双语 | 快速停止焦虑的九种方法(附焦虑自测量表)

发表于 讨论求助 2021-06-20 09:27:20




Living with anxiety is never easy. Millions upon millions of people just like you struggle with anxiety daily, looking for ways to find any type of relief.

焦虑的生活从来都不是容易的。成千上万像你一样的人每天都在焦虑中挣扎,寻找解脱的办法。

Anxiety control is a long term process - not something that can be completed overnight. But there are ways to fight your anxiety that can be integrated into your life.If you're suffering from anxiety right now, you need immediate relief, try the following anxiety reduction strategies.

控制焦虑是一个长期的过程——没有任何东西能够彻底打败它。但是这有一些方法可以让你在日常生活中用来克服焦虑。如果你现在正在被焦虑折磨,你应该立刻放松,试一试下面这些缓解焦虑的办法。


What is Your Anxiety Score?

你的焦虑分是多少?

Before you can cure anxiety, you have to be able to know how your anxiety compares to others. Try our free 7 minute anxiety test to find out what your anxiety score is, and receive recommendations for treatments.

在你治愈焦虑之前,你应该知道相较于他人你的焦虑是个什么程度。可以用下面这个七分钟焦虑测验来自我诊断一下,并了解治疗建议。

小编注:点击文末阅读原文去测试。



1


Control Your Breathing

控制自己的呼吸

Severe anxiety symptoms are often linked to poor breathing habits. Many men and women with anxiety suffer from poor breathing habits that contribute to anxiety and many of the most upsetting symptoms.

严重的焦虑症通常与不良的呼吸习惯有关。很多患有焦虑症的人都因不良呼吸习惯导致了焦虑和其他令人不安的症状。

Controlling you breathing is the solution - and it's not what you think. Even if you feel you can't take a deep breath, you actually need to slow down and reduce your breathing, not speed it up or try to take deeper breaths. Take more controlled, slower, shallower breaths, using the following technique:

控制呼吸是一种解决办法 - 但不是你想的那种。即使你认为自己不能深呼吸,但是你还是需要放缓并减少呼吸次数,不要试着加速呼吸或者深呼吸。多尝试节制的、缓慢的、浅式呼吸,可以使用以下这些技巧。

  • Breathe in slowly and gently through your nose for about 5 to 7 seconds.

慢慢地,轻轻地通过你的鼻子呼吸约5到7秒。

  • Hold for about three or four seconds.

屏住呼吸约3-4秒

  • Breathe out slowly and gently through pursed lips like you're whistling for about 7 to 9 seconds.

缓慢、轻轻地将气息呼出,就像吹口哨时一样,持续约7-9分钟。

Repeat this exercise ten to twenty times. This method of breathing will ensure that you're not hyperventilating (a common problem of those with anxiety) and will help to regain the Co2 balance in your body that creates many of the worst anxiety symptoms.

重复这一练习10-20次。这一呼吸方法将预防换气过度(一种因焦虑而常见的呼吸问题)并且维持你身体二氧化碳的平衡,以防引发更多因焦虑症而出现的症状。



2


Talk to Someone Friendly

和人友好地交谈

Effective anxiety reduction is often about distraction, since your mind can be your worst enemy when you have severe anxiety symptoms. A very effective technique is to talk to someone you like and trust, especially on the phone. Don't be shy about your anxiety - tell them you feel anxious and explain what you're feeling.

可有效减少焦虑的方法通常和分散注意力有关,因为你的想法在你患有焦虑症的时候可以成为你最坏的敌人。一个非常有效的方法就是和一个你喜欢并且信任的人电话交谈。不要因为焦虑而害羞—告诉他们你感受到的焦虑并且说明你现在的感受。

Talking to nice people keeps your mind off of your symptoms, and the supportive nature of friends and family gives you that added boost of confidence. If you're suffering from a panic attack, it also helps you feel more confident, you'd have someone that can watch over you.

和友好的人交谈可以让你远离焦虑症的那些症状,并且身边亲人和朋友给你的支持能够增强你的信心。如果你正在被焦虑困扰,这也能帮助你获得更多的信心,你的身边有人在照管你。



3


Try Some Aerobic Activity

尝试一些有氧运动

During periods of anxiety your body is filled with adrenaline. Putting that adrenaline towards aerobic activity can be a great way to improve your anxiety. That's because exercise has numerous advantages for controlling your anxiety symptoms:

在焦虑期间,你的身体里充满了肾上腺素。把这些肾上腺素释放到有氧运动中去,是一个治疗焦虑症非常棒的方式。那是因为锻炼在控制焦虑症状方面有很多好处:

  • Exercise burns away stress hormones that create anxiety symptoms.

锻炼可以释放导致焦虑症状产生的压力因素

  • Exercise tires your muscles, reducing excess energy and tension.

