had no experience of meditation, and now participate in a three-month meditation session lasting 10-12 hours a day. The control group had only 20 minutes per day. The two groups were then given the attention-off Test, and asked them to judge the numbers buried in a series of letters while recording electrophysiological changes. The results show that everyone can perceive the first number, but the short-term meditation group tends to cling to the first number and "hang" it on top, thus missing the second note. The long-time meditation group assigned less attention to the first number, saw it and put it in place, and did not hold it tightly, thus raising the possibility of catching the second one. Attention is considered to be the intrinsic characteristic of the nervous system, which is difficult to change. But the study shows that this intrinsic trait can be changed by practice, and attention is flexible and can be trained. "I'm more of a listener and I don't blindly follow what people say," said one participant in a three-month meditation session. ”
Training Method Editor
1, with the method: the idea of breathing natural access, the heart of the dependent, emotional, without interference, called with interest.
2, the number of methods: the number of breaths of meditation, from one to 10 to hundred, the number of real people "call", the number of virtual "suction."
3, the hearing method: two ears listening to their own breathing sound, eliminate distractions.
4, the method of observation: As the viewer, to observe, experience their own breathing
5, the cessation of law: through any of the above methods of practice, long-tempered, to form a soft, slow, thin, long breathing. The breath is fine and the spring is RUOYOURUOWU. Called to cease. Also called tire.
6, Zen Samadhi method: (meditation several times) experience Lenovo: "Sitting alone in the stream as the flow" of the mood.
7, Pine static Samadhi method: Inhale when meditation "static" word, exhale when the word "pine" meditation.
8, the heart of self-static method: With their own heart to watch, understand, analysis of their thoughts and distractions, let the thoughts flow, without interference, long self-static.
Training example Editing
Start by finding a place and time to be undisturbed.
1. Sit upright. Don't lie down, you may fall asleep.
2. Fasting before meditation.
3. Not necessarily sit cross-legged, sitting in a chair is also possible.
4. Having a bath before is helpful for meditation.
5. No need for incense or candles, but doing so can create some atmosphere.
6. It is best to meditate in the morning.
As soon as you sit down, your brain may be porridge. However, the mind can be tamed and then concentrated on one point. A useful way is to focus on the flame of a candle. Narrow your horizons and eliminate distractions. Once distracted, turn back to the candle immediately. You can also use other things, such as a small point or a flower. The point is that you have to focus on one thing over a period of time. Repeating a sentence like chanting is also helpful in concentrating.
When you learn to concentrate, you can enter the next step: do not want anything, heart without distractions. It is difficult to do this, and one way to do this is to have the idea of throwing it out consciously whenever there is something in your mind. After a while, you can learn how to rule out distractions. You are no longer under the control of a variety of ideas, you start to find the real self.

How to relieve tension and anxiety