How to eliminate tension and fear psychology

Eliminating anxiety and fear can be improved through adjusting mentality, moderate exercise, relaxation training, seeking professional help, and cultivating interests and hobbies. Fear of tension may be related to factors such as excessive psychological pressure, negative emotional stimuli, anxiety disorders, and social anxiety.

1. Adjusting mentality:

When experiencing tension and fear, you can try taking deep breaths to relieve emotions, while shifting your attention to positive things and avoiding excessive focus on negative information. Providing positive psychological cues to oneself, such as telling oneself "I can handle it well," can help alleviate psychological stress. It is recommended to spend a few minutes every day practicing meditation or mindfulness to learn to accept one's emotions.

2. Moderate exercise:

Regular aerobic exercise such as jogging and swimming can help the body release endorphins, which can relieve tension. Exercise three or four times a week for about half an hour each time. Maintaining focus and feeling the rhythm of the body during exercise can temporarily relieve the brain of anxiety. The feeling of physical and mental relaxation after exercise will last for a long time.

3. Relaxation Training:

Progressive muscle relaxation exercises are an effective relaxation method, tightening and relaxing muscle groups from head to toe in sequence. Abdominal breathing training is also a technique for relieving tension, with the abdomen bulging during inhalation and contracting during exhalation. These methods can be quickly applied in tense situations after persistent practice. Aromatherapy such as lavender essential oil also has an auxiliary relaxing effect.

4. Seek professional help:

When self-regulation is not effective, seek timely help from a psychologist. Patients with anxiety or phobias can follow the doctor's advice to use anti anxiety drugs such as paroxetine tablets and sertraline tablets. Cognitive behavioral therapy can help change negative cognitive patterns. Psychologists will recommend personalized treatment plans.

5. Cultivate hobbies and interests:

Participating in activities that interest one can divert attention from sources of fear. Creative activities such as painting, music, and handicrafts contribute to emotional expression. Group activities can enhance social confidence. New hobbies and interests can add fun to life and reduce the repetitive thinking of fear emotions.

In daily life, it is important to maintain a regular schedule, ensure adequate sleep, and avoid overexertion. A balanced diet is important for brain health, with moderate intake of foods rich in omega-3 fatty acids. Avoid excessive intake of caffeine and alcohol. Maintaining good interaction with family and friends can provide emotional support. If symptoms persist or worsen, it is recommended to seek timely evaluation at a psychiatric department.