What are the methods of anti anxiety disorder and calming the mind and spirit

The main methods for treating anxiety and calming the mind include psychological therapy, medication therapy, exercise regulation, dietary regulation, respiratory training, etc. Anxiety disorder is a psychological disorder characterized by excessive worry and fear, while calming the mind focuses on improving emotional states through daily habits.

1. Psychotherapy

Cognitive behavioral therapy is a common psychological intervention to alleviate anxiety by identifying and correcting negative thinking patterns to alleviate symptoms. Mindfulness training helps individuals focus on the present and reduce excessive worries about the future. Group therapy can provide social support and reduce feelings of loneliness. Some patients may benefit from exposure therapy, gradually exposing themselves to sources of fear to reduce sensitivity. Professional psychological counseling can develop long-term management strategies tailored to individual situations.

2. Drug therapy

Under the guidance of a doctor, selective serotonin reuptake inhibitors such as paroxetine hydrochloride tablets can be used to regulate neurotransmitters. Lorazepam tablets are suitable for short-term relief of anxiety attacks, but attention should be paid to the risk of dependence. Traditional Chinese patent medicines and simple preparations, such as Anshen Buxin Pill, has the effect of nourishing the heart and calming the nerves. Regular follow-up visits are required during medication to evaluate the efficacy and side effects. Medication usually works better when combined with psychotherapy.

3. Exercise regulation

Regular yoga practice can simultaneously improve physical flexibility and psychological relaxation. 30 minutes of brisk walking daily can promote the secretion of endorphins and relieve tension. Aerobic exercise such as swimming can lower cortisol levels. Tai Chi achieves physical and mental balance through slow movements combined with breathing. Team sports can also increase social interaction and shift attention.

4. Dietary regulation

Moderate intake of bananas rich in tryptophan can help with serotonin synthesis. The B vitamins in whole grains can maintain the stability of the nervous system. The omega-3 fatty acids contained in deep-sea fish have anti-inflammatory effects. Avoid excessive intake of caffeine and alcohol to prevent exacerbating anxiety. Choosing digestible food such as millet porridge for dinner can improve the quality of sleep.

5. Respiratory training

Abdominal breathing activates the parasympathetic nervous system by prolonging the exhalation time. The 4-7-8 breathing technique can quickly calm acute anxiety attacks. Five minute box breathing exercises can be performed daily. Combining deep breathing during meditation can enhance self-awareness. These methods do not require equipment and are suitable for emotional regulation anytime, anywhere. Establishing a regular sleep schedule can help maintain a stable biological clock, and avoiding electronic devices two hours before bedtime can improve sleep quality. Cultivating soothing hobbies such as calligraphy or gardening can alleviate anxiety. Maintain moderate social activities without excessive energy consumption, and learn to set personal boundaries to reduce sources of stress. Keeping an emotional diary can help identify anxiety triggers, and soaking feet in warm water combined with acupoint stimulation can promote nighttime relaxation. Long term stress management requires a combination of multiple methods and adjusting plans based on individual responses.