Treatment methods for anxiety when it is difficult to control oneself

When anxiety is difficult to control, interventions such as psychotherapy, medication, exercise regulation, respiratory training, and mindfulness meditation can be used. Anxiety disorder may be related to genetic factors, long-term stress, imbalance of brain chemicals, traumatic experiences, or chronic diseases, and is usually characterized by symptoms such as palpitations, excessive worry, and sleep disorders.

1. Psychotherapy

Cognitive behavioral therapy is a commonly used clinical method to alleviate anxiety by identifying and correcting negative thinking patterns. Exposure therapy is suitable for anxiety caused by specific fears, gradually exposing oneself to the source of fear in a safe environment. Supportive psychotherapy provides emotional counseling and is suitable for acute anxiety caused by short-term stress. Group therapy can help patients establish a social support system and reduce feelings of loneliness. psychological therapy requires a personalized plan developed by a professional physician, which usually needs to be repeated multiple times.

2. Drug therapy

Paroxetine hydrochloride tablets are suitable for generalized anxiety disorder and can regulate serotonin levels. Lorazepam tablets are used for acute anxiety attacks and can quickly alleviate physical symptoms. Alprazolam tablets are effective in treating anxiety accompanied by insomnia, but dependence should be monitored. Oxalate escitalopram tablets are suitable for long-term treatment with fewer adverse reactions. Medication treatment should strictly follow medical advice and avoid self adjustment of dosage or sudden discontinuation of medication.

3. Exercise regulation

Regular aerobic exercise such as brisk walking and swimming can promote endorphin secretion, with significant effects 3-5 times a week. Yoga combined with postures and breathing can lower cortisol levels. Tai Chi improves autonomic nervous system regulation through slow movements. The appropriate intensity of exercise should be slight sweating to avoid excessive fatigue. It is recommended to choose sports that interest you, as it is easier to persist in the long term.

4. Breathing Training

Abdominal breathing method practiced for 10 minutes a day can activate the parasympathetic nervous system. The 4-7-8 breathing method relieves tension by extending the exhalation time, with a complete cycle of inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Alternating nostril breathing helps balance left and right brain activity. Respiratory training can be used immediately during anxiety attacks or as a daily preventive measure. During practice, it is necessary to maintain a quiet environment and focus on the flow of breath.

5. Mindfulness meditation

Body scanning exercises help detect bodily reactions and reduce catastrophizing thinking. Breathing meditation cultivates focus on the present moment and reduces rumination. Compassionate meditation enhances emotional regulation by sending blessings. It is recommended to practice at a fixed time every day, gradually increasing from 10 minutes to 30 minutes. In the initial stage, learning can be done under professional guidance to avoid interrupting practice due to discomfort in posture. Establishing a regular sleep routine can help stabilize biological rhythms and ensure 7-9 hours of sleep per day. Reducing caffeine and alcohol intake can lower neural excitability. Writing an emotional diary can help identify the triggering factors of anxiety. Social activities provide emotional support, but excessive venting should be avoided to reinforce negative thinking. If the symptoms persist for more than two weeks or affect daily life, it is recommended to seek medical attention from a cardiology or psychiatry department as soon as possible. Doctors will develop a comprehensive treatment plan based on individual conditions, and patients need to maintain confidence in treatment. Most anxiety symptoms can be significantly improved through systematic intervention.