2020年6月4日,

5技術找到平靜在焦慮螺旋我們中的許多人現在對抗焦慮,它並不容易。這是你如何在壓力大的時候可以管理你的想法和感受。對於那些患有焦慮、緊張的瞬間——就像我們現在正在經曆的,可能特別費力。焦慮促使戰或逃反應我們的身體,是自然和必要的生存麵臨立即的威脅。關於焦慮的是你不必麵對獅子為了體驗它。很難精確的時刻,你的焦慮會控製,這也是為什麼焦慮的人有時發現自己經曆不同的場景,每一個比未來更不可能,然而所有同樣痛苦。為了防止這些想法——或者至少管理——重要的是要注意到你的個人模式。這裏有5件事你可以做王在一個焦慮循環:深呼吸深呼吸——或橫隔膜呼吸——可以幫助你管理你的焦慮的症狀之一以來第一次影響我們當螺旋是淺呼吸。深呼吸,尤其是從你的隔膜,將充氧和地麵你在當下。為了學習如何使用你的隔膜呼吸,把手放在胸前,一隻手在你的胃,開始深呼吸。 The hand on your stomach should move with each breath, while the hand on your chest should remain relatively static. Try these breathing techniques whenever you’re anxious. Monitor your thoughts Keeping track of your thoughts can help prevent anxiety spirals by learning what your trigger points are. Try to pay attention to your moods. Are you feeling irritated? Did someone else’s behavior stress you out? Noticing how you’re feeling in the moment will allow you to find what triggers your anxiety. Tracking behaviors is a very common and helpful thing to practice, allowing you to know yourself better and to avoid any sneak attacks by your feelings. Do a physical chore If you’re feeling anxious and jittery, try completing a physical chore, like cleaning the dishes, mowing the lawn or organizing your closet. These tasks allow a brief escape from your thoughts, creating some distance between yourself and the story that your brain is working so hard to tell you. Distract yourself Depending on the type of anxiety you’re dealing with, you could also try other types of distractions, like watching a movie or listening to music. If you need something more engaging to keep your thoughts from running away from you, try playing a video game with headphones on. Video games ask of you to use your body and your brain simultaneously, which is why so many people find them as ideal distractions. Try staying present Experiment with different methods that help you stay in the moment, whether that’s closing your eyes or contracting and releasing your muscles . These techniques are very common for keeping you grounded and in the moment, something that can put a stop to anxious thoughts that are keen to distance you from what’s going on right now. FOR A WEEKLY DOSE OF THE FRESH TOAST Hand selected from our editors with all the latest news and entertainment with a side of cannabis. Subscribe