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2
深呼吸,帮助自己放松。恐慌发作时,你很可能会出现换气过度。即使没有换气过度,深呼吸也能帮助你减少压力,给大脑供氧,帮助自己集中注意力。当你感觉到自己快要恐慌发作,停下手头上做的事情,放慢呼吸速度。用鼻子缓慢平稳地吸气,然后用嘴巴呼气。[2]X
可靠来源
National Health Service (UK)
前往来源
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4
把感受写下来,方便自己控制它们。如果你容易恐慌发作或感到焦虑,不妨准备一个日记本,把感受都记录下来。写下你的感受,感到害怕的事情,你对恐惧的想法和信念,以及恐慌或焦虑的情绪有多强烈。这样能帮助你集中思绪,之后重读或回顾也能帮助你找到更好的应对措施。[11]X
可靠来源
University of Rochester Medical Center
前往来源
维持均衡膳食。世上没有能治好或预防焦虑的“神奇食物”。不过,避开加工和高糖分的食物的确会有所帮助。另外也要多吃精瘦蛋白质,全谷类等复合碳水化合物,以及新鲜蔬果。[13]X
可靠来源
Mayo Clinic
前往来源
避免摄入刺激物。咖啡因、尼古丁等刺激物会使你感到神经过敏,紧张不安,可能加重现有的焦虑症。[14]X
可靠来源
National Health Service (UK)
前往来源
有的人误以为抽烟能镇静神经,但事实并非如此。你会对尼古丁产生依赖,当没有获取充足的尼古丁时,焦虑和压力会增加,而且抽烟对健康特别不好。
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6
采取积极的行动,避免自己深陷在负面想法中。沉溺于自己的焦虑情绪中,只会让你的情况恶化,更难克服恐慌。做些别的事情来分散大脑和身体的注意力,比如打扫房间、画画、打电话给朋友,或是其它可以让自己保持忙碌的事情。最好从事你的兴趣爱好。[15]X
可靠来源
Mayo Clinic
前往来源
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8
向朋友求助。当你深陷在焦虑情绪中,似乎无法解脱出来,不妨向家人朋友求助。让他们分散你的注意力,帮助你分析恐惧,好让你克服自己感受到的压力。如果你容易恐慌发作,不妨教朋友关于应对恐慌症的各种方法,好让他们知道在你求助时该怎么做。[20]X
可靠来源
National Health Service (UK)
前往来源
比如说,让他们在你恐慌发作时握着你的手,再三安抚并保证你现在并不危险。
方法 3 的 4:
寻求专业治疗
下载PDF文件
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1
如果焦虑情绪很严重或持续很久,建议咨询治疗师。如果恐慌情绪很严重并持续很久,向心理健康专家寻求治疗和建议。你可能患有恐慌症或广泛性焦虑症,受过训练的专业人士可以帮到你。[21]X
可靠来源
National Health Service (UK)
前往来源
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4
区分正常的焦虑和恐慌症。每个人偶尔都会感到压力大或强烈的焦虑感。但是对大部分人来说,这种焦虑情绪多由某件事情或某个情况引起的,比如参加重要考试或做重要决定等。只要情况得到解决,焦虑也就消失了。焦虑症患者会比其他人更频繁出现焦虑感。恐慌症患者则更常出现严重的恐慌发作。[34]X
可靠来源
National Institute of Mental Health
前往来源