What to do if anxiety disorder overthinks

Anxiety disorder can be improved through psychological therapy, medication, lifestyle adjustments, relaxation training, social support, and other methods. Anxiety disorders may be related to factors such as genetics, environmental stress, neurotransmitter imbalances, traumatic experiences, chronic diseases, etc.

1. Psychotherapy

Cognitive behavioral therapy is the preferred method for improving anxiety disorder and helping patients identify and correct negative thinking patterns. Exposure therapy can gradually reduce avoidance behavior towards fearful situations. Supportive psychotherapy alleviates emotional stress through listening and empathy. Group therapy can provide peer experience sharing. Family therapy helps improve communication patterns among family members.

2. Drug therapy

Selective serotonin reuptake inhibitors such as sertraline tablets can regulate neurotransmitter levels in the brain. Lorazepam tablets and other benzodiazepine drugs can quickly alleviate acute anxiety attacks. Propranolol tablets can control somatic symptoms such as palpitations and hand tremors. Amitriptyline tablets are suitable for patients with depressive symptoms. Olanzapine tablets can be used as adjuvant therapy for refractory anxiety.

3. Lifestyle Adjustment

Maintaining a regular sleep routine helps stabilize biological rhythms and ensures 7-8 hours of sleep per day. Restricting caffeine and alcohol intake can reduce neural excitability. A balanced diet should include deep-sea fish rich in omega-3 fatty acids. Moderate aerobic exercise such as brisk walking can promote the secretion of endorphins. Cultivating hobbies such as painting or music can divert attention.

4. Relaxation training

Abdominal breathing exercises activate the parasympathetic nervous system by prolonging exhalation time. Progressive muscle relaxation can alleviate physical discomfort symptoms. Mindfulness meditation training can enhance awareness of current experiences. Yoga combines postures and breathing control techniques. Guide imaginative therapy to use positive imagery to replace negative thinking.

5. Social Support

Participating in mutual aid groups for anxiety patients can provide emotional support. Talking to trusted family and friends can help alleviate psychological burden. Professional psychological counseling hotline provides immediate emotional counseling. Partner participation in treatment can improve intimate relationships. Workplace adaptability adjustment can reduce the pressure brought by the work environment. Establishing a regular daily rhythm is important for managing anxiety symptoms, and it is recommended to wake up, have meals, and go to bed at a fixed time every day. Moderate exercises such as Tai Chi or Ba Duan Jin should be performed appropriately to avoid exacerbating physical discomfort with vigorous exercise. Diet can increase intake of whole grains, dark vegetables, and fermented foods, while reducing refined sugar and processed foods. Maintain moderate social activities without excessive energy consumption, and learn to set reasonable personal boundaries. When symptoms continue to worsen or affect normal function, seek professional help from a psychiatrist in a timely manner.