What are the psychological problems of anxiety and their solutions

The psychological problems of anxiety are usually caused by genetic factors, environmental stress, cognitive biases, physiological changes, and social adaptation disorders. They can be intervened through psychological counseling, cognitive-behavioral therapy, medication therapy, mindfulness training, and lifestyle adjustments.

1. Genetic factors [SEP]: People with a history of anxiety disorders in the SEP family have a higher probability of developing the disease, which may be related to abnormal gene regulation of neurotransmitter function. These patients need to undergo genetic testing to assess their risk, and early intervention is mainly based on psychological therapy, such as acceptance commitment therapy. It is not recommended to self medicate without diagnosis, and genetic counseling should be sought from a professional institution.

2. Environmental stress

Continuous stressors such as excessive work intensity or interpersonal conflicts can lead to elevated cortisol levels, causing somatic symptoms such as palpitations and insomnia. It is recommended to use a stress diary to record triggering factors, combined with progressive muscle relaxation training. When there is a sustained decrease in work efficiency, short-term use of anti anxiety drugs such as lorazepam tablets can be considered.

3. Cognitive bias

Catastrophic thinking or excessive perfectionism and other cognitive patterns can exacerbate anxiety, manifested as repeated worries about events not happening. Cognitive restructuring technology can help identify automatic negative thinking, and it is recommended to use a mind log in combination with serotonin reuptake inhibitors such as paroxetine tablets. Aerobic exercise for 30 minutes three times a week can simultaneously improve cognitive function.

4. Physiological changes

hyperthyroidism or hormone fluctuations during perimenopause may induce anxiety symptoms, and organic diseases need to be screened first. After diagnosis, it can be combined with endocrine therapy. For example, in menopausal patients, estradiol gel can be used to regulate hormones, and biofeedback therapy can be used to improve autonomic nervous disorder. Avoid consuming foods containing casein to prevent worsening symptoms.

5. Social adaptation disorders

Major life events such as immigration or bereavement may lead to adaptation disorders accompanied by anxiety, manifested as sustained social dysfunction for 3-6 months. The combination of group psychological counseling and short-term use of buspirone tablets is effective. It is recommended to establish a social support network and maintain 30 minutes of sunlight exposure daily to regulate biological rhythms.

Establish a regular daily routine to ensure 7-8 hours of sleep, adopt a Mediterranean diet pattern to increase omega-3 fatty acid intake, and engage in 150 minutes of moderate intensity exercise such as swimming or brisk walking per week. When symptoms such as persistent chest tightness and hand tremors persist for more than two weeks, it is necessary to seek timely medical attention at a psychiatric department to avoid physical illnesses such as hypertension or peptic ulcers caused by long-term anxiety. Daily practice of the 4-7-8 breathing technique, which includes inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, repeated 10 times a day, can help alleviate acute anxiety attacks.