During this month, I struggled as hard as I struggled in the mire of swamp. Fortunately, I finally got out of the quagmire and successfully saved myself. Thanks to the book Coping with Anxiety.
Edmund Bourne, the author of Coping with Anxiety, combined with more than 20 years of clinical experience to write this book. The author tells us that the most effective way to overcome fear is to face up to it. The more you let yourself live in the present, the less you will fall into negative thoughts and be unable to extricate yourself.
Coping with Anxiety is a comprehensive, reliable and simple self-healing manual for patients with fear, anxiety and phobia. Coping with Anxiety is divided into nine chapters. Let me share the contents of this book and my learning experience with my friends.
Chapter one, relax your body.
Progressive muscle relaxation, continuous contraction and relaxation of 16 muscle groups.
You can also use abdominal breathing, which is beneficial to relax and relieve anxiety for five minutes at a time. For at least two weeks.
You can also practice yoga to calm your heart and make people energetic.
I relax and practice abdominal breathing.
Chapter two, relax.
Guide introspection, use mental images, change behavior and perceive mental state.
Meditate, completely calm down and focus on the here and now.
I have done both guided introspection and meditation, and the effect of relaxing is good.
The third chapter, thinking from reality.
Don't think catastrophically, get rid of "What if?"
Don't compare your own value with others.
Don't limit yourself, such as using "what should I do"
According to my own situation, at least my life is not in danger now, and I have no worries about food and clothing!
Chapter four, face the fear.
Know where your fears are, face up to the causes of your fears and live in the present.
Chapter five, regular exercise.
Running, swimming, cycling, aerobic exercise, walking, etc.
I walk at a brisk pace, taking more than 5000 steps every day.
Chapter six, take care of yourself.
Arrange free time for yourself and do things you like, such as basking in the sun.
Entertainment time, listening to your favorite music.
Relationship time is to enjoy the time with your family at ease.
Chapter seven, simplify life.
Clean up unnecessary things, and "break, give up and leave"
Go to nature in person, stay away from the screen and go outdoors more.
Chapter eight, don't worry.
Shift your attention, let your body move, don't "freeze" in bed, do exercise, do housework and do deep relaxation exercise for 20 minutes. For example, muscles gradually relax.
Speak your mind and let go of useless thoughts, whether they are true or not.
You can watch funny videos Comedy movies. Watching humorous jokes can change troubles.
Chapter 9 is about immediate response.
Fear is feeling that thing, that thing. Fear of what is about to happen. Fear is targeted.
We know what fear is, so we should deal with it head-on and the ways to overcome it.
Anxiety is the inexplicable irritability and churning of the heart. I can't find the feeling of peace of mind, so I am upset and have nowhere to put my heart. Fidgeting. Severe sweating all over, uncomfortable. More seriously, it will affect people's overall three levels, psychology, behavior and physiology.
When you are anxious, take you away from the self-talk of fear and anxiety.
Use more positive words and help yourself to face anxiety more positively and confidently through positive language.
Through the above study, we know what is anxiety and what is fear.
If we want to be kind to ourselves and others, the first step is to understand that ignorance is difficult to solve these problems. Ignorance will only make things more complicated and more painful.
Therefore, I hope everyone can understand the anxiety disorder and understand the state of anxiety disorder. Then slowly let go of yourself and make yourself relaxed, calm and happy!
Help us get rid of anxiety as soon as possible and regain a peaceful and happy life!
Everyone has learned so much, just hope that we can start from ourselves and the people around us. Learn to know and do in one. Apply what you have learned, change yourself and change others!