In our daily life, we worry about the next thing from time to time, which makes us prepared in action and thought.
However, if we pay too much attention to [what may happen in the future], our body and spirit may suffer some problems due to [unbearable].
For example, excessive worry can lead to anxiety and even panic attacks. It can make people have a big appetite, poor sleep quality, procrastination, hesitation, frequent forgetfulness, smoking, drinking and even trying drugs to relieve stress.
In terms of mood, people who have been worried for a long time will feel that they are about to face [bad luck] or inexplicably [fear], which only makes them more worried. In their eyes, anyone and everything are [potential threats], especially sensitive to changes in the environment and criticism from others.
Too much fear is harmful to your health.
As we said before, when people are under long-term chronic stress, a hormone called cortisol will rise and damage the brain.
Hormones also have effects on health. When people suffer from chronic stress due to long-term excessive worry, the [sympathetic] system is excited and the secretion of many hormones including cortisol increases.
Together, they affect the body and may also bring the following symptoms:
- Find it difficult to swallow; Dizziness; Feel dry mouth, always want to drink water; The heart beat too fast and felt palpitations. Tiredness of body and heart; A headache; Difficult to concentrate; Get angry when you are not careful; Muscle soreness, nervousness and inability to relax; Nausea and retching; Can’t help breathing too fast, too deep, and even appear hand numbness, weakness; Easy to perspire; Trembling, twitching.
In addition, hormones can cause blood sugar levels and blood lipid levels to surge-their original intention is to [help people through disasters], but in such a state for a long time, the body may have the following problems:
- Immune system suppression; Digestive system problems; Continuous muscle tension; A poor memory; More likely to suffer from coronary heart disease; Myocardial infarction.
If you worry too much about not seeking treatment all the time, you may suffer from depression and even suicidal thoughts.
Adjust your mind and worry moderately.
We have said before that stress may [destroy] our brains and bodies, but in fact, stress itself cannot be a what. What really [destroys] us is inappropriate coping styles and mentality.
If we often worry that the pressure is great, but we can use flexible coping methods to relieve the pressure and adjust our mentality, the above health problems will not necessarily erupt.
Follow the following suggestions and improve your living habits. You are expected to stop worrying too much and realize the unity of body, mind and spirit.
1. Talk to a psychiatrist first
Psychiatrists will help you check whether [excessive worry] is due to certain physical diseases and assess whether your mental state needs drug adjustment. If necessary, anti-anxiety drugs and antidepressants will help.
Step 2: Exercise every day
After the diagnosis is clear, if the doctor also thinks that your body allows some physical exercise, it is recommended that you regularly carry out moderate intensity exercise every day (weekly), which is good for the recovery of immune system function. Aerobic exercise and strength training can enhance the body’s ability to resist pressure.
3. The nutrition of three meals should be balanced.
Under psychological pressure, some people will not be able to eat, others will eat too much, and others will be infatuated with high-heat and high-fat junk food such as cola, hamburgers and fried foods. The appetite is only a temporary pleasure, but it may bring you more pressure. Hold back and eat healthily every meal, and you will get better.
Step 4 Quit caffeine
Caffeine in coffee and hot cocoa can make people secrete a lot of adrenaline, which makes people alert and surprised. If you enter a state of [excessive worry], quit this kind of drink first.
STEP 5 Be aware of your worries
Take 15 minutes each day, Face up to the problems and fears that worry you, Then tell yourself to put these worries aside after this period of time. Some people will put a rubber band on their wrists, and once they can’t help thinking about it again, they will pull it up and bounce themselves. In addition to this method, you can try to find other effective ways to limit yourself to [unnecessary worries] outside this time.
STEP 6 Learn to relax
We have also introduced relaxation training methods before. In a relaxed state, we will feel that there is warm current in our bodies, and we can also take off our precautions and vigilance against the surroundings. Mastering relaxation methods can enable us to better control [worry] [tension].
7. Practice meditation
Contrary to worrying, meditation is a process of emptying your mind, not regretting the past or fearing the future, but feeling the present and the present. Studies have proved that meditation can reduce the secretion of hormones released under pressure, such as cortisol, that is, correct meditation can even change our physical condition.
8. Let yourself [have company]
Married people and people with deep friendship and extensive friends have more advantages in the face of pressure and are less likely to suffer from various diseases. At the same time, because they are less lonely and helpless, they can better cope with chronic stress and pay less unnecessary worries.
9. Try psychotherapy or counseling
Formal psychotherapy or counseling can give us more skills to deal with stress, avoid excessive worries, and also help us recognize the limitations of our thinking and give us the opportunity to correct ourselves. Generally speaking, you can try to make an appointment in the psychological counseling center of colleges and universities and the psychological department of hospitals.
By the way, although the therapist/consultant may play the above role, it is you who really need to work hard and make changes.