锻炼让你的肌肉疲倦,消耗多余的能量和紧张感

  • Exercise releases endorphins which improve overall mood.

锻炼可以释放能够提升整体情绪的内啡肽

  • Exercise forces healthier breathing.

锻炼可以强化健康的呼吸方式

  • Exercise is a healthy distraction.

锻炼是非常好的分散注意力的方法

Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms.

有氧运动,例如慢跑或快走,在防止焦虑症状恶化方面极其有效。



4


Find What Relaxes You

找到放松自己的方法

There are already things in your life that relax you. Don't avoid them and try to fight it out. Instead, do the activities as fast as possible. For example, if you find that a warm bath is relaxing, don't wait to take the bath. Jump in the bath, light some candles, add a few nice scents, and jump inside. Whether it's a bath, a shower, if it works, do it right away, rather than let yourself become overwhelmed by your anxiety.

你的生活中有非常多的事情可以放松自己。不要回避他们并试着找出来。并且要尽可能快地开始这些活动。例如,如果你觉得泡温水澡可以放松,那就不要等到洗澡的时间再做。跳进浴缸,点上一些蜡烛,加点香氛,然后就开始泡澡吧。无论是浴缸还是淋浴,如果它管用,就这样做吧,而不是让你自己被焦虑打到。



5


Consider Kava

尝试一下卡瓦

Kava (also known as Kava Kava) is an anti-anxiety herb that many believe is one of the most effective, natural ways to control anxiety. You'll want to talk to a doctor before taking kava as it can interact with other medications and alcohol, but kava has nutrients known as kavalactones that are very effective at regulating the way you experience anxiety, and promoting greater levels of relaxation without any addiction risk.

卡瓦(又名卡瓦胡椒)是一种抗焦虑植物,被很多人认为是最有效的、自然的方式之一。在服用卡瓦之前,你需要征求医生的意见,因为它可能与其他药物或者酒精相互作用,但是因为卡瓦含有卡瓦内酯,所以对于调节焦虑情绪非常有效,让你更加放松并且没有任何成瘾的危险。

小编注:

据百度,卡瓦胡椒的主要药效成分是卡瓦内酯(Kavalactones)、麻醉椒碱、醉椒素(Kawain)等,能够双向调节神经递质,具有抗焦虑和抑郁、镇静催眠、局部麻醉、抗惊厥等多种作用,且未观察到药物依赖性。

早在1990年,德国联邦卫生局就批准卡瓦胡椒用于治疗焦虑症,目前英国将其收入《植物药典》,美国将其收入新版《美国药典》,欧美许多国家将卡瓦胡椒列为非处方药或处方药。



6


Learn How to Trick Your Anxious Thinking

学会怎样骗过你的焦虑感受

Anxiety doesn't come out of the blue. When you have anxiety attacks, it's often because your mind has a tendency to spiral into negative thoughts - often without your control. Sometimes you can control this anxiety by keeping these thoughts at bay, and learning to dismiss triggers that cause you anxiety.

焦虑不会导致沮丧。当你感到焦虑的时候,通常是因为你的想法过于悲观——通常已经失去了控制。有时你可以通过极力压制来控制这种焦虑,并且学会排遣导致焦虑的动机。

For many, this is easier said than done. But there are many different strategies you can try that may be effective. These include:

对于很对人来说,说来容易做到难。但是有很多非常有效的方法你可以尝试一下,方法如下:

(1)A Question Checklist 

问题检查清单

When you feel severe anxiety, have a checklist on hand of questions to ask yourself about that anxiety experience. The longer the checklist, the more you'll find that your thoughts become more realistic. Questions that you can use include:

当你感到非常焦虑的时候,制作一个关于焦虑感受的清单来自问自己。清单越长,你就越会发现你的想法变得越来越实际。自问的问题你可以参考下面这些:

  • Is there a reason to believe something is wrong?

我有理由去相信某些事是错的吗?

  • What evidence is there that something is wrong?

我有证据证明某些事是错的吗?

  • Is there a chance I'm blowing this out of proportion?

我是否有机会把这件事吹牛吹的不切实际?

(2)Affirmations

肯定

Affirmations are not for everyone, but those that do use them find them to be very beneficial. Affirmations are things that you say to yourself to make yourself feel better. These include:

肯定不是对所有的人都有效,但是那些使用这一方法的人会通过肯定自己而受益。肯定是为了让自己感觉更良好而对自己说的话,这些话包括:

  • I'm okay. This is just anxiety and I will get over it.

我很好,这只是焦虑,但是我会战胜它。

  • I have a great life and I'm looking forward to tomorrow.

我有很棒的生活并且我期待明天。

  • My anxiety won't control me.

我的焦虑不会控制我。

(3)Getting Used to Physical Symptoms

习惯身体的症状

Many of the thoughts that affect anxiety are not thoughts perse, but reactions to physical experiences. This is especially true if you experience panic attacks, where a physical sensation can trigger severe anxiety and panic. By getting used to the symptoms when you're not experiencing anxiety, your mind stops associating them with your panic attacks. Examples include:

很多时候焦虑的并不是想法本身导致的,而是对身体感受的一种反映。当你在惊慌失措时,你就会发现这句话是对的,身体的感受会导致严重的焦虑和惊慌。通过在你没有焦虑的时候习惯这些症状,你的大脑会停止把他们与焦虑和惊慌联系在一起。案例如下:

  • Dizziness - If feeling dizzy causes a panic attack, spin around in a chair and let yourself feel more dizzy.

晕眩——如果你会因晕眩而惊慌,那么就在椅子上转圈让自己更加晕眩。

  • Rapid Heartbeat - If a rapid heartbeat causes panic attacks, run in place as fast as you can until your heartbeat speeds up.

快速心跳——如果快速心跳会导致你惊慌,那就找个地方尽可能地快跑,直到你的心跳不断上升。

The latter is known as "exposure therapy" and there are countless ways to create exercises that will habituate you to your panic attack triggers.

后面的这些方法就是所谓的“暴露疗法”,日常生活中有无数的方法来锻炼习惯和适应导致你惊慌的刺激因素(如晕眩、快速心跳)。



7


Listen to Good Mood Music

听积极的音乐

Every little thing matters. That's why even if it sounds like it won't make a tremendous difference, listening to your favorite music can have a powerful effect on your anxiety. They key is to not just choose songs you like, however. The key is also to make sure you're listening to music that represents the way you want to feel. Happy or relaxing music, not just any music.

每一件小事都非常重要。这就是为什么即使某些事听起来不会产生大的影响,但是听你喜欢的音乐也会对你的焦虑有较大的影响。这一方法的关键不仅仅是要选择你喜欢的歌曲,还要确保你听的音乐能够给你带来某些积极的感受。要听快乐或者放松的音乐,而不是任何音乐。

The reality is that music does affect emotions. So while many people find it soothing to listen to angry music when you're angry or sad music when you're sad, the truth is that this type of music will only help you get in touch with those negative emotions. They won't help you feel better. When you're trying to stop anxiety now, you should listen to music that will help you feel the way you want to feel.

事实是,音乐确实能够影响人的情绪。所以当很多人发现在自己愤怒时听愤怒的音乐,或者悲伤的时候听悲伤的音乐能产生慰藉。但是实际上这种(负面)类型的音乐只能让你感受到那些负面的情绪。它们不会帮助你感觉更好。当你现在试着停止焦虑时,你应该听那些能够让你感受正面情绪的音乐。



8


Let it All Out

全部发泄出来

Anxiety is interesting, because it tends to get worse when you try to fight it. It's not clear why that occurs, but most likely the stress that your body goes through in order to control the stress of anxiety only makes it worse.

焦虑非常有趣,因为当你试图与它抗争时它会变得愈加强大。目前还不清楚为什么会出现这种情况,但是,最有可能的情况是为了控制焦虑带来的压力而导致你的身体承受了更大的压力。

So rather than have any desire to stop your anxiety, an interesting coping strategy is to go overboard embracing it. I like to call it the "going crazy" technique. When you're feeling anxious, find a place that you can be alone and go nuts. Yell at mirrors.

所以与其停止焦虑,不如用一个有趣的合作策略去拥抱焦虑。我喜欢教它“要疯了”方法。当你感到焦虑的时候,找一个你可以单独发疯的地方,朝着镜子大喊吧。



9


Living in Today

活在当下

Finally, simply learning to live for today can impact your anxiety. One of the most important things that psychologists and counselors teach those with anxiety is: "Okay, you're anxious. So what?"

最后,简单了解下活在当下也可以影响焦虑。心理学家和咨询师教给那些焦虑患者最重要的一件事就是:“好吧,你是焦虑的,那又怎么样?

Those with anxiety often start to focus too much on how they feel and their worries about the future. Each day becomes trying to live with anxiety instead of trying to live in general. Learning to embrace the idea that you have anxiety and trying to live a great and exciting life anyway is important.

那些焦虑的人通常会把注意力过多地集中于他们的感受以及担忧的未来。每一天都生活的很焦虑而不是生活的普通一些。学着接受焦虑和活得更加有趣是非常重要的。

And what's interesting is that if you can learn to finally have that mindset - to let yourself experience the fear and try to live the life anyway - you will find that your anxiety tends to dissipate with it. It's not a cure, but it's close.

有趣的是,如果最终你能学会这种心态 - 让自己体验恐惧,并在生活中尝试——无论如何,你会发现焦虑会慢慢消失。这不是治愈,但是也差不多了。


英文来源:CalmClinic

中文来源:CNKI学术搜索微信公号整理翻译



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