How to relieve psychological anxiety?

Many white-collar workers suffer from psychological anxiety, do you know how to overcome it? What methods can help you relax both physically and mentally? What are the manifestations of anxiety? With these questions, let’s go below to see it!

1. adequate sleep

Lack of sleep can lead to serious consequences: not only affect our physical health, but also can cause anxiety and tension throughout the day. Sometimes a vicious cycle is also formed, because anxiety usually prevents sleep.

Especially when you feel irritable, try to develop a 7 – 9 hour sleep schedule, get a few nights of full sleep and see if your anxiety is reduced during the day.

Adequate sleep can relieve anxiety

2. Smile

When work makes us feel down, quickly adjust the mind, giggle a few times. Studies have shown that laughter can relieve depression and anxiety, so find some funny segments from the Internet to calm down the nervousness.

3. Simplify the brain

Physical simplification = mental simplification.

If the workplace is chaotic, it is difficult to relax, and make the work seems more messy and tedious. So take 15 minutes or so to tidy up your room or desk, and get into the habit of keeping things clean. These can help us to think more rationally, and there is no chance of anxiety.

4. Express gratitude

Research confirms that saying gratitude often helps reduce anxiety, especially when we are well rested. So let go of the exhausted mindset and start your gratitude journey with gratitude.

5. Eat the right foods

Anxiety messes with our bodies: our appetites change along with it. To give your body the support it needs, you should choose foods rich in nutrients such as vitamin B and Omega-3 with healthy whole grain carbohydrates, and everyone can eat some of them, too.

Eating the right foods can relieve anxiety

Studies have confirmed that vitamin B is associated with good mental performance, while Omega-3 can reduce and anxiety disorders. Whole grain carbohydrates can help regulate levels of pentraxin, a neurotransmitter that makes us “feel good” and keeps us calm.

Be aware, however, that eating foods high in sugar and processed foods can worsen anxiety symptoms.

6. Meditation

By now we should all know that meditation is about relaxation, but scientists have also found that meditation actually increases the amount of gray matter in the brain – the substance that reduces stress in the body. Many professionals have emphasized the positive effects of meditation on anxiety, mood and stress symptoms.

In addition, meditation is a way to look at the brain, allowing us to figure out how intriguing anxiety is actually created. And understanding the brain’s thought patterns helps keep us away from those negative emotions.

7. make a prospect board

If the future looks too pale and scary, change your view of the current situation. Sometimes just setting specific goals can save us from the anxiety of the unknown future.

And for those who are not crafty, try making an interesting electronic version of your prospect board to add some motivation. When making a drawing board, think about the five words “true, beneficial, inspiring, necessary and good”: Is my idea true, beneficial, inspiring, necessary and good? If not, get rid of it. 8.

8. play

Children and animals seem to have a natural ability to play because they don’t have the anxiety that comes with a mailbox full of them. It’s not until the office sends out the news of a vacation that we must responsibly organize our free time.

You can offer to take a friend’s dog out for a walk or help a friend with the kids for an afternoon, let your brain relax and unwind, and let these carefree kids drive you to have fun together.

9. absolute silence

Plan out a period of time where you are completely isolated from the outside world. Start with a small amount of time that works for you so that it lasts, even if it’s just a short 5 minutes.

Absolute silence means that during this period you turn off, turn off the TV, do not read e-mail, do not read the news, all turn off do not read. Let others not be able to contact you during this time, so you can stay away from worrying for a while. >>>>

Too much noise will increase the level of tension, then in the noise of daily life for themselves to set aside a moment of absolute quiet.

10. Make a plan in advance

The way to fight anxiety in advance is to prepare beforehand. Try making a work plan or a to-do list to get into the habit of being more productive. So instead of spending ten minutes frantically searching for your keys every morning, get into the habit of putting them in the same place every day when you get home.

Find out what you’re going to wear the night before, pack a sports backpack and leave it by the door, or order lunch in advance. Be sure to prepare in advance to avoid anxiety.

11. Learn to breathe properly

Breathing is not only an effective way to prevent panic attacks, it is also a gauge of anxiety levels during the day. Short, shallow breaths indicate mental and physical stress and anxiety.

On the other hand, subconsciously lengthening and intensifying your breathing can send a signal to your brain that it’s okay to relax.

12. Imagine beautiful things

When faced with some difficult problems and irritable mood, take a moment to envision yourself calmly, easily and smoothly solve the problem.

Try not to care about the current state of mind, just focus on imagining the feeling of smooth sailing in a storm. This method is called “guided visualization” or “guided visualization” and can help relieve tension.