How to overcome psychological anxiety

Psychological anxiety can be alleviated through lifestyle adjustments, psychological interventions, medication therapy, social support, professional training, and other methods. Psychological anxiety may be related to genetic factors, environmental stress, physiological changes, traumatic experiences, chronic diseases, and other factors. It usually manifests as symptoms such as palpitations, insomnia, decreased attention, muscle tension, and avoidance behavior.

1. Adjusting lifestyle

Regular sleep and balanced diet can help stabilize emotions. Ensure 7-8 hours of sleep daily and avoid excessive intake of caffeine or alcohol. Moderate aerobic exercise such as brisk walking and swimming can promote the secretion of endorphins. It is recommended to maintain 150 minutes of moderate intensity exercise per week. You can try mindfulness eating and avoid emotional eating.

2. Psychological intervention

Cognitive behavioral therapy can help identify and change negative thinking patterns. Exposure therapy can be used to gradually face the source of fear, combined with relaxation training such as abdominal breathing. Keeping a diary to record emotional changes can help identify triggering factors, and professional psychological counseling typically requires 8-12 sessions of treatment. Group therapy can provide peer support.

3. Medication therapy

Severe anxiety requires the use of medication under the guidance of a psychiatrist. Paroxetine hydrochloride tablets are suitable for generalized anxiety disorder, escitalopram oxalate tablets are effective for accompanying depressive symptoms, and alprazolam tablets can be used for acute attacks but should not be taken for a long time. All medications must be strictly adjusted according to medical advice, and regular follow-up visits should be conducted to evaluate their efficacy.

4. Social Support

Establishing a stable social network can alleviate feelings of loneliness. You can participate in interest clubs or volunteer activities to expand your social circle, and maintain in-depth communication with friends and family at least 3 times a week. Clear boundaries of responsibilities can reduce stress in the workplace, and effective communication mechanisms need to be established within the family. Avoid excessive reliance on social media interaction.

5. Professional Training

Biofeedback therapy can help perceive changes in physiological signals, and transcranial magnetic stimulation is suitable for treating refractory anxiety. Progressive muscle relaxation training requires 20 minutes of daily practice, and yoga or tai chi can improve the connection between body and mind. Some patients require emotional management courses, and anxiety coping workshops provided by professional institutions usually last for 4-8 weeks.

Long term anxious individuals should establish a habit of emotional monitoring and assess their anxiety levels daily using standardized scales. Avoid excessive self pressure and break down big goals into executable small steps. Keep the living environment clean and bright, and place soothing plants such as lavender indoors. If there are persistent somatic symptoms or social dysfunction, it is necessary to seek timely medical attention at a psychiatric and psychological department. Pay attention to the interaction between medication and nutritional supplements, and do not drink alcohol during medication.