What are the psychological therapies for anti anxiety

The main psychological therapies for anti anxiety include cognitive-behavioral therapy, mindfulness based stress reduction therapy, acceptance and commitment therapy, exposure therapy, and interpersonal relationship therapy. Anxiety may be related to genetic factors, environmental stress, traumatic experiences, neurotransmitter imbalances, or chronic diseases, and is typically manifested as symptoms such as palpitations, sweating, excessive worry, or sleep disorders. It is recommended to choose a suitable therapy under the guidance of a professional psychologist, and combine regular exercise and balanced diet to assist in improvement.

1. Cognitive Behavioral Therapy

Cognitive behavioral therapy alleviates anxiety by identifying and correcting negative thinking patterns. During the treatment process, patients need to record anxiety triggering events, analyze unreasonable automatic thinking, and refute it with real evidence. For example, for those who are socially fearful, doctors will guide them to gradually verify the actual impact of others' evaluations. This therapy has significant effects on generalized anxiety disorder and panic attacks, usually requiring relaxation training and progressive muscle relaxation exercises.

2. Mindfulness based Stress Reduction Therapy

Mindfulness based stress reduction therapy emphasizes non judgmental awareness of current experiences and reduces anxiety through practices such as breathing meditation and body scanning. Patients need to engage in 10-15 minutes of focused breathing training daily, observing their thoughts without getting caught up in them. Research has shown that this method can reduce excessive activation of the amygdala, making it particularly suitable for patients with anxiety accompanied by physical symptoms such as gastrointestinal disorders or chronic pain. Can be paired with citrus essential oil aromatherapy to enhance the relaxing effect.

3. Acceptance and Commitment Therapy

Acceptance and commitment therapy encourages patients to accept discomfort rather than eliminate it, while clarifying their personal value direction. The treatment includes dissociation techniques to help observe anxious thoughts, such as imagining thoughts as drifting clouds. Suitable for obsessive-compulsive disorder related anxiety with recurrent invasive thinking, it is recommended to combine artistic expression or gardening activities to strengthen value practice. Avoid excessive use of this therapy to treat acute panic attacks.

4. Exposure therapy

Exposure therapy breaks the avoidance cycle by systematically engaging with fearful objects, and is divided into two forms: imaginative exposure and real-life exposure. When treating specific phobias, it is necessary to establish an anxiety rating scale and gradually adapt from low stimuli. Patients with elevator phobia first watch elevator videos and then actually ride for a short period of time. Heart rate monitoring equipment should be equipped during implementation, and it is prohibited to use it for unstable post-traumatic stress disorder patients.

5. Interpersonal Relationship Therapy

Interpersonal relationship therapy focuses on social role transition and conflict resolution, and is suitable for anxiety caused by marriage, love, and workplace relationships. By training communication skills through role-playing, we aim to improve our black-and-white cognitive patterns. The effect on postpartum anxiety or empty nest syndrome is significant, and family therapy can be combined to enhance the support system. During treatment, it is recommended to limit caffeine intake and maintain at least 7 hours of sleep per day. During the implementation of psychotherapy, a diet rich in magnesium and omega-3 fatty acids should be maintained, such as dark green vegetables, salmon, etc., to avoid high sugar foods that exacerbate emotional fluctuations. Engage in 30 minute aerobic exercise three times a week, and low impact exercises such as brisk walking or swimming are more suitable for anxious individuals. Establish a fixed sleep wake cycle and avoid using electronic devices one hour before bedtime. If there are persistent palpitations or sudden weight loss, timely follow-up evaluation is necessary.