Self counseling and treatment for psychological disorders, with little fear

Patients with psychological disorders can alleviate their timid and fearful emotions through self counseling. The main methods of self counseling include cognitive adjustment, relaxation training, behavioral exposure, emotional diary, social support, etc. Psychological disorders may be related to genetic factors, traumatic experiences, imbalances in brain chemicals, chronic stress, personality traits, and other factors. They typically manifest as symptoms such as excessive alertness, avoidance behavior, emotional fluctuations, somatic symptoms, and impaired social functioning.

1. Cognitive Adjustment

Identifying and correcting negative automatic thinking is the core of cognitive adjustment. When there is fear, the triggering event, thoughts at the time, and physical reactions can be recorded to test the authenticity of the thoughts with objective evidence. For example, for those who are socially fearful, they can refute their disastrous expectations of being ridiculed by citing past successful social experiences. Cognitive restructuring needs to be repeated, and it is recommended to spend 10-15 minutes every day practicing questioning irrational beliefs and gradually establishing a more balanced way of thinking.

2. Relaxation Training

Progressive muscle relaxation can block the physiological response of fear. Start by tightening the muscles in the feet and hold for 5 seconds before relaxing, with a rhythm of 6-8 abdominal breaths per minute. Practicing twice a day for 15 minutes each time for 4 weeks can significantly reduce baseline anxiety levels. The audio guided imaginative relaxation method is also effective, such as synchronously reciting relaxation commands while imagining safe scenes. This conditioned reflex can be quickly invoked in real fearful situations.

3. Behavioral Exposure

Develop a fear level list and systematically expose from the slightest scenario. If you are afraid of crowds, you can first watch crowd videos, then try short-term supermarket shopping, and finally attend parties. Record the peak and resolution process of anxiety after each exposure, and upgrade the difficulty level when subjective discomfort decreases by more than 50%. The exposure time should last for more than 30 minutes, with a frequency of 3-5 times per week, and deep breathing should be used to control impulse avoidance during the process.

4. Emotional Diary

Structured recording of emotional changes can reveal patterns of fear attacks. The diary should include the time and location, emotional intensity score, accompanying physical reactions, antecedent events, and coping strategies. Specific triggering factors such as caffeine intake and sleep deprivation can be identified through analysis. It is recommended to use an emotion curve chart for visual recording, which can help identify trends in symptom improvement and enhance confidence in treatment.

5. Social Support

Joining a peer support group can provide emotional recognition and coping experience. Choose a closed group with professional supervision to share the progress of exposure exercises once a week. Establish a safety signal system with family and friends, and set up a secret phone number that can be dialed when fear attacks occur as promised. Keeping pets can also provide unconditional companionship, especially for dogs trained in emotional comfort, whose contact can promote oxytocin secretion. Maintaining a regular daily routine is crucial for emotional stability. It is recommended to set a fixed bedtime and wake-up time to ensure 7-9 hours of sleep. In terms of diet, increase the intake of deep-sea fish and walnuts rich in omega-3 fatty acids, and reduce the intake of refined sugar and caffeine. Engaging in aerobic exercise for at least 30 minutes three times a week, such as brisk walking and swimming, can help alleviate anxiety by releasing endorphins during exercise. When the self counseling effect is poor or the symptoms continue to worsen, it is necessary to seek professional help from a psychological or psychiatric department in a timely manner.