How to relieve anxiety when it comes

Anxiety can be alleviated through deep breathing, mindfulness meditation, moderate exercise, social support, and cognitive adjustment. Anxiety is usually triggered by stress events, physiological changes, negative thinking patterns, and other factors. Timely intervention can effectively reduce discomfort.

1. Deep breathing

Abdominal breathing can activate the parasympathetic nervous system and quickly restore physiological arousal. Using the 4-7-8 breathing method, inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds, and repeat to lower heart rate and blood pressure. This method has a significant relieving effect on the somatic symptoms of acute attacks such as palpitations and hand tremors, and can be operated at any time without the need for tools.

2. Mindfulness meditation

blocks rumination towards the source of anxiety by observing current breathing or bodily sensations. Practicing body scan meditation for 10 minutes every day can reduce amygdala overreaction. Research shows that continuous mindfulness training for 8 weeks can thicken the prefrontal cortex of the brain and enhance its ability to regulate emotions.

3. Moderate exercise

Aerobic exercise promotes the secretion of endorphins, and 30 minutes of brisk walking or swimming can produce anti anxiety effects. Regular exercise can lower levels of the stress hormone cortisol and improve sleep quality. Team sports such as badminton have both social attributes and can alleviate psychological stress through a dual mechanism.

4. Social support

and confiding in trusted partners can achieve emotional resonance and practical problem assistance. The secretion of oxytocin triggered by intimate relationships can neutralize stress responses, and it is recommended to choose non evaluative listeners. Avoid prolonged immersion in negative emotions in isolation, and seek professional psychological support if necessary.

5. Cognitive Adjustment

Identify automated negative thinking such as catastrophic expectations and question them with objective evidence. Writing anxiety diaries to record triggering scenarios and factual evidence, gradually establishing a more balanced cognitive model. Cognitive behavioral therapy confirms that changing tolerance to uncertainty can significantly reduce anxiety frequency.

Long term anxiety requires attention to maintaining a circadian rhythm, ensuring 7-9 hours of sleep to avoid fatigue accumulation. Add magnesium rich foods such as dark green vegetables to your diet and limit caffeine intake. Establish an emotional warning mechanism, and when physical symptoms persist for more than two weeks or affect social function, timely visit a psychiatric and psychological department for evaluation. Daily use can be combined with auxiliary methods such as music relaxation and progressive muscle relaxation to form personalized emotional regulation plans